Contents
Vegetarian Food Recipes

 From ftp.halcyon.com

Introduction

bean-salads	cornbreads	indian	puddings
beans	couscous	japanese	rice
breads-machine	desserts	lasagna	risotto
breads-quick	dinner-pies	lunch-pack	salads
breads-variety	dips-spreads	meat-analogues	salsas
breads-yeast	dressings	mexican	sandwiches
breakfast	drinks	muffins	sauces
brownies	frozen-desserts	pasta	snacks
cakes	fruit-soups	pasta-salads	soups
casseroles	fruits	pies	stews
chili	gazpacho	pilafs	stocks
chinese	general	pizza	stuffed-veg
chutneys	grain-salads	polenta	stuffing
condiments	grains	potato-salads	tofu
cookies	hummus	potatoes	vinegars


Introduction

Food Categories

Rules


bean-salads

3-bean-salad

aztec-salad

balsamic-bean-salad

bean-corn-salad

bean-salad

black-bean-salad

black-bean-salad-2

black-bean-salad-3

black-bean-salad-4

black-white-red-salad

blackbean-corn-salad

blackbean-millet-salad

boston-bean-salad

brazillian-bean-salad

chickpea-salad

chickpea-salad-2

chickpea-salad-3

easy-bean-salad

fiesta-salad

four-bean-salad

garbanzo-rice-salad

hoppin-john-salad

kidding-beans

kidney-bean-salad

lentil-salad

mock-caviar

pink-bean-marinade

portuguese-chickpea-salad

rice-lentil-salad

rice-pepper-bean-salad

spicy-bean-salad

summer-salad

tex-mex-caviar

three-bean-salad

two-bean-salad

white-bean-salad


beans

baked-beans

baked-beans-2

barbeque-lentils

basil-beans

basil-blackeyed-peas

bbq-beans

bean-bake

bean-delight

bean-dish

bean-loaf

beans-bourgignon

beans-cubano

beans-greens

beans-kale

beans-potatoes

beans-rice

beans-rice-2

beans-rice-cabbage

beans-rice-squash

beans-spinach

beans-tomatoes-potatoes

black-bean-cakes

black-beans

black-beans-2

black-beans-rice

black-beans-rice-2

blackbeans-saifun

blackeye-peas-rice

blackeyed-peas-spinach

blackeyed-peas-spinach-2

booze-beans-dumplings

boston-baked-beans

broco-beans

cajun-beans-rice

cajun-beans-rice-2

cannellini-tomatoes

caribbean-suprise

chickpea-spinach

chickpeas-spinach

chickpeas-sundried-tomatoes

chilean-beans-squash

couscous-chickpeas

crockpot-beans

crockpot-beans-2

crockpot-beans-barley

cuban-black-beans

cuban-black-beans-2

cuban-black-beans-3

cumin-kidney-beans

curried-lentils-rice

curry-black-eyed-peas

easy-chickpea-dish

garlic-chick-peas

hopping-john

island-black-beans

italian-beans-pasta

kidney-beans-rice

lazy-beans-rice

lentil-buckwheat-loaf

lentil-cabbage

lentil-eggplant-rice

lentil-loaf

lentil-loaf-2

lentil-rice-surprise

lentil-savoy

lentil-vegetables

lentil-vegetables-2

lentils-ole

lentils-rice

lima-bean-rice

mahal-kidney-beans

margrets-black-beans

marrow-beans-corn

minted-barley-beans

minted-butter-beans

mixed-beans

moroccan-chickpeas

oriental-beans

parsnips-beans

pinto-bean-loaf

plum-beans

red-beans-rice

red-beans-wine

refried-beans

refried-beans-2

refried-beans-3

rice-beans

sage-white-beans

saucey-black-beans

savory-red-lentils

smoked-bean-ragout

southwest-blackeyed-peas

southwestern-garbanzos

spicy-roasted-chickpeas

steamed-rice-beans

sweet-sour-lima-beans

watercress-rice-beans

yellow-rice-beans

zucchini-beans


breads-machine

12-grain-bread

7-grain-bread

9-grain-bread

anadama-bread

apple-cinnamon-bread

applesauce-bread

bagel-bread

banana-oatmeal-bread

basic-bread

blueberry-bread

bread

breakfast-buns

burger-buns

carrot-ginger-loaf

carrot-thyme-bread

cherry-almond-bread

cinnamon-raisin-bread

cuban-bread

english-muffin-bread

garlic-basil-bread

ginger-pumpkin-bread

guiness-oatmeal-bread

herb-bread

honey-peasant-bread

honey-ww-bread

italian-bread

light-rye-bread

light-ww-bread

light-ww-bread-2

maple-bread

maple-honey-bread

oat-bran-pitas

oatmeal-bread

oatmeal-bread-2

orange-bread

orange-cranberry-bread

orange-spice-bread

oreganato-bread

pineapple-sweet-potato-bread

pizza-dough

pizza-dough-2

pizza-dough-3

popcorn-bread

poppy-maple-bread

potato-pizza-dough

potato-turnovers

pumpernickel-raisin-bread

raisin-bread

refrigerated-sourdough

ricotta-bread

rye-bread

semolina-bread

sourdough-cinnamon-rolls

sourdough-rye-bread

sweet-egg-bread

sweet-potato-loaf

third-bread

tomato-basil-bread

tomato-bread

vegetable-pizza

wheat-germ-bread

whole-wheat-bread

whole-wheat-bread-2

whole-wheat-bread-3

whole-wheat-bread-4

whole-wheat-bread-5

whole-wheat-bread-6

whole-wheat-bread-7

yogurt-rye-bread


breads-quick

apple-bread

apple-bread-2

apple-raisin-bread

banana-bread

banana-bread-2

banana-bread-3

banana-bread-4

banana-bread-5

banana-bread-6

banana-bread-7

banana-loaf

banana-pineapple-bread

beer-batter-bread

carob-date-bread

carrot-spice-bread

cranberry-apple-bread

date-bread

essene-bread

fruit-bread

hiking-bread

irish-soda-bread

irish-soda-bread-2

irish-soda-bread-3

lemony-bean-bread

molasses-bran-bread

pumpkin-bread

raisin-bread

scannels-soda-bread

spelt-bread

strawberry-bread

zucchini-bread

zucchini-bread-2

zucchini-bread-3

zucchini-bread-4


breads-variety

bagels

bagels-2

bagels-3

bagels-galore

banana-oat-scones

basic-crepes

biscuits

biscuits-2

biscuits-3

breadsticks

bruschetta

bruschetta-2

bruschetta-3

chapati

corn-tortillas

crackers

dosa

garlic-bread

garlic-pretzels

injera

lemon-poppy-scones

pita-bread

pita-bread-2

pumpkin-biscuits

raspberry-scones

roti

sage-bread-sticks

sourdough-biscuits

strawberry-raisin-scones

tomato-garlic-bread

tortillas

tortillas-2

ww-tortillas


breads-yeast

baguette

basic-bread

beer-bread

beer-rye-bread

bread

cinnamon-swirl-bread

cuban-bread

french-bread

herb-bread

herb-onion-bread

honey-bread

honey-ww-bread

microwave-ww-bread

nutty-bread

oat-nutri-bread

oatmeal-bread

oatmeal-bread-2

oatmeal-millet-bread

potato-bread

provence-french-bread

raisin-rye-bread

rosemary-bread

russian-swiss-bread

russian-swiss-bread-2

sourdough-bread

sourdough-ww-bread

spelt-bread

ukrainian-black-bread

wheat-bran-bread


breakfast

amaranth-pancakes

apple-coffee-cake

apple-oatmeal-pancakes

apple-potato-pancakes

apricot-granola

banana-pancakes

berry-waffles

bircher-muesli

blueberry-pancakes

blueberry-pancakes-2

breakfast-burritos

breakfast-couscous

breakfast-drink

breakfast-mush

buckwheat-pancakes

buckwheat-triticale-waffles

bulgar-cereal

crockpot-breakfast

decadent-oatmeal

eggless-pancakes

eggplant-pancakes

french-toast

french-toast-2

fruited-oatmeal

ginger-waffles

granola

granola-2

hash-purples

huevos-rancheros

kamut-breakfast

lisas-breakfast

lus-breakfast

microwave-oatmeal

microwave-oatmeal-2

morning-rice

multi-grain-pancakes

oat-breakfast

oatmeal-pancakes

oatmeal-pancakes-2

orange-pancakes

pancake-waffle

pancakes

pancakes-2

pancakes-3

pancakes-4

petes-breakfast

potato-pancakes

pumpkin-pancakes

quinoa-breakfast

rye-pancakes

scrambled-eggs

scrambled-mexican-tofu

sourdough-pancakes

sourdough-waffles

super-daddy-bars

tofu-omelette

tofu-scramble

vegan-pancakes

vegetable-rye-pancakes

waffle-potatoes

waffles

waffles-2

wheateana-mix

whole-grain-cereal

whole-grain-cereal-2

ww-pancakes


brownies

beths-brownies

brownies

fudge-brownies

fudge-brownies-2

fudgy-brownies

fudgy-brownies-2

high-protein-brownies

hot-fudge-brownie

janes-brownies

quick-brownies

raspberry-brownies


cakes

angel-food-cake

anglefood-pudding-cake

apple-cake

apple-coffee-cake

apple-slice-cake

apple-spice-cake

applesauce-cake

apricot-mango-cake

banana-date-cake

banana-pudding-cake

blueberry-couscous-cake

blueberry-oatmeal-cake

carrot-cake

carrot-cake-2

carrot-cake-3

carrot-cake-4

carrot-cake-5

carrot-cake-6

cheesecake

cheesecake-2

cheesecake-3

chocolate-marvel-cake

chocolate-pudding-cake

chocolate-pudding-cake-2

cocoa-applesauce-cake

cocoa-fudge-cake

cocoa-sigh-cake

date-banana-cake

fruit-cake

fruit-cake-2

fruit-cake-3

fudge-cake

gingerbread-cake

honey-cake

hot-fudge-cake

lemon-couscous-cake

lemony-bean-cake

mm-cake

newyork-cheesecake

newyork-cheesecake-2

orange-couscous-cake

pineapple-upside-down-cake

pumpkin-ring

raspberry-angel-food

raspberry-cheesecake

red-devil-cake

sugar-free-cake

ww-carrot-cake


casseroles

apple-carrot-casserole

bean-rice-casserole

broccoli-casserole

cabbage-casserole

cabbage-casserole-2

cabbage-casserole-3

caramel-potato-casserole

cauliflower-rye-casserole

chickpea-cassoulet

chili-bean-casserole

chili-casserole

chili-mac-casserole

chinese-casserole

eggplant-casserole

eggplant-casserole-2

eggplant-casserole-3

enchilada-casserole

enchilada-casserole-2

lentil-spinach-casserole

mexican-casserole

moussaka

pasta-casserole

potato-casserole

rice-casserole

squash-zucchini-casserole

sweet-potato-casserole

tamale-casserole

tex-mex-lentil-casserole

tomato-leek-casserole

veggie-casserole

wild-rice-casserole


chili

bean-corn-chili

black-bean-chili

black-bean-chili-2

bulgur-chili

bulgur-chili-2

can-chili

carols-chili

chili

chili-2

chili-3

chili-4

chili-5

chipotle-black-bean-chili

chipotle-chili

cincinnati-chili

cincinnati-chili-2

crock-pot-chili

easy-chili

easy-chili-2

easy-chili-3

espresso-chili

garden-patch-chili

hominy-chili

lentil-chili

lentil-chili-2

mixed-bean-chili

mung-bean-chili

poblano-chili

pumpkin-chili

spicy-wheatberry-chili

sunday-chili

tempeh-chili

tempeh-chili-2

tofu-chili

tvp-chili

tvp-chili-2

two-day-chili

veg-chili

veg-chili-2

veg-chili-3

veg-chili-4

veg-chili-5

veg-chili-6

white-bean-chili

white-chili

yam-chili


chinese

blackbean-asparagus

blackbean-greenbeans

blackbean-greenbeans-2

chinese-dumplings

chinese-green-beans

chinese-steamed-buns

chinese-vegetables

fragrant-eggplant

ginger-bok-choy

ginger-steamed-dumplings

hot-garlic-eggplant

hot-sour-hunan-veggies

mongolian-hot-pot

mu-shu-vegetables

mu-shu-vegetables-2

peking-raviolis

pineapple-mustard-eggroll

potstickers

potstickers-2

potstickers-3

spring-rolls

spring-rolls-2

sweet-sour-cabbage

sweet-sour-tofu

sweet-sour-veggies

sweet-sour-veggies-2

szechuan-eggplant

szechuan-tofu


chutneys

coriander-chutney

cranberry-chutney

cranberry-chutney-2

fruit-ginger-chutney

mango-chutney

mango-chutney-2

mint-chutney

peach-chutney


condiments

baking-mix

baking-powder

balsamic-mayo

biscuit-gravy

browned-flour

cajun-seasoning

cajun-spice-mix

chicken-broth-mix

chicken-broth-mix-2

chinese-duck-sauce

cottage-cheese

country-gravy

creole-seasoning

curry-powder

curry-powder-2

farmers-cheese

five-spice-powder

garbanzo-gravy

ginger-garlic-paste

gloss-broth

green-curry-paste

harissa

herbed-yogurt-cheese

hickory-smoked-vinasoy

hot-chili-sauce

hot-mustard-relish

hyderabad-curry-powder

italian-seasoning

lebanese-yogurt

liquor

maple-pumpkin-butter

melty-cheese

microwave-garlic

mock-cream

mock-sour-cream

mushroom-gravy

mushroom-miso-gravy

mustard

pickled-beets

pickled-garlic

pickled-ginger

pickled-ginger-2

pickled-jalapenos

roasted-chestnuts

roasted-shallot-cream

shake-n-bake

shichimi-togarashi

southwest-seasoning

spicy-pumpkin-butter

sri-lankan-curry-powder

thai-curry-paste

tofu-mayonnaise

un-tomato-ketchup

veg-broth-mix

white-gravy

yoghurt

zucchini-relish


cookies

banana-oat-cookies

banana-oat-cookies-2

bean-cookies

brownie-oat-cookies

carrot-raisin-cookies

chestnut-cookies

chocolate-macaroons

chocolate-macaroons-2

ginger-snaps

gingerbread-cookies

gingerbread-cookies-2

graham-cookies

molasses-crackles

nurnberger-cookies

oat-bran-cookies

oat-cookies

oat-cookies-2

oatmeal-cookies

oatmeal-cookies-2

oatmeal-cookies-3

oatmeal-cookies-4

oatmeal-drops

oatmeal-raisin-cookies

orange-oatmeal-cookies

pumpkin-cookies

pumpkin-oatmeal-cookies

raisin-cookies


cornbreads

apple-corn-bread

basic-cornbread

chipotle-cornbread

corn-fritters

cornbread

cornbread-2

cornbread-3

cornbread-4

cornbread-5

cornbread-6

cornbread-7

cornbread-8

jalapeno-cornbread

mexican-corn-bread

mexican-corn-bread-2

mexican-cornbread

mexican-pan-bread

mexican-pan-bread-2


couscous

algerian-couscous

chickpea-couscous

couscous-for-one

couscous-rice

lemon-pepper-couscous

lentil-basil-couscous

microwave-couscous

moroccan-couscous

seasoned-couscous

seven-veg-couscous

veg-couscous

veg-raisin-couscous

veggie-couscous

zucchini-couscous


desserts

anise-biscotti

apple-cherry-crisp

apple-crisp

apple-crisp-2

apple-crunch

apple-crunch-cobbler

apple-fantasy-dessert

apple-focaccia

apple-snack

apple-tart

apple-wedges

apricot-oat-cakes

apricot-whip

baked-apples

baked-apples-2

berry-gingerbread

blueberry-cobbler

blueberry-cobbler-2

blueberry-pear-cobbler

caramel-corn

carob-dessert

carrot-torte

cherries-jubilee

chestnut-souffle

chocolate-biscotti

chocolate-lump

cinnamon-apple-bars

cinnamon-raisin-biscotti

cocoa-granola

cranberry-squares

custard

dulce-de-leche

fatfree-icing

filo-tidbits

frosting

fruit-chewies

fruit-cobbler

fruit-crumble

fruit-dessert

fudge

gingerbread

grape-parfait

grapenuts-bars

grapenuts-bars-2

grilled-peaches

honey-peaches

leche-quemada

mango-flummery

mango-fruit-parfait

mango-malai

maple-rice-cream

minted-melon-berries

oat-creme

oatmeal-fudge-squares

orange-cherry-biscotti

papaya-couscous-dessert

peach-galliano

peach-tart

pear-apricot-slices

pepper-watermelon

phyllo-nests

phyllo-pastries

poached-pears

port-fruit

potato-plum-dumplings

pumpkin-custard

pumpkin-souffle

pumpkin-spice-ring

raspberry-rhubarb-crumble

rhubarb-cobbler

rice-mangoes

rum-frosting

spicy-pumpkin-bars

strawberries-sauce

strawberry-blintzes

strawberry-cream-rolls

strawberry-rhubarb-compote

sugared-strawberries

sweet-potato-gingerbread

yam-stuffed-oranges

yorkshire-parkin


dinner-pies

bean-cornmeal-pie

beanherders-pie

broccoli-pie

cornbread-broccoli-pie

florentine-pie

garbanzo-shepherds-pie

lentil-barley-shepherd-pie

quiche

spinach-mushroom-pie

spinach-pie

spinach-pie-2

spinach-pie-3

tamale-pie

tofu-quiche

turnip-lentil-pie

tvp-shepherds-pie

zucchini-pie


dips-spreads

artichoke-cream-cheese

artichoke-dip

artichoke-dip-2

asparagus-guacamole

baba-ghanoush

balsamic-mustard-dip

bean-dip

bean-dip-2

bean-dip-3

bhabha-ghanoush

black-bean-spread

broccomole

chestnut-pate

chili-cheese-dip

chipotle-dip

curried-apple-dip

curry-bean-spread

eggplant-dip

fava-puree

florida-bean-dip

garbanzo-spread

garlic-spread

guacamole

honey-mustard-dip

hot-sweet-curry-dip

lentil-pate

lentil-spread

mex-layer-dip

mock-guacamole

mock-guacamole-2

mockamole

mushroom-pate

pea-guacamole

pineapple-spread

pumpkin-spread

queso-dip

ranch-dip

skordalia

smoky-bean-dip

spicy-bean-spread

spicy-bean-spread-2

spicy-garbanzo-spread

spinach-dip

sweet-potato-spread

sweet-potato-spread-2

three-color-pate

tomato-dip

tomato-garlic-spread

vegan-pate

white-bean-pate

white-bean-spread


dressings

balsamic-dressing

balsamic-vinaigrette

balsamic-vinaigrette-2

basic-dressing

basil-vinaigrette

buttermilk-dressing

chili-cilantro-dressing

citrus-herb-dressing

citrus-vinaigrette

creamy-salad-dressing

cucumber-dressing

cucumber-tofu-dressing

curry-salad-dressing

dill-dressing

garlic-caesar-dressing

ginger-orange-dressing

honey-mustard-vinaigrette

indian-dressing

italian-dressing

italian-dressing-2

mango-orange-dressing

mustard-dressing

plum-dressing

salad-dressing

shallot-dressing

tamari-ginger-dressing

tomato-basil-dressing

tomato-onion-dressing

tomato-vinaigrette

vinegar-dijon-dressing

yogurt-cheese-dressing

zesty-herb-dressing


drinks

almond-tea

apricot-fruit-flip

banana-malt

banana-milk

blueberry-smoothie

breakfast-drink

chocolate-milkshake

cran-apple-tea

cranberry-brew

eggnog

fruit-berry-fizz

fruit-smoothie

fruit-smoothie-2

genmai-cha

ginger-lemonade

hibiscus-cooler

hot-chocolate

italian-hot-cocoa

melon-lassi

milk-shake

moroccan-delight

oatmeal-milk

orange-frappe

orange-julio

orange-julius

orange-julius-2

rice-milk

rice-tea

root-beer-float

smoothies

spiced-pineapple-tea

spirulina-shake

strawberry-smoothies

sugar-free-cocoa

summer-refresher

vegan-eggnog

vegan-hot-cocoa

yogurt-smoothie


frozen-desserts

cantaloupe-melba

cranberry-sorbet

frozen-plum-yogurt

frozen-soy-cream

fruit-freeze

fruit-slush

instant-sorbet

mandarin-chocolate-sherbet

mimosa-granita

orange-ice-cream

strawberry-freeze

strawberry-sorbet


fruit-soups

apricot-pear-soup

blueberry-soup

canteloupe-soup

cherry-soup

chilled-berry-soup

cranberry-soup

melon-soup

peach-melon-soup

pear-soup

strawberry-soup

strawberry-soup-2

strawberry-soup-3


fruits

apple-butter

apple-butter-2

apple-butter-3

apple-butter-4

apple-butter-5

apple-pumpkin-butter

applesauce

balsamic-strawberries

corn-butter

corn-relish

cranberry-apple-relish

cranberry-aspic

cranberry-blueberry-sauce

cranberry-blueberry-sauce-2

cranberry-filling

cranberry-orange-relish

cranberry-peach-relish

cranberry-puree

cranberry-relish

cranberry-relish-2

cranberry-relish-3

cranberry-sauce

crockpot-cran-applesauce

easy-applesauce

fruit-spread

lime-pineapple-relish

orange-jam

peach-sauce

pear-butter

pepper-jelly

pimiento-aspic

pineapple-ginger-sauce

prune-puree

quince-jam

rhubarb-applesauce

spiced-pear-sauce

strawberry-gooseberry-jam

strawberry-jam

strawberry-jelly

strawberry-syrup

wine-jelly

yam-applesauce


gazpacho

black-bean-gazpacho

black-bean-gazpacho-2

gazpacho

gazpacho-2

gazpacho-3

gazpacho-4

gazpacho-5

saffron-gazpacho

white-gazpacho


general

acorn-squash

artichokes

asparagus-red-peppers

baked-cabbage

baked-cranberry-squash

baked-squash

baked-squash-rings

baked-tomato

balsamic-chard

balsamic-mushrooms

balsamic-vegetable-medley

barbecued-eggplant

beets

beets-carrots

bok-choy-mushrooms

brain-dead-dinner

brazilian-feijoada

broccoli-oriental

broccoli-roasted-peppers

broccoli-strata

brussels-spouts

butternut-squash

campfire-dinner

cauliflower-broccoli

collard-carrots

collards-tomatoes

compromise-curry

confetti-cauliflower

crunchy-eggplant

easy-stirfry

effie-special

eggplant

eggplant-parmesean

eggplant-parmesean-2

eggplant-strogonoff

eggplant-zucchini-mixture

fennel-beets

foil-dinners

fondue

garlic-eggplant

garlic-eggplant-2

ginger-eggplant

glazed-carrots

glorias-samp

green-marsala

green-stuff

grilled-portabella-mushrooms

grilled-vegetables

grilled-veggies-capers

harvest-medley

honey-mustard-veggies

horseradish-beets

italian-swiss-chard

jambalaya

joannas-cabbage

kabobs

lefse

lemon-cardamon-green-beans

mahogany-mushrooms

maque-choux

marinated-carrots

marinated-squash

matzo-balls

matzo-balls-2

mee-rebus

microwave-chestnuts

microwave-glazed-carrots

mushroom-leek-crepes

mushroom-ragout

mushroom-vareniki

mushrooms-peppers

new-england-boiled-dinner

nightshades

okra-grits

onion-rings

orange-carrots

papet-vaudois

paprikosh

pinakbet

portabella-mushrooms

posole

posole-2

posole-3

pretend-cocido

pumpkin-gnocchi

quick-meal

ratatouille

ratatouille-2

ratatouille-3

red-cabbage

red-cabbage-currants

roasted-artichokes

roasted-onions

roasted-onions-2

roasted-vegetables

rotel-a-roni

samp

santa-fe-hominy

sherry-mushrooms

skillet-medley

smothered-okra

solyanka

spaghetti-squash

spaghetti-squash-fry

spanish-veggies

spicy-corn

spicy-mushrooms

spinach-glop

spinach-matzah-bake

spinach-mushroom-crepes

spinach-roll

squash-chili-puree

stewed-artichokes

stir-fry

stir-fry-2

stir-fry-3

stir-fry-vegetables

summer-aubergine

summer-veggies

swedish-red-cabbage

sweet-sour-cabbage

texas-caviar

thai-eggplant-curry

thai-green-curry

tzimmes

tzimmes-2

tzimmes-3

unbeatable-beets

veg-kababs

vegetable-hash

vegetable-jumble

vegetable-latkes

veggie-finocchio

veggie-mess

veggie-stirfry

white-frittata

winter-squash-fruit

winter-veg-puree

yam-masala

zucchini-saute

zucchini-saute-2

zucchini-tomato-sauce


grain-salads

asian-millet-salad

barley-salad

bulgar-salad

couscous-lentil-salad

couscous-salad

couscous-salad-2

couscous-vegetable-salad

curried-wheatberry-salad

grain-salad

lentil-tabbouleh

lentil-wheatberry-salad

pea-barley-salad

quinoa-salad

tabbouli

tabbouli-2

tabbouli-3

tabbouli-4

tabbouli-5

tabbouli-6

toasted-quinoa-salad

wheat-tomato-salad

wheatberry-salad

whole-wheat-salad


grains

apple-barley

apple-quinoa

baked-cooked-wheat

barley-mushrooms

barley-pickapeppa

barley-vegetables

basic-bulgur

basil-oats

buckwheat-bake

buckwheat-spinach

bulgar

bulgar-wheat-beans

bulgur-celery-sage

bulgur-wheat

crockpot-barley

crockpot-beans-grains

denver-grainlette

eggplant-barley-bake

garlic-grains

grain-combo

grain-melange

hawaiin-quinoa

kasha

kasha-leeks-shiitake

kasha-varnishka

kuri-quinoa-bake

millet-mashed-potatoes

millet-split-peas

mustard-buckwheat

pumpkin-millet

quinoa-beans

quinoa-leek-currants

shiitake-spelt

spicy-green-beans

spinach-millet-lentils

wheatberry-melt


hummus

eggplant-hummus-dip

hummus

hummus-02

hummus-03

hummus-04

hummus-05

hummus-06

hummus-07

hummus-08

hummus-09

hummus-10

hummus-11

hummus-12

hummus-13

hummus-14

hummus-15

pesto-hummus


indian

adai

artichokes-curry-sauce

bangon-aloo

beet-curry

biryani

bombay-aloo

cabbage-carrot-bahji

capetown-curry

cauliflower-bhaaji

cauliflower-bhaji

cauliflower-potatoes

cauliflower-shaak

channa-daal

chickpea-potato-curry

crockpot-curry

crockpot-lentil-curry

curried-carrots-lentils

curried-cheese-potatoes

curried-lentils-pineapple

curried-mushrooms

curried-peas-potatoes

curried-rice-lentils

curried-vegetables

curried-veggies

curry

curry-2

curry-rice-broccoli

curry-spinach

dal

dal-bhaat

dal-potato-sauce

dhal

dum-gobhi

eggplant-curry

fenugreek-cauliflower

fruit-chaat

garam-masala

garam-masala-2

garlic-chickpeas

ghana-bhajee

gobhi-mung

indian-chick-peas

indian-pea-puree

kema

labra

legume-yogurt-curry

lobia

matar-paneer

monsoon-potato-yam

mung-dal

onion-sambal

palak-aloo

pilao

potato-eggplant-curry

quick-bahji

raita

raita-2

rice-ramen-curry

saag

samosa-potatoes

spinach-chickpeas

swisschard-dahl

tamarind-chickpeas

tandoori-beans

tandoori-paste

tandoori-paste-2

vegetable-bhajias

vegetable-biryani

vegetable-curry

vegetable-curry-2

vegetable-curry-rice

vindaloo


japanese

chirashi-zushi

kuri-gohan

nori-maki

nori-maki-2

sekihan

stewed-hijiki

sukiyaki

sushi

sushi-2

sushi-rice

teriyaki-tofu-onions


lasagna

bean-lasagna

easy-lasagna

lasagna

lasagna-2

lasagna-3

lasagna-4

lasagna-5

lentil-lasagna

matzah-rella-lasagna

mexican-lasagna

mexican-lasagna-2

mexican-lasagna-3

spinach-lasagna

spinach-lasagna-2

spinach-mushroom-lasagna

tofu-lasagna

tofu-lasagna-2

tomato-zucchini-lasagna

vegetarian-lasagna


lunch-pack

lunch-pack-beans

lunch-pack-cabbage

lunch-pack-corn-pasta

lunch-pack-curry-rice

lunch-pack-eggplant-noodles

lunch-pack-potato-cabbage

lunch-pack-ratatouille

lunch-pack-rice-beans

lunch-pack-spaghetti

lunch-pack-squash

lunch-pack-tofu

lunch-pack-tomato-broccoli

lunch-pack-tomato-rice

lunch-pack-wild-rice

lunch-pack-zucchini-curry


meat-analogues

basic-wholewheat-seitan

indiana-wheat-balls

irish-garden

jerked-seitan

mock-goose

pepper-steak

pignot

seitan

seitan-burgandy

seitan-cabbage-rolls

seitan-pepper-steak

swiss-veggie-steak

tvp-concoction

tvp-dumplings

tvp-loaf

tvp-sausage

tvp-stefado


mexican

bean-burritos

bean-corn-quesadillas

bean-pepper-burritos

bean-potato-enchiladas

bean-vegetable-fajitas

beans-rice-burrito

black-bean-burritos

black-bean-burritos-2

black-bean-quesadillas

black-bean-tortillas

burrito-humongo

burritos

burritos-2

calabacitas

chilaquiles

chili-relleno

enchiladas-verde

fakin-fajitas

freezer-burritos

gallo-pinto

hominy-burritos

lazy-enchiladas

lentil-enchiladas

maya-tamales

mexican-beans

mexican-beans-rice

pepper-fajita

pita-burritos

portabella-fajitas

quesadillas

quesadillas-2

red-chile-enchiladas

rotel-hominy-tortillas

spanish-tortilla

spicy-mexican-lentils

spinach-enchiladas

stacked-enchiladas

taco-filling

taco-filling-2

taco-filling-3

tex-mex-beans-rice

tex-mex-skillet

tostada-shells

tvp-burritos

tvp-taco-salad

tvp-tacos

tvp-taquitos

veg-menudo

vegan-burrito

vegetable-enchiladas


muffins

all-bran-muffins

apple-cinnamon-muffins

apple-muffins

apple-muffins-2

apple-oat-muffins

apple-spice-muffins

banana-bran-muffins

banana-bran-muffins-2

banana-bread-muffins

banana-crunch-muffins

banana-muffins

banana-muffins-2

blueberry-bran-muffins

blueberry-muffins

blueberry-muffins-2

bran-muffins

bran-muffins-2

bran-muffins-3

bran-muffins-4

bran-muffins-5

cardamom-almond-muffins

carrot-muffins

carrot-muffins-2

chocolate-muffins

cinnamon-muffins

corn-muffins

cranberry-muffins

cranberry-muffins-2

cranberry-oat-muffins

cranberry-orange-muffins

fiber-muffins

fruit-muffins

gingerbread-muffins

lemon-anise-muffins

lemon-poppy-muffins

lemon-raspberry-muffins

oat-bran-muffins

oat-raisin-muffins

oatmeal-muffins

orange-muffins

poppy-muffins

pumpkin-muffins

strawberry-muffins

whole-grain-muffins

ww-apple-muffins


pasta

angel-hair-onion-sauce

arizona-skillet-dinner

artichoke-alfredo

artichoke-penne

artichoke-tomato-alfredo

asparagus-rotelle

balsamic-pasta

beans-peas-pasta

beans-ziti

broccoli-orrechiette

broccoli-pasta

broccoli-stuffed-shells

cabbage-noodles

cauliflower-soba

chickpeas-pasta

chinese-spaghetti

corn-tomato-linguini

eggplant-bow-ties

eggplant-manicotti

eggplant-pasta

farfalle

fettuccine-alfredo

fettucini-alfonso

fideo

garbanzo-pepper-pasta

garden-pasta

greenbean-mushroom-pasta

greens-pasta

hot-spicy-noodles

italian-vermicelli

jacques-pasta

lima-mustard-linguini

macaroni-dinner

macaroni-dish

macaroni-tofu

manicotti

manicotti-2

mushroom-artichoke-penne

mushroom-pasta

noodles-and-cheese

orzo-peas

orzo-portobello

orzo-vegetables

pasta-beans

pasta-beets

pasta-carrot-sauce

pasta-dough

pasta-fagioli

pasta-frijoles

pasta-garbanzos

pasta-odoole

pasta-primavera

pasta-primavera-2

pasta-sundried-tomatoes

pasta-tomatoes

pastichio

penne-heaven

pepper-lemon-pasta

pepper-lentil-pasta

portabello-orzo

seitan-soba

semolina-pasta

semolina-pasta-2

skillet-dinner

snowpea-greens-noodles

soba-noodles

soba-noodles-2

soba-noodles-3

southwest-pasta

southwestern-pasta

spaghetti

spicy-broccoli-pasta

spicy-chickpea-pasta

spinach-manicotti

spinach-miso-pasta

spinach-pasta

stuffed-shells

stuffed-shells-2

tomato-caper-penne

tomato-wine-eggplant

veggie-pastitsio

white-beans-pasta

ziti

ziti-cannelli


pasta-salads

bean-pasta-salad

easy-pasta-salad

herbed-pasta-salad

marinated-noodle-salad

pasta-salad

pasta-salad-2

pasta-salad-3

quick-pasta-salad

salsa-pasta-salad

seitan-noodle-salad

spinach-daikon-pasta-salad

summer-pasta-salad

tri-pasta-salad

veggie-pasta-salad


pies

apple-raisin-pie

celebration-pie

chocolate-pie-filling

graham-crust

graham-crust-2

grapenuts-crust

grapenuts-crust-2

insteadof-apple-pie

lemon-meringue-pie

lemon-vegan-pie

pastry-crust

pie-crust

pumpkin-cheese-pie

pumpkin-pie

pumpkin-pie-2

pumpkin-pie-3

rice-crust

swedish-apple-pie

sweet-potato-pie

tofu-pumpkin-pie

tortilla-crust-pie

vegan-pastry-crust

vegan-pumpkin-pie

yogurt-cheese-pie


pilafs

barley-pilaf

bulgar-pilaf

bulgar-wheat-pilaf

couscous-pilaf

itch-pilaf

magenta-millet-pilaf

pilaf

pilaf-2

three-grain-pilaf

two-grain-pilaf


pizza

black-bean-pizza-dough

bm-pizza-dough

bm-pizza-dough-2

cornmeal-pizza-dough

crusty-pizza-dough

deep-dish-pizza

herbed-pizza-dough

mexican-pizza

pasta-pizza

pepper-onion-pizza

pizza

pizza-2

pizza-dough

pizza-dough-2

pizza-dough-3

pizza-dough-4

pizza-primavera

pizza-sauce

polenta-pizza

rosies-pizza

semolina-pizza-dough

sloppy-joe-pizza

spinach-pizza

wheatberry-pizza-dough

ww-pizza-crust

yeast-free-pizza-dough

zucchini-pizza-crust


polenta

bean-polenta

blue-polenta-fingers

blueberry-polenta

chipotle-polenta

microwave-polenta

mushroom-polenta

polenta

polenta-2

polenta-3

pumpkin-kale-polenta

tomato-bean-polenta


potato-salads

ato-salad

blue-potato-salad

garbanzo-potato-salad

green-bean-potato-salad

honey-mustard-potato-salad

italian-potato-salad

mexican-potato-salad

miso-potato-salad

old-fashioned-potato-salad

potato-mango-cucumber-salad

potato-salad

potato-salad-2

potato-salad-3

potato-salad-4

tofu-potato-salad

tomatillo-potato-salad


potatoes

alsatian-gratin

asparagus-potatoes

baked-carrots-potatoes

baked-potatoes

baked-potatoes-2

baked-stuffed-potatoes

baked-yam-squash

bbq-sweet-potatoes

cheesy-potatoes

chestnut-sweet-potatoes

colcannon

colcannon-2

colcannon-3

colcannon-4

corn-scalloped-potatoes

couch-potatoes

cranberry-sweet-potatoes

crispy-potatoes

crispy-potatoes-2

crunchy-potatoes

french-fries

garlic-mashed-potatoes

gnocchi

gnocchi-2

gnocchi-3

gnocchi-4

gnocchi-5

gnocchi-6

gnocchi-7

grilled-sweet-potatoes

hash-browns

indian-potato-cakes

juniper-potatoes

leek-potato-gratin

mango-yams

mashed-hominy-potatoes

mashed-potatoes

mashed-squash-potatoes

mashed-yams

onion-baked-potatoes

oven-fried-potatoes

oven-fries

pineapple-yams

pizza-potatoes

potato-carrot-kugel

potato-gorditas

potato-knishes

potato-latkes

potato-latkes-2

potato-ratatouille

potato-spinach-bake

potatoes-fenugreek-leaves

potatoes-green-beans

potatoes-greens

roasted-potatoes

rotel-potatoes

scalloped-potatoes

seasoned-potatoes

simple-fried-potatoes

slow-potatoes

southwestern-hash

spicy-wedges

spud-spinach-bake

squash-sweet-potato

squash-yam-bake

squash-yams

sundial-garden-potatoes

sweet-potato-dinner

sweet-potato-fries

sweet-potato-parsnip

sweet-potato-whip

sweet-potatoes-mangoes

sweet-potatoes-oatmeal

sweet-potatoes-persimmons

twice-baked-potatoes

twice-baked-potatoes-2

twice-cooked-potatoes

unfried-fries

unfried-potatoes

unfried-potatoes-2

vegetable-hash

yam-in-gravy

yam-in-gravy-2

yams-squash


puddings

banana-rice-pudding

berry-pudding

bread-pudding

bread-pudding-2

chocolate-pudding

chocolate-pudding-2

easy-rice-pudding

fig-pudding

fruit-pudding

ginger-pineapple-pudding

pumpkin-pudding

rice-pudding

rice-pudding-2

rice-pudding-3

rice-pudding-4

rice-pudding-5

rice-pudding-6

saucy-fudge-pudding

solstice-pudding

strawberry-tapioca-pudding

tapioca-pudding

yogurt-pudding


rice

arroz-habichuelas

black-rice

chestnut-seaweed-rice

cilantro-lime-rice

cilantro-rice

dolmas

fried-rice

mexican-rice

mushroom-saffron-rice

mushrooms-wild-rice

paella

reddened-rice

rice-porridge

rice-pot

rice-rolls

rice-salsa

rice-wheatberries

spanish-rice

spanish-rice-2

spanish-rice-3

spanish-rice-4

spanish-rice-5

spanish-rice-6

spicy-peas-rice

spicy-rice

unfried-rice

vegetable-paella

veggies-rice

wild-rice-mushrooms


risotto

asparagus-risotto

asparagus-risotto-2

lentil-leek-risotto

mushroom-risotto

pumpkin-risotto

pumpkin-risotto-2

risotto

squash-risotto

squash-risotto-2


salads

aijer

arabic-salad

autumn-salad

baby-carriage-salad

banana-split-salad

basil-salad

beet-salad

carrot-raisin-salad

carrot-raisin-salad-2

coleslaw

coleslaw-2

coleslaw-3

corn-salad

cucumber-salad

cucumber-salad-2

cucumber-salad-3

cucumber-salad-4

cucumber-salad-5

cucumber-salad-6

cucumber-salsa-salad

cucumber-sprout-salad

cucumber-yoghurt

curried-corn-salad

curry-rice-salad

curry-tofu-salad

easy-salad

eggless-egg-salad

eggplant-pepper-salad

endive-kumquat-salad

fattoush

fennel-salad

fire-ice-tomatoes

fruit-salad

fruited-rice-salad

giardiniera

green-bean-pickles

greenbean-jicama-salad

greens-oranges

honeyberry-salad

indonesian-cucumbers

island-salad

japanese-okra-salad

japanese-onion-salad

jicama-cucumber-salad

jicama-zucchini-salad

lemon-pressed-cabbage

macedonian-salad

mango-salad

mock-caesar-salad

mock-tuna-salad

mudpie-salad

no-lettuce-salad

okra-onion-pickle

oriental-salad

pickled-beets

pico-gallo-salad

radish-cucumber-salad

rainbow-slaw

raspberry-asparagus-salad

red-pepper-salad

rice-corn-salad

rice-salad

southwestern-salad

southwestern-salad-2

spaghetti-squash-salad

spinach-pear-salad

sprout-rice-salad

summer-salad

sunomono

surprise-salad

sweet-carrot-salad

taco-salad

thai-cucumber-salad

tofu-chicken-salad

tomato-onion-salad

tomato-salad

tropical-rice-salad

tropical-salad

un-ceasar-salad

vegetable-salad

waldorf-salad

wild-rice-salad

wild-rice-salad-2

wilted-lettuce-salad


salsas

black-bean-salsa

black-bean-salsa-2

canteloupe-salsa

chimayo-red-chile-salsa

cilantro-salsa

citrus-salsa

corn-greens-salsa

corn-mushroom-salsa

corn-squash-salsa

cranberry-salsa

crunchy-salsa

eggplant-chipotle-salsa

guajillo-salsa

jicama-vidalia-salsa

mexican-salsa

mint-shallot-salsa

orange-salsa

papaya-salsa

pico-de-gallo

pico-de-gallo-2

quick-salsa

rajas-salsa

red-pepper-salsa

salsa

salsa-2

salsa-3

salsa-4

salsa-5

salsa-6

salsa-7

salsa-verde

salsa-verde-2

salsa-verde-3

super-bowl-salsa

sweet-potato-salsa

texas-salsa

tomatilla-salsa

tricolor-salsa

watermelon-salsa


sandwiches

barbeque-sandwiches

bean-burgers

bean-burgers-2

bean-burgers-3

bean-burgers-4

bean-burgers-5

bean-burgers-6

bean-cakes

beet-burgers

burger-mix

carrot-salad-sandwich

couscous-croquettes

creole-bean-patties

cucumber-tomato-sandwich

double-grilled-sandwich

eggplant-sandwich-2

falafel

falafel-2

grilled-sandwich

italian-hot-dogs

lentil-burgers

lentil-kufta

mushroom-sandwiches

oat-burgers

oat-burgers-2

potato-burgers

potato-rice-burgers

roasted-veggie-sandwich

sloppy-joes

sloppy-joes-2

sloppy-joes-3

sloppy-joes-4

sloppy-joes-5

sloppy-joes-6

sloppy-joes-7

sloppy-joes-8

spinach-falafel

summer-veg-sandwich

tomato-basil-sandwich

veggie-burger

veggie-burger-2

veggie-burger-3

veggie-burger-4

yam-falafels


sauces

alfredo-sauce

alfredo-sauce-2

artichoke-pasta-sauce

basic-white-sauce

basic-white-sauce-2

bechamel

bourguignonne-sauce

broccoli-pesto-sauce

broccoli-sauce

bulgar-spaghetti-sauce

cauliflower-sauce

cheese-sauce

cheesy-eggplant-sauce

cheez-sauce

cheez-sauce-2

creamy-kale-sauce

creamy-pasta-sauce

curry-sauce

eggplant-dal-sauce

eggplant-pepper-sauce

eggplant-sauce

eggplant-spaghetti-sauce

eggplant-tomato-sauce

enchilada-sauce

enchilada-sauce-2

golden-cheaze-sauce

green-sauce

green-spaghetti-sauce

hollandaise-sauce

inner-beauty-sauce

italian-bean-sauce

marinara

marinara-2

mock-hollandaise

mock-tomato-sauce

mole-essentials

mole-sauce

mushroom-pasta-sauce

mushroom-sauce

mushroom-stroganoff

mushroom-stroganoff-2

mushrooms-tomato-sauce

onion-basil-sauce

parsley-caper-sauce

pasta-sauce

pesto-sauce

pesto-sauce-2

petes-vinasoy-sauce

potato-cream-sauce

quick-pasta-sauce

red-pepper-sauce

red-pepper-sauce-2

red-pepper-sauce-3

red-pepper-sauce-4

roast-pepper-sauce

roasted-eggplant-sauce

roasted-veg-sauce

rosemary-garbanzo-sauce

shallot-mustard-sauce

southeast-curry-sauce

spaghetti-sauce

spaghetti-sauce-2

spaghetti-sauce-3

spicy-bbq-sauce

spicy-lentil-sauce

spicy-pasta-sauce

spicy-stroganoff

spinach-sauce

spring-roll-sauce

stir-fry-sauce

sundried-tomato-sauce

sweet-potato-sauce

tomatillo-sauce

tomato-basil-pesto

tomato-pesto

tomato-sauce

tomato-spinach-sauce

tvp-pasta-sauce

veggie-cheeze-sauce

veggie-sauce

white-sauce

white-spinach-sauce

zesty-pasta-sauce

zucchini-sauce


snacks

apple-cinnamon-bars

applesauce-leather

berry-leather

chex-mix

chickpea-crunchies

chickpea-snacks

energy-balls

fruit-leather

garbanzo-nuts

granola-bars

honey-mustard-pretzels

party-mix

party-mix-2

potato-chips

potato-chips-2

salted-popcorn

salted-tortilla-chips

strawberry-rhubarb-leather

sweet-potato-chips

tortilla-chips

trail-bars


soups

7-bean-soup

acorn-soup

african-pea-soup

asparagus-pepper-soup

asparagus-soup

barley-lentil-soup

barley-shiitake-soup

basil-soup

bean-soup

bean-soup-2

black-bean-soup

black-bean-soup-2

black-bean-soup-3

blackbean-veggie-soup

borscht

broccoli-soup

butternut-tomato-soup

cabbage-soup

carrot-mushroom-miso

carrot-top-soup

carrot-wheat-soup

cauliflower-soup

chickpea-escarole-soup

chickpea-soup-illiria

chile-bean-soup

corn-potato-chowder

corn-soup

cream-broccoli-soup

cream-corn-soup

cream-corn-soup-2

cream-soup-mix

cream-soups

cream-spinach-soup

cream-tomato-soup

creamy-mushroom-soup

creamy-spinach-soup

crockpot-bean-soup

crockpot-lima-tomato-soup

cucumber-spinach-soup

curried-mushroom-soup

easy-bean-soup

faux-bouillabaisse

fifteen-bean-soup

french-onion-soup

gagutz-ratatouille-soup

garden-borscht

garlic-lentil-soup

garlic-potato-soup

garlic-soup

garlic-soup-2

ginger-carrot-soup

golden-noodle-soup

golden-potato-soup

greek-lentil-soup

green-salsa-soup

green-stem-soup

gumbo

gypsy-soup

gypsy-soup-2

harira

harvest-soup

hidden-veg-soup

hot-borscht

hot-sour-soup

hot-sour-soup-2

irish-potato-soup

italian-peasant-soup

joys-vegetable-soup

leek-bean-soup

leek-potato-soup

lentil-chowder

lentil-corn-soup

lentil-soup

lentil-soup-2

lentil-soup-3

lentil-soup-4

lentil-tomato-soup

lentil-veg-soup

lily-chowder

lima-bean-soup

masa-soup

mexican-corn-soup

millet-soup

minestrone-soup

minestrone-soup-2

minestrone-soup-3

minestrone-soup-4

minestrone-soup-5

minestrone-soup-6

miso-eggplant-soup

miso-soup

mixed-bean-soup

mothers-soup

mushroom-barley-soup

mushroom-soup

navy-bean-soup

no-cream-asparagus-soup

onion-soup

orzo-tomato-soup

pantry-chowder

pasta-bean-soup

pasta-fagioli-soup

pea-soup

potato-chowder

potato-leek-soup

potato-leek-soup-2

potato-leek-soup-3

potato-leek-soup-4

potato-soup

potato-soup-2

pound-soup

priests-soup

provincial-soup

pumpkin-soup

pumpkin-soup-2

pumpkin-soup-3

quick-tomato-soup

quick-veg-soup

quick-veggie-soup

red-cabbage-bean-soup

red-pepper-soup

red-pepper-soup-2

refried-bean-soup

risotto-soup

rotel-rice-soup

seitan-noodle-soup

shiitake-egg-soup

sorrel-borscht

spicy-pea-soup

spinach-soup

split-pea-soup

split-pea-soup-2

squash-bisque

squash-soup

sunshine-soup

sweet-potato-soup

sweet-squash-soup

sweetsour-cabbage-soup

sweetsour-cabbage-soup-2

tangy-bean-soup

tangy-mushroom-soup

tangy-squash-soup

therapeutic-soup

three-bean-soup

three-c-soup

tomatillo-soup

tomato-barley-soup

tomato-bean-soup

tomato-bouillon

tomato-garlic-soup

tomato-veg-soup

tomato-veg-soup-2

tortilla-soup

v8-soup

veg-gumbo

vegetable-bean-soup

vegetable-cup-soup

vegetable-soup

vegetable-soup-2

vegetable-soup-3

veggie-cream-soup

veggie-gumbo

wheat-berry-soup

white-bean-soup

white-bean-soup-2

wild-mushroom-soup

winter-squash-soup

winter-squash-soup-2

yellow-squash-soup

zucchini-carrot-soup

zucchini-hominy-soup

zucchini-potato-soup

zucchini-soup


stews

8-vegetable-stew

barley-seitan-stew

barley-stew

bean-pumpkin-stew

bean-stew

bean-vegetable-stew

broccoli-bean-stew

bulgarian-stew

caribbean-stew

caribbean-vegetable-stew

catalan-bean-stew

chickpea-stew

chipotle-chickpea-stew

corn-squash-stew

curried-veg-stew

eggplant-parm-stew

galician-stew

irish-seitan-stew

italian-pasta-stew

lentil-barley-stew

lentil-barley-stew-2

lentil-bulgur-stew

lentil-stew

lentil-veg-stew

mediterranean-stew

mexican-lentil-stew

mexican-stew

mexican-vegetable-stew

millet-stew

moroccan-stew

mushroom-barley-stew

oriental-stew

pea-barley-stew

pea-vegetable-stew

potluck-stew

pumpkin-stew

seitan-barley-stew

seitan-potato-stew

seitan-stew

sicilian-stew

spicy-lentil-stew

squash-hominy-stew

sweet-potato-bean-stew

sweet-sour-stew

sweet-spicy-stew

three-bean-stew

tunisian-veg-stew

two-bean-stew

vegetable-stew

vegetable-stew-2

vegetable-stew-3

wheatberry-stew

zuni-stew


stocks

brown-vegetable-stock

dashi-stock

dashi-stock-2

frozen-stock-cubes

golden-broth

kombu-shiitake-stock

vegetable-stock

vegetable-stock-2

vegetable-stock-3

vegetable-stock-4

vegetable-stock-5

vegetable-stock-6

vegetable-stock-7

vegetable-stock-8

vegetable-stock-9


stuffed-veg

bulgur-stuffed-cabbage

cranberry-stuffed-squash

mushroom-stuffed-potatoes

potato-stuffed-cabbage

spinach-stuffed-mushrooms

spinach-stuffed-squash

spinach-stuffed-tomatoes

stuffed-cabbage

stuffed-mushrooms

stuffed-mushrooms-2

stuffed-mushrooms-3

stuffed-mushrooms-4

stuffed-onions

stuffed-onions-2

stuffed-peppers

stuffed-peppers-2

stuffed-peppers-3

stuffed-peppers-4

stuffed-pumpkin

stuffed-squash

stuffed-squash-2

stuffed-tomatoes

stuffed-zucchini

stuffed-zucchini-2

stuffed-zucchini-3

tofu-stuffed-peppers


stuffing

cornbread-stuffing

couscous-stuffing

sage-apple-stuffing

spinach-stuffing

stuffing

thanksgiving-stuffing

vegetable-stuffing

wild-rice-stuffing

wild-rice-stuffing-2


tofu

baked-eggplant-tofu

baked-tofu-nuggets

basil-tofu

braised-tofu

garbanzo-tofu

marinated-veggies-tofu

mushroom-tempeh

mushroom-tofu-verde

spicy-tofu-kabobs

tofu-loaf

tofu-mushrooms

tofu-steaks

tofu-stir-fry

tomato-tofu-rice

veg-tofu-triangles


vinegars

basil-cinnamon-vinegar

blackberry-vinegar

caraway-vinegar

chili-vinegar

dill-vinegar

fruited-wine-vinegar

jalapeno-garlic-vinegar

lemongrass-vinegar

pepper-herbed-vinegar

raspberry-mint-vinegar

raspberry-vinegar

rosemary-vinegar

tarragon-vinegar


Food Categories

Recipe Categories

Last updated: 27 February 1995

The categorization of recipes is quick and dirty -- don't expect it to be too consistent.  A recipe's category depends mostly on the name given by the recipe poster (if they call it a stew, it's a stew).

Category	Contents
drinks	Drinks, milks, teas, shakes, smoothies
breakfast	Breakfast foods
breads-machine	Bread-machine recipes
breads-yeast	Yeast breads, made by hand
breads-quick	Quick breads, unleavened breads
breads-variety	Biscuits, scones, bagels, crepes, tortillas, etc.
muffins	Muffins (small quick breads)
cornbreads	Cornbreads
soups	Soups (all but chilis, stews, stocks, and fruit)
chili	Chilis (spicy dish with ground beef, tomatoes etc.)
stews	Stews (whatever the authors call a stew)
stocks	Vegetable stocks and broths
fruit-soups	Cold fruit soups
salads	Salads, slaws, pickles(not pasta, potato, bean salads)
pasta-salads	Pasta salads
potato-salads	Potato salads
bean-salads	Bean salads
dressings	Salad dressings and vinaigrettes
salsas	Salsas (hot sause with chilis)
dips-spreads	Dips, spreads, pate's (except hummus)
hummus	Hummus (garbanzo dips) (dip of pureed peas)
sauces	Sauces, mostly pasta sauces (see also condiments)
condiments	Pickles, gravies, seasonings, vinegars, etc
fruits	Mostly fruit, relishes, jams, jellies
sandwiches	Sandwiches, burgers, and patties
pizza	Pizzas and pizza dough
casseroles	Casseroles (baking dishes)
dinner-pies	Savory dinner pies (not dessert pies)
stuffed-veg	Stuffed vegetables
lasagna	Lasagna (baked pasta/cheese dish)
snacks	Snack foods, fruit leathers
stuffings	Stuffings (e.g. for Thanksgiving)
pilafs	Pilafs (rice dish)
polenta	Polenta (mushy cornmeal)
desserts	Desserts (general, not pies, cookies, etc)
pies	Pies and pie crusts
cakes	Cakes and cheesecakes
cookies	Cookies
brownies	Brownies
puddings	Pudding (thickened dessert meal)
frozen-desserts	Frozen desserts (sorbets, etc)
indian	Indian foods, loosely defined
mexican	Mexican foods, loosely defined
japanese	Japanese foods
chinese	Chinese foods
grains	Grain dishes
pasta	Pasta, noodle, and couscous dishes (except lasagna)
potatoes	Potato dishes (including sweet potatoes and yams)
tofu	Tofu dishes
meat-analogues	Seitan, TVP, and mock-meat dishes
beans	Bean dishes (not well differentiated from general)
rice	Rice dishes (not well differentiated from general)
general	Everything else (mostly main and side dishes)

--

Michelle Dick       artemis@rahul.net       East Palo Alto, CA

          Owner, FATFREE Vegetarian Mailing List


Rules

RULES FOR RECIPES

Last Updated: 10 December 1994

The recipes in this archive are from the FATFREE Vegetarian Mailing

List.

The scope of this list is very narrow: *extremely* lowfat *vegetarian*

diets similar to McDougall and Ornish.  The McDougall diet is vegan

(no egg or milk products). The Ornish diet is almost vegan (permitting

only nonfat milk products and egg whites).  Both diets specify less

than 10% fat by calories in their strictest forms.

Thus, recipes archived here conform to the following rules:

INGREDIENTS NOT PERMITTED

Meat

Poultry

Fish/Seafood

Meat stocks

Gelatin (product of animal bones)

Bonito flakes (seafood product)

Worcestershire sauce (usually containes anchovies, use veg version)

Whole or lowfat cheese

Whole or lowfat milk

Whole or lowfat sour cream/yogurt/other milk products

Whole eggs or egg yolks

Mayonnaise

Fat/margarine/lecithin/oils (see minor exception below)

Chocolate bars, chips or morsels

Carob bars, chips or morsels

RESTRICTED INGREDIENTS

The following are high-fat vegetable foods that should be limited.

They should not make up a large portion of the dish (a good benchmark

is that the overall dish should be less than 15% fat) and there should

be a good reason for including one or more of these items (i.e. it's a

spectacular dish that would suffer without it).

Soybeans

Soybean derivatives (tofu, tempeh, soy cheese, high-fat

     soy milk)

Nuts (except chestnuts, water chestnuts, and ginko nuts)

Nut butters

Almond cheese

Seeds

Seed butters (e.g. tahini)

Olives

Avocados

Coconut

The following soy products are permitted without restriction:

nonfat/lowfat soymilk (less than 15% fat by calories)

nonfat soy cheese

TVP (textured vegetable protein -- defatted soy)

The following egg and dairy products are permitted without

restriction:

egg whites

nonfat egg substitutes

skim or non-fat milk/cheese/sour cream/other milk products

Fats of any kind (oil, margarine, butter, lecithin) are not permited

at all with two exceptions:

A few *drops* of highly flavored oil for aroma/taste.  Note

that quantities measured in teaspoons or tablespoons are not

drops.

Non-stick oil sprays, provided use is limited to very quick

light sprays.


3-bean-salad

Date:    Mon, 06 Mar 95 16:50:20 PST

From:    Judy.Mingram@west.sun.com (Judy Mingram - SunSelect)

For those of you who really miss a good 3 bean salad since you went

fatfree, read on . . .

Fatfree 3 Bean Salad

1 pound fresh green beans, 1" pieces, steamed until tender & cooled

1 15-16oz can garbanzos

1 15-16oz can kidney beans

1 large red onion, coarsley chopped

1/2 cup seasoned rice vinegar

Combine all ingredients in a sealed plastic container and shake well.

Let sit in fridge overnight, gets better with age, up to 10 days in the

fridge.


aztec-salad

Date: Wed, 28 Jun 95 13:33:46 CDT

From: Debbie=Thomson%Mkt=Comm%PCMkt=Hou@bangate.compaq.com

from Ruth Heidrich's "The Race for Life Cookbook."

Aztec Salad

1 1/2 cups black beans, cooked

1 cup corn, cooked

1 onion, sliced

1 large tomato, chopped

1 bell pepper, chopped

small bunch of cilantro, chopped

Combine all ingredients in a large bowl and add the dressing prepared as

follows:

Aztec Dressing

Mix 1/4 cup wine vinegar, juice of one lime, 1 t. garlic powder, 1/4 t. each

of cumin, coriander, and crushed red pepper.

(my notes:  I used a can of black beans, a can of corn, 1/2 green bell pepper

with 1/2 red bell pepper, and lemon juice in the dressing [no limes in the

fridge].  This salad is beautiful to look at, as well as tasty, because of all

the colors.  I made it for a SAD get-together over the weekend, and even the

committed SAD-eaters loved it.)


balsamic-bean-salad

Date: Wed, 16 Aug 1995 08:08:54 -0700

From: Ann Miner <annminer@nauticom.net>

                    *  Exported from  MasterCook II  *

                         Warm Balsamic Bean Salad

Recipe By     :

Serving Size  : 6    Preparation Time :0:00

Categories    : Salads                           Fat-Free

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

                        -----VEGETARIAN TIMES; JUNE 1994-----

   2      cups          Kidneys -- soaked

                        -- dry or Great beans

   5      cups          Vegetable broth

   1      cup           White wine

   1      medium        Onion -- diced

     1/2  cup           Balsamic vinegar

   1      tablespoon    Garlic -- minced to 2 T.

   2      tablespoons   Lemon juice

   3      tablespoons   Honey or sugar -- to taste

     1/2  cup           Red bell pepper -- diced

     1/2  cup           Green pepper -- or diced

     1/2  cup           Corn kernels

     1/2  cup           Celery

     1/2  cup           Parsley -- fresh

                        Salt and pepper -- to taste

In large pot, combine beans, broth, wine and onion.  Simmer 2 hours, or

until beans are soft.  Drain beans and onions, place in large bowl.

Add remaining ingredients.  Toss well, adjust seasonings.  Serve warm.

Nutritional information per serving: 237 calories, 10 gm protein, 0 mg

cholesterol, 44 gm carbohydrate, 20 mg sodium, 8 gm fiber, 0.4 gm fat, x.x

mg iron, xx mg calcium, 2% of calories from fat.

 Posted by LISA GREENWOOD.


bean-corn-salad

Date:    Fri, 04 Mar 94 08:10:38 PST

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

bean and corn salad

1 part black or red beans, canned or dry, soaked and cooked

1 part frozen sweet corn

chopped onion

chopped bell peppers

chopped celery

ground cumin

rice vinegar

Mix the veggies, add cumin and rice vinegar to taste.


bean-salad

Date:    Thu, 19 May 94 17:44:43 PDT

From:    Barbara Zimmerman <barbara@crl.com>

Bean Salad

two cans of red kidney beans, drained and rinse.

1 package of yellow corn, barely thawed

one red onion, finely chopped

1/4 to 1/2 can of S & W salsa (heat is up to you, I like mine mild)

1 bunch of cilantro (or as much as you like for taste) chopped

a little lemon juice

some balsamic vinegar

toss it all together.  This is one recipe that takes on flavor the longer

it sits.  You can adjust the tastes (add sugar if you like it sweet).


black-bean-salad

Date:    Mon, 22 Nov 93 13:06:59 PST

From:    Jane Colman <jane@netcom.com>

BLACK BEAN SALAD

3 cups dried black beans, soaked and cooked

3-4 ears corn, cooked and cut off the cob (next time, since corn is

  out of season, I'll use frozen)

1-3 bell peppers, preferably yellow or red (the first time I made this,

  before red peppers were in season, I used a jar of roasted red peppers),

  chopped

juice and grated rind of 1 orange

balsamic vinegar

herbs and/or spices

Mix everything together, and let sit for flavors to mix.  This time I

seasoned it with finely chopped fresh ginger and fresh thyme; other times

I've used rosemary and thyme (because that's what I had fresh); there are

probably dozens of tasty combinations.  I have only the vaguest idea of

how much balsamic vinegar I used, since I didn't measure it; it was at

least 1/4 cup but probably more; I just went by taste.

I served it as a salad (it makes lots; I've been using this all year as

a potluck dish) but it is also good heated and served over rice (that's

what I did with the leftovers).


black-bean-salad-2

Date:    Thu, 02 Dec 93 08:42:53 EST

From:    Ginny <VMMILL00@UKCC.uky.edu>

Black Bean Salad

----------------

1 cup of couscous

2 cups of boiling water

1 1/2 cups of frozen yellow corn

2 cups cooked black beans

1 small onion, chopped

a few sliced scallions

about 16 cherry tomatoes, halved

4 cloves of garlic, minced

1/2 of a habenero pepper, minced

fresh cilentro leaves - I used lots, at least 1/2 cup

salt, cumin and rice vinegar to taste

Put the couscous in a large bowl.  Pour the 2 cups of boiling water over

it.  Cover the bowl.  When the couscous has absorbed the water (about

20 mins.), add the frozen corn and mix.  The heat from the couscous will

thaw the corn.  Add the rest of the ingredients and mix well.  This tastes

great at room temperature.  I'm having a big bowl of it for lunch today.


black-bean-salad-3

Date:    Tue, 01 Feb 94 11:30:44 EST

From:    Christel=Reeve%SQA%Banyan@magnolia.banyan.com

Black bean salad

about 3 c. of cooked black beans

about a 1/2 of a red pepper, diced

1-2 stalks of celery, diced

about 1-2 T. of chopped onion

1 small can of mandarin oranges, chopped

juice of 1 orange (several tablespoons)

1 T. cider vinegar

1 t. honey

1/2 t. each oregano and cumin (start with 1/4 t. and add more if you like it)

salt and pepper to taste

I tossed all the fruits and vegies together.  Squeezed the orange over

and added the spices.  Taste here.  If it doesn't have enough flavor,

add the vinegar.  I however went overboard on the vinegar  and had to add

the honey to compensate.    I let it marinate overnight in the frig.


black-bean-salad-4

Date:    Sun, 12 Mar 95 20:17:05 EST

From:    "Aliza R. Panitz" <buglady@access.digex.net>

Black Bean Salad

1 can (15 oz.) black beans

1 small can sliced water chestnuts (8 oz.)

1/2 cup frozen kernel corn

1/2 cup sliced red and green bell pepper

handful of bulghur wheat (coarse-grind)

1 tsp water-pack chopped garlic

1 tsp (scant) chili pepper

dash of mustard powder

Fluff bulghur in water.  Mix all ingredients; warm through to blend

flavors and thaw.

Comments:  This was good, but would be better with less water chestnuts.

Nice blend of flavors and textures.

Also, I was very surprised to see that water chestnuts are a good

source of iron.


black-white-red-salad

Date:    Mon, 24 May 93 16:14:28 EDT

From:    "Hayes Dorton, MPL Corp., HAYES@MTNET2.WVNET.EDU"

 <hayes@mtnet2.wvnet.edu>

The bean salad is a reworking of a recipe from Carol Gelles' _The

Complete Whole Grain Cookbook_

Black-White-and-Red Salad (with a Touch of Green)

1 can (19 oz.) cannellini or navy beans, drained

1 1/2 cups cooked and cooled wild rice

1 cup chopped red bell pepper

1/4 cup sliced scallion, both white and green parts

2 Tbs. cider vinegar

2 Tbs. lemon juice

4 tsp. spicy brown mustard

1 1/2 Tbs. water

1 clove garlic, minced

1/2 tsp. salt

1/8 tsp. pepper

In a large bowl, toss together the beans, wild rice, red bell pepper, and

scallion.

In a small bowl, stir together the remaining ingredients.  Pour over wild rice

mixture and toss gently until completely combined.


blackbean-corn-salad

From: (Alexis D. Gutzman) adg6m@livia.acs.Virginia.EDU>

Date:    Wed, 18 Aug 93 10:45:24 EDT

Black Bean & Corn Salad

2 handfuls of black beans, cleaned, soaked and cooked for 8 hours

1 bag frozen corn

1 medium onion

1 red bell pepper

5 cloves garlic

1/4 c. fresh cilantro

1/4 t. salt

juice of one lemon, one lime, one orange

Roast pepper and garlic in a 350 oven for about 30 minutes, place

pepper in paper bag for 20 mintes to steam.  Peel pepper and

squeeze meat out of garlic cloves.  Mix *drained* beans, cooked

corn, chopped onion, cut up pepper (I use scissors to cut my

pepper and my cilantro), chopped roasted garlic, cut up cilantro.

Add salt to taste and the juices.  Let sit overnight.


blackbean-millet-salad

Date:    Sun, 17 Jul 94 12:54:02 EDT

From:    SUSAN WYLDER <ZF_WYLDER@SCSU.SCSU.EDU>

---------- Recipe via Meal-Master (tm) v8.00 (BB)

      Title: Black Bean and Millet Salad

 Categories: Beans, Low-fat, Grain, Vegan

      Yield: 8 servings

      1 c  Millet, uncooked

      3 c  Water

  1 1/2 c  Black beans, cooked

      2 lg Tomatoes, chopped

      1 md Onion, chopped

      1 md Cucumber

-------------------------DRESSING-------------------------

    1/3 c  Water

      3 T  Lemon juice

      2 ts Balsamic vinegar

      1 ts Garlic, minced

      1 t  Salt

    1/4 ts Allspice

    1/4 ts Black pepper

    1/2 ts Cumin

  Cook the millet in 3 cups of water until all water is

  absorbed, 30-45 minutes.  Fluff with a fork and allow

  to cool slightly.

  In a very large bowl, combine millet, black beans,

  tomatoes, and onion.  Peel several strips from the

  cucumber (it should look striped) and cut it

  lengthwise into four pieces.  Remove the seedy part

  from the pieces and cut them into 1/2 inch slices.

  Add the cucumber to the salad.

  Mix all dressing ingredients until well-blended.  Pour

  over the salad and toss to blend.  Cover and

  refrigerate until the salad is very well chilled.

  Serve on lettuce leaves or stuff into pita breads.

  Note: Try this using your favorite salad dressing

  instead of this one.


boston-bean-salad

Date:    Fri, 22 Jul 94 08:56:42 EDT

From:    kjb2@postoffice.mail.cornell.edu (Kathy Brese)

Boston Bean Salad <T>

1 15 oz can navy beans, drained and rinsed

1 15 oz can red beans, drained and rinsed

1 15 oz can black beans, drained and rinsed

2 stalks celery, sliced (about 1 cup)

1/2 cup thinly sliced green onion

1/2 cup vinegar

1/4 cup molasses

1Tbsp Dijon-style mustard

1/4 tsp. pepper

2 cups torn curly endive

In a large bowl, combine beans, celery, and green onion.

For dressing, combine vinegar, molasses, mustard and pepper, and mix well.

Pour over bean mixture, stir to coat.  Cover and chill for 4 to 24 hours

(the longer the better!), stirring occasionally.

Just before serving, stir in endive.


brazillian-bean-salad

Date:    Thu, 25 Aug 94 15:48:34 EDT

From:    Paula Hollis <P_HOLLIS@unhe.unh.edu>

This is a very flavorful and easy salad to make.  The cilantro

and the cumin combine to make a tasty dish.  It is easy to

make and stays in the refrigerator for about 5 days.

Brazillian Black Bean and Red Pepper Salad

2 to 3 cups of regular dried black beans

1 large red pepper, diced

1 large green pepper, diced

2 to 3 finely chopped carrots

2 to 3 cloves of garlic

1/2 C. finely chopped fresh cilantro or fresh parsley

1/2 C. rice wine vinegar

3 Tablespoons water

1 Tablespoon of ground cumin (more if desired)

dash of hot red pepper flakes

dash of salt (if desired)

Pick through beans and soak overnight with plenty of water tocover.  In

the morning, drain the beans and add fresh water to cover.

Place beans over heat.  Add one clove of garlic and bring to a

moderate boil.  Cook beans for approximately 30-45 minutes until

beans are tender but NOT SOFT and mushy.  The beans should be

firm enough to hold their shape.  Keep a close eye on their

progress.

When beans are cooked to the tender stage, remove garlic and drain.  Place

warm beans in a large serving bowl.

While beans are cooking, chop and dice the red and green peppers and

carrots.  Add them to the beans.  In a 2-cup measuring cup (or something

similiar),combine the rice wine vinegar, water, cumin and other

ingredients.  Mince the remaining garlic and add it to the rice

vinegar dressing. Stir well to combine ingredients.

Toss the bean and vegetable mixture withtherice wine vinegar dressing.

Cover and refrigerate for a few hours before serving.  I think tossintg

warm beans with dressing enhances the flavors more than if using cold

beans.

The rice wine vinegar is fairly sweet and very mild.  It makes an

exceptionally delicious replacement for olive oil in just about

any salad dressing recipe.  The lemon-y cilantro adds a wonderful

flavor; especially when combined with the cumin.  Try to use

fresh cilantro.  Dired cilantro just does not have the same impact.

You can substitute fresh parsley if desired.

Serve the bean salad over rice and spoon a little dressing over it. The

red and green peppers add beautiful color and contrast nicely with the

black beans and cilantrol.  Together it makes for an attractive

presentation on the plate.


chickpea-salad

Date:    Fri, 25 Mar 94 00:37:11 CST

From:    judith@utig.ig.utexas.edu (Judith Haller)

Chick Pea Salad

1 cup dry chick peas, cooked (about 2 1/2 cups)

3-4 green onions with tops, sliced

1 large carrot, grated or cut in fine matchsticks

3/4 cup minced fresh parsley

1 TBS nonfat yogurt (optional, I skip it)

2 TBS unpasteurized cider vinegar

1/4 tsp dried basil (or 1 rounded TBS fresh, minced)

Stir together yogurt, vinegar and basil. Combine with remaining

ingredients, and chill several hours before serving. Goes well with dark

green things, like spinach soup, or broccoli and noodles. Or, stuff into a

pita bread lined with spinach leaves.

Cheap, easy, doubles or triples well, freezes badly, but can be made ahead

and lasts several days in the fridge.


chickpea-salad-2

Date:    Sun, 03 Jul 94 16:22:15 CDT

From:    simmons@Texaco.COM (Bob Simmons)

I thought you might enjoy this salad from Madhur Jaffrey's _World of the

East Vegetarian Cooking_. It sounds spicier than it really is.

My comments in []

Chickpea Salad <T>

2 20 oz cans chickpeas or 4 1/2 cups home-cooked chickpeas [home-cooked

             are definitely superior, IMO]

6 scallions, trimmed and finely sliced halfway up their green sections

2 Tbsp lemon juice [I use the juice of one lemon]

3/4 to 1 tsp salt

1/4 tsp finely ground black pepper

2 Tbsp minced Chinese (or other) parsley [I used cilantro]

1 fresh hot green chili (or green pepper), minced [I used 2 jalapenos]

1/4 tsp cayenne pepper

Pour contents of chickpea cans or home-cooked chickpeas into a saucepan.

Bring to a boil. Drain, discarding liquid. [You can skip this step if

you've just cooked your chickpeas].

In a serving bowl, combine chickpeas with the other ingredients. Mix well

and set aside, unrefrigerated, for 1 hour. Mix again. Serve cold or at

room temperature.


chickpea-salad-3

Date:    Sun, 13 Nov 94 10:19:03 CST

From:    "Catherine A. Foulston" <cathyf@windrose.rice.edu>

Chickpea Salad

1/4 c minced parsley

1/4 c minced onion

1 large clove garlic, minced or pressed

6 T lemon juice

1/8 tsp cayenne

1/2 tsp salt or to taste

1.5 c drained chickpeas

1.5 c sliced zucchini or yellow crookneck squash

6 T bean liquid from the can

Whisk together everything but the chickpeas and squash.

Stir in the chickpeas and squash.  Let marinate in the fridge

for at least a few hours for flavors to blend.


easy-bean-salad

Date: Wed, 13 Sep 1995 10:05:46 -0500

From: wallis@aps.anl.gov (David Wallis)

Fast & Easy bean Salad

I whipped this up one evening in a fit of bordom. My SAD wifs liked it

so much sh made me write the recipe down :)

1 can	   black beans

1 can      navy beans

1 can	   red beans

1          small onion, chopped finely

1 stalk	   celery, finely chopped

1/2 tsp    garlic powder (or 3 cloved garlic, chopped or pressed)

1/2 cup    fat free italian salad dressing

1 Tbsp     lime juice

1/4 cup    fat free parmesian cheese (or omit for vegan)

salt & pepper to taste

Rinse and drain beans. Mix all ingredients in a large bowl. Let stand

at least an hour before serving - more is better!

For camping, this will keep easily for several days in a cooler.


fiesta-salad

Date: Mon, 17 Jul 1995 22:52:18 -0700

From: nanetteb@csn.net

                    *  Exported from  MasterCook II  *

                            Fiesta Corn Salad

Recipe By     : Pillsbury Fast and Healthy

Serving Size  : 8    Preparation Time :0:00

Categories    : Fatfree                          Salads

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1      pound         package frozen corn

  15 1/2  ounces        kidney beans, drained, rinsed

     1/2  cup           salsa

   3      tablespoons   chopped green onions

   3      tablespoons   choped fresh cilantro

     1/4  teaspoon      garlic powder

     1/4  teaspoon      cumin

Prepare corn according to package directions. In medium bowl, combine hot

corn and all remaining ingredients; mix until well blended.

Makes 8 (1/2 cup) servings

Per serving: 100 cal, 0.5g fat,  0 mg chol, 240 mg sodium


four-bean-salad

Date:    Mon, 22 Aug 94 08:26:00 EDT

From:    Diana-Lynn Larweth-Herbst (AED-EWD) <dlarweth@PICA.ARMY.MIL>

4 Bean Salad - it's very simple to make:

1 can Garbanzon beans

1 can kidney beans

1 can green beans

1 can yellow/wax beans

1 medium onion, sliced very thin

2 scallions, chopped thinly

1 cup cider vinegar

1 cup honey (or corn syrup)

Drain and rinse all beans.  Combine with onions and scallions.

Blend vinegar and honey thoroughly and pour over vegetables.

Refrigerate at least four hours.


garbanzo-rice-salad

Date:    Thu, 12 May 94 11:56:21 CDT

From:    TAUB@vaxvmsx.babson.edu

Garbanzo and Rice Salad

2 cups drained garbanzos     2 cups cooked brown rice

2 cups diced grn. peppers    2 med. tomatoes, coarsely diced

1/2 cup red onion, diced     4 Tbs. wine vinegar

1/2 tsp. dillweed            salt and pepper, optional

Combine all ingredients.  Toss well and refrigerate overnight.  Toss several

times during refrigeration period and just before serving.


hoppin-john-salad

Date:    Sat, 09 Jul 94 11:28:23 CDT

From:    "Hayes Theiling Dorton, MPL Corporation" <hayes@mplvax.mpl.com>

recipe converted from _Wholesome Harvest_ by Carol Gelles

                            Hoppin' John Salad

1 1/4 c. cooked or canned (rinsed  	1/3 c. chopped onion

   and drained) black-eyed peas	6 Tbs. distlled white vinegar

1 1/2 c. cooked brown rice	2 Tbs. water

1 10-oz. pkg. frozed chopped	1/4 tsp. pepper

   spinach, thawed and well drained	2 Tbs. Baco Bits (optional)

     In a large bowl, toss the black-eyed peas, rice, spinach, and onion until

completely combined.

     In a small bowl, stir together the vinegar, water, and pepper.  Pour over

the salad and toss.  Chill for at least a few hours to let flavors blend.

Sprinkle on the Baco Bits (if you use them), toss again, and serve.

     Note:  I've never made this with the Baco Bits and think it is just fine

without them.

     Note 2:  One of these days I'm going to have to try to redeem my

reputation as a cook and submit a <T>-ed recipe more complicated than "Dump

all this stuff together and put it in the refrigerator"!!


kidding-beans

Date:    Wed, 25 Jan 95 15:31:15 PST

From:    Michelle Dick <artemis>

From _Please to the Table_

The official title to this recipe is "Red Beans with Tamarind and

Balsamic Vinegar", but I call it "You've Got To Be Kidding Beans".

Here 'tis. I give pressure cooker instructions (what I did, although

given it's meant as a cold salad, overnight soaking + slow simmering

would help preserve the skins and make it more presentable) as well as

the original directions.

YOU'VE GOT TO BE KIDDING BEANS

1 1/3 cups small red beans (I'm sure red kidney beans would be fine)

1 onion, peeled

1 carrot, peeled and coarsely chopped

1 celery stalk and coarsely chopped

5 pitted dried prunes

1/4 cup balsamic vinegar

2 t tamarind concentrate

1 t Chinese chili and garlic paste

3/4 t coriander seeds

1/4 t fenugreek

1/4 cup chopped fresh cilantro

Red onion rings for garnish

If not using a pressure cooker, soak beans overnight and drain.

Combine onion, celery, carrots, and beans in a soup pot.

Add enough water to cover beans by 3 inches.  Bring to a boil, reduce

heat, and simmer till beans are tender but not mushy, approximately 55

minutes.

If using a pressure cooker and non-soaked beans, bring beans and 4

cups of water to high pressure for 1 minutes, remove from heat and let

sit for 10 minutes.  Open, drain beans.  Return beans to pressure

cooker, add onions, celery, carrot, and 4 cups fressh water.  Bring to

high pressure for 15 minutes.  Turn off heat, bring pot to sink and

run under cold water to reduce pressure.  Open and check beans to see

if they are fully cooked.  If not, simmer uncovered until done.

Drain beans and remove onion, celery, and carrot.

Meanwhile, combine prunes and balsamic vinegar in nonreactive pan and

simmer for 15 minutes (don't boil hard). Remove prunes and chop

finely.  Add prunes back to vinegar.  Add tamarind concentrate and

chili-garlic paste to prune-vinegar mixture.

If working from whole fenugreek, grind in coffee grinder to powder.

Lightly grind coriander seeds.  Add both to vinegar mixture.  Mix

well.

Combine beans and vinegar mixture.  Chill for 2 hours.  When ready to

serve, mix in 1/4 cup cilantro and top with sliced red onion.


kidney-bean-salad

Date: Sat, 27 May 1995 21:30:25 -0400

From: annminer@nauticom.net (Ann Miner)

                    *  Exported from  MasterCook II  *

                            Kidney Bean Salad

Recipe By     : Southwest Sensations by Ro-Tel

Serving Size  : 6    Preparation Time :0:00

Categories    : Beans                            Mexican

                Salads                           Low-Fat

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   2      cans          red kidney beans -- drained

   1      can           corn kernels -- drained

   1 1/2  cups          cooked rice

     1/2  cup           green onions -- sliced

   1      can           Ro-Tel Diced Tomatoes and Green Chilies

     1/4  cup           lemon juice

   2      tablespoons   red wine vinegar

   2      teaspoons     lemon peel -- grated

     1/2  teaspoon      sugar

In a large bowl combine beans, corn, rice, green onions and Ro-Tel; set

aside.  In a 1-cup measure combine remaining ingredients; pour over bean

mixture.  Toss to coat.  Chill 3 to 4 hours before serving.  Serves 6.

I usually substitute lime for the lemon.


lentil-salad

Date:    Sat, 21 May 94 07:19:09

From:    rsanchez@whale.st.usm.edu (Richard X. Sanchez)

This is a cold lentil salad with a nice, slightly pungent taste, but I

hae served it with great success.  From the Bean Feast cookbook . . .

Cold Lentil Salad

1 cup any type of lentils

salt or soy sauce to taste, black pepper to taste

1 tbsp wive vinegar

2 tsps Dijon mustard

2 tomatoes, chopped, peeled (optional)  Canned tomatoes work in a pinch

2-3 green onions, chopped

2 tbsps parsley, chopped

Garnish with 2 hardboiled eggs (optional)

Cook lentils in water for 30 to 45 minutes (no salt)  Drain.  Blend in

other things except for tomatoes, parsley and green onions.  Chill.  Add

rest of the stuff.  Serve cold with or without har.boi.eggs.  Yummy!!!


mock-caviar

Date: Wed, 14 Jun 1995 08:38:16 -0400 (EDT)

From: Sarah <KOVENSKYS@Citadel.edu>

This is a doctored-up recipe I got for Mock Caviar.  I left out the 2/3 cup of

Oil (Ugh!), but the rest is the same.  Tastes great on Melba toast.

Mock Caviar

3  16-oz cans of black-eyed peas

1/2 cup finely chopped green bell pepper

1/2 cup finely chopped red bell pepper

3/4 cup finely chopped hot peppers

1/4 cup finely chopped pimientos

1 clove garlic (I use a little more :) ) chopped

3/4 cup finely chopped onion

Mix above ingredients well.

Whisk together:	1/3 cup red wine vinegar

1 TB Dijon mustard

Toss the vegestables with the dressing mixtures, mixing well.  Take a heavy

spoon and mash some of the mixture, but do not puree.  Taste for salt and

pepper.


pink-bean-marinade

From: Maggie.Herrick@bbs.mhv.net (Maggie Herrick)

PINK BEANS MARINADE

1/4 c vinegar

2 ts water

1/2 ts dry oregano

1/2 ts cumin powder

3 dr tabasco

1 ts sugar

2 ts chopped chives or 1 dried

1 cn pink beans, drained & rinsed

1/4 c chopped onion

1/4 c chopped green sweet pepper

Simmer together the first 4 ingredients to bring out the flavor.  add the

tabasco, sugar and chives.

Combine the beans, onions and peppers.  Pour the dressing mixture over, toss

and let marinate untill well flavored.  drain before serving, but save the

marinade.  This is a great dressing on a salad of thinly sliced zucchini,

cucumbers and lettuce.


portuguese-chickpea-salad

Date:    Thu, 12 May 94 12:32:10 CDT

From:    TAUB@vaxvmsx.babson.edu

Portuguese Chickpea Salad with Roasted Garlic

(Recipe from "365 Ways to Cook Vegetarian," HarperCollins, 1994)

1 head of garlic, papery outside husks removed

2 15-oz. cans chickpeas, drained

1 Tbsp. chopped fresh basil

2 Tbsp. balsamic vinegar

3 medium tomatoes, cut into 1/2" dice

1 tsp. ground cumin

1 tsp salt

1/2 tsp. pepper

Preheat oven to 425. Slice 1/4" off top of head of garlic. Wrap garlic

in foil.  In small baking dish, roast garlic until it turns buttery soft,

30 to 40 mins.  Let stand 10 mins. to cool.

Meanwhile, in serving bowl, mix chickpeas with basil and vinegar.

Set aside.  When garlic is cool enough to handle, squeeze out each clove into

bean mixture.  Stir well to coat beans.  Toss with diced tomatoes.  Season

with cumin, salt, and pepper.  Serve at room temperature.


rice-lentil-salad

Date:    Wed, 28 Sep 94 17:15:26 PDT

From:    Jane Colman <jane@netcom.com>

Rice and Lentil Salad

1 cup wild rice

1 cup long grain brown rice

1 cup green (French) lentils

Cook each of these, separately, in 2 cups water, until done,

45 minutes or less.

Combine with:

1 each red, yellow, green bell pepper, chopped

2 cups small cherry tomatoes

1 or 2 carrots, thinly sliced? (already, I can't remember if I added

  carrots and/or celery)

About 1/4 cup chopped fresh basil

A tablespoon or two chopped fresh mint

For the dressing, I used a prepared nonfat tomato-herb dressing

(Trader Joe's) mixed about half and half with red wine vinegar

because I generally find prepared nonfat dressings too thick and

too sweet for my taste.  I didn't measure, but I used perhaps half

a cup, maybe as much as a cup, total, just enough to moisten everything.

I let it sit in the refrigerator all day, to let the flavors mix.

I don't know how many people it served--it filled a large bowl--

but there wasn't any left over after the potluck (and while I was

glad that everyone liked it, I was sorry not to have some to take home).


rice-pepper-bean-salad

Date:    Wed, 06 Jul 94 18:16:36 CDT

From:    "Hayes Theiling Dorton, MPL Corporation" <hayes@mplvax.mpl.com>

Modified from Carol Gelles' _Wholesome Harvest_.

Wild Rice, Yellow Pepper, and Black-Eyed Pea Salad

2 c. cooked wild rice         	1/4 c. chopped fresh parsley

1 3/4 cooked or canned (drained	6 Tbs. fresh lemon juice

   and rinsed) black-eyed peas	2 Tbs. red wine vinegar

1 c. chopped yellow (or green)	2 Tbs. Dijon mustard

   bell pepper	1 large clove garlic, minced

1 c. chopped jicama	1 tsp. salt (optional)

1 c. chopped zucchini	1 tsp. dried rosemary, crumbled

12 cherry tomatoes, quartered           1/2 tsp. pepper

     In a large bowl, combine the wild rice, black-eyed peas, bell pepper,

jicama, zucchini, tomatoes, and parsley.

     In a small bowl, stir together the lemon juice, vinegar, mustard, garlic,

salt, rosemary, and pepper.  Pour over the salad and toss.


spicy-bean-salad

Date:    Thu, 12 May 94 17:19:00 EDT

From:    "Anne.Cox" <20676AC@msu.edu>

From the New McDougall Cookbook

SPICY MEXICAN BEAN SALAD

1 red onion, sliced

1/4 c water

1 T chili powder

2 c cooked green beans

1 15oz. can black beans, drained & rinsed

1 15oz. can red kidney beans, drained & rinsed

1 15oz. can white beans, drained & rinsed

1 1/2 c frozen corn kernals, thawed

2 T chopped cilantro or parsley

Chili-Cilantro Dressing (recipe following)

Place the onion in a saucepan with the water. Cook gently until the onion is

soft and separated into rings, 4 to 5 min.  Add the chili powder and stir

until well mixed.  Remove from heat.

Combine all of the ingredients in a large bowl and toss to mix well.  Cover

and chill for 1 to 2 hours to allow flavors to blend.

(I left out the chili powder-ac)

CHILI-CILANTRO DRESSING (fantastic!wonderful!use on anything!-ac)

1 4oz. can chopped green chilis

1/4 c chopped fresh cilantro

1/4 c water

1/4 c fresh lime juice

1-2 cloves garlic

2 t honey

freshly ground pepper to taste

Place all of the ingredients in a food processor or blender.  Blend until

smooth.  (one of those Braun hand blenders works really well-ac)


summer-salad

Date: Mon, 26 Jun 1995 08:56:44 -0500

From: kqf3143@is2.nyu.edu (Kathleen Fitzpatrick)

"IT'S TOO HOT TO EAT" SALAD

2 15oz cans black beans, drained and *well-rinsed*

1 15oz can whole kernel no-salt-added corn

1 medium-large tomato

1 medium bell pepper

1 small onion

1 mango

Chop the tomato, pepper, and onion fairly finely.  Coarsely chop the mango.

Mix everything together (with a couple of grinds of black pepper and a

couple of shakes of salt, if you're so inclined) and let chill for an hour.

This gets even better once it sits overnight.  My hunch is that this would

be excellent with some fresh cilantro, but of course I didn't have any.

This also makes an excellent salsa with an extra tomato and a little more

liquid of some variety.


tex-mex-caviar

Date:    Tue, 07 Mar 95 19:06:46 EST

From:    "Aliza R. Panitz" <buglady@access.digex.net>

Tex-Mex Caviar

1 10-oz package frozen black-eyed peas

1/4 cup chopped sweet red pepper

1/4 cup chopped sweet green bell pepper

1/4 cup chopped red onion

1 Tbsp chopped fresh jalapeno pepper

2 Tbsp chopped parsley

1/4 cup FF Italian dressing

Rinse and drain peas.  [Thawed, I assume]  Mix with other ingredients.


three-bean-salad

Date:    Mon, 10 May 93 16:46:07 EDT

From:    "Hayes Dorton, MPL Corp., HAYES@MTNET2.WVNET.EDU"

 <hayes@mtnet2.wvnet.edu>

2 cans cut green beans, rinsed and drained

1 can garbanzo beans, rinsed and drained

1 can kidney beans, rinsed and drained

1 med. purple onion, chopped

2 med./lg. tomatoes, chopped

2 cloves garlic, minced

1/2 Tbs. dried thyme

1 tsp. dried oregano

1 tsp. dried basil

Balsamic vinegar

Combine the beans, vegetables, and herbs in a bowl.  Pour balsamic vinegar over

whole lot, cover, and chill.  I'm not sure how much b. vinegar I use for this,

but I would guess about 2 c.  I cover the salad about 2/3 way.  You could

probably get by with less, but I like to let as much of it marinate as

possible.  This is great in warm weather and keeps awhile in the fridge.


two-bean-salad

Date:    Wed, 29 Sep 93 12:27:51 PDT

From:    J. Ari Kornfeld <ari@sibari.isl.sri.com>

Here's a simple two bean salad that is very quick if you have a

pressure cooker and remember to soak the beans overnight.

It also tastes great!

TWO BEAN SALAD

3 cups water

1-1/2 cups great northern beans

1-1/2 cups small kidney beans (chili beans)

1 or 2 large ripe tomatoes

steamed swiss chard (red)

bay leaf

soak bean overnight, drain.

put beans, water, and bay leaf in pressure cooker.

Cook for 10 minutes at high.

Quick-release steam by putting cooker under cold water

chop tomatoes and swiss chard and gently mix with beans

enjoy over rice, pasta, or by itself.

you can probably substitute spinach for the chard.


white-bean-salad

Date:    Tue, 21 Sep 93 15:08:23 CDT

From:    <U33754%UICVM@UIC.EDU>

White Beans, Hijiki, Rice, and Red Cabbage

4 cups dry white (navy) beans

1 oz hijiki sea vegetable

2 cups cooked rice

1 small red cabbage, diced small

2 tbs balsamic vinegar

tamari sauce to taste

cook beans until tender, add hijiki towards end of cooking process (so it

won't fall apart), saute diced red cabbage in vinegar and water until tender.

Mix beans, rice and red cabbage.  Add tamari sauce to taste.  Let sit a few

minutes so flavors will blend.  Looks like veg-scrapple, but tastes pretty

good.  It is good without the tamari, sort of sweet and vinegary.


baked-beans

Date:    Sun, 12 Mar 95 20:17:05 EST

From:    "Aliza R. Panitz" <buglady@access.digex.net>

Old Fashioned Baked Beans

[recipe]	[what I made]

1 lb. great northern or small 	2 lbs mixed beans - Great Northerns,

white beans	Romans, and random mix.

1 tsp salt	(omitted)

1 tsp dry mustard	2 tsp dry mustard

1/2 tsp fresh ground black pepper	1/2 tsp black pepper from a bottle

dash of hot sauce	1 heaping tsp hot chili condiment

1/2 cup chopped onion	1 1/2 cup coarse chopped onion

1/4 cup molasses or honey	1/2 cup (scant) honey

1/4 cup brown sugar	8 tsp white sugar

1/4 cup cider vinegar	1/2 cup white vinegar

Presoak beans.  Drain.  Combine dry ingredients and mix with beans; stir

in other ingredients.  Pour into 1 1/2 qt. or 2 qt. baking dish or bean

pot.  [Obviously, if you double the recipe like I did, you'll need a

bigger pot :-]  Pour in boiling water to cover.  Cover.  Bake at 300 degrees

for 6 hours; add a bit of boiling water if needed.  (Crock-pot method: cook

on low 8-10 hours.)

Comments:  I just dumped everything on top of the beans and stirred them;

then covered them with hot tap water.  They took a lot longer than 10

hours to cook, but that might have been due to too-low heat on the crockpot.

(Also, reportedly vinegar and other acid substances need to be added at the

end of cooking else they'll make the beans tough.)

These beans were *really* good.  The caramelized onions were even better.

I've enjoyed the beans plain, with barbecue sauce, and with spinach and

corn added.

Irrelevant comment:  This is the closest I've followed a recipe (except

for baking) in years.  I hope y'all are suitably impressed ;-)


baked-beans-2

Date: Fri, 07 Jul 1995 10:08:18 -0600

From: "CYNTHIA F. MAY" <cynthia@email.lommen.com>

NO FAT "baked" Beans (in crockpot)

1 pkg. northern white beans

1 small onion - diced

2 cloves garlic - minced

1/2 c. molasses

1/3 c. ketchup

1/4 c. firmly packed brown sugar

3-4 T maple syrup

1-2 T dry mustard

1/4 c. vegetarian worchestershire sauce

1 t. paprika

1/2 t. ground cloves

2 t. liquid smoke

1/8 t. ground red pepper

4 c. water (or so)

Soak beans overnight in large bowl of cold water.  Discard water in

the morning and drain.

Put beans in crockpot and cover with water (should be about 1/2"

above the beans.)  Add remaining ingredients.  (No need to saute'

onion and garlic first.)  Stir well.  Put crockpot on high for

approx. 2 hours and turn to medium heat overnight.  You will have a

wonderful batch of "breakfast" beans in the morning!

There is no salt in this recipe and you may want to add some to

taste.  Also, spicier beans can be attained by increasing mustard and

pepper ratios.

Enjoy!  I am eating some now and they are GREAT!!


barbeque-lentils

Date:    Sun, 19 Jun 94 23:12:17 PDT

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                          Bar-B-Q'd Lentils  <T>

Recipe By     : USA Dry Pea & Lentil Council

Serving Size  : 8    Preparation Time :0:00

Categories    : Fatfree                          Main Dishes

                Side Dish

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   2 1/3  C             Lentils -- rinsed

   5      C             Water

     1/2  C             Molasses

   2      Tbsp          Brown Sugar

   1      Tbsp          Vinegar

     1/2  C             Ketchup

   1      Tsp           Dry Mustard

   1      Tsp           Worcestershire Sauce -- or vegetarian kind

  16      oz            Tomato Sauce

   2      tbsp          Minced Onions

     1/4  tsp           Liquid Barbecue Smoke(R) -- optional

Add lentils to water, bring to a boil and simmer for 30 min or until

tender but whole.  Add remaining ingredients to the cooked lentils and

bake at 350 deg F for 45 min.

This is EXCELLENT!

Typed and tested for you by Reggie Dwork  reggie@netcom.com


basil-beans

Date:    Fri, 28 Oct 94 17:09:09 PDT

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                           Basil Buttered Beans

Recipe By     : Taste of Home, June/July 1994, pg16

Serving Size  : 2    Preparation Time :0:00

Categories    : Beans                            Vegetables

                Fatfree

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   2      C             Green Beans -- fresh, cut into 2"

                         -- pieces

   2      Tbsp          Chopped Onion

   2      Tbsp          Chopped Celery

     1/4  C             Water

   1      Tsp           Butter Buds

   1 1/2  Tsp           Fresh Basil -- minced, or 1/2 t dry

     1/4  Tsp           Salt

     1/8  tsp           Pepper

REVISED: the original recipe called for 2 T butter or margarine melted

In a saucepan, combine beans, onion, celery and water.  Cover and cook

for 5 min or until beans are tender.  Drain.  Add the butter buds,

basil, salt and pepper; stir to coat.  Serve immediately.

Yield:  2 servings

                   - - - - - - - - - - - - - - - - - -

NOTES : Formatted into MasterCook II by Reggie Dwork  reggie@netcom.com

       Cal  42.6

       Fat  0.2 g

       Carbs  9.1 g

       Dietary Fiber  4.1 g

       Protein  2.2 g

       Sodium  323 mg

       CFF  3.5%


basil-blackeyed-peas

Date:    Tue, 13 Jul 93 09:27:36 EDT

From:    "Hayes Dorton, MPL Corp., HAYES@MTNET2.WVNET.EDU"

 <hayes@mtnet2.wvnet.edu>

This is a modification of a recipe that originally

ran in Prevention magazine.  I hope you like it as well as I did.

Black-Eyed Peas and Carrots with Basil Dressing

(The original recipe called for Tarragon, but I don't like Tarragon, and so I

used Basil.  However, if you like Tarragon, that is the herb originally called

for :-). )

1 1/3 cups dried black-eyed peas, soaked overnight

1 bay leaf

1 thick slice onion

1 sprig fresh basil

1 clove garlic, lightly crushed

1/4 c. + 1 1/2 Tbs. white-wine vinegar

3 1/2 Tbs. lemon juice

2 Tbs. minced fresh basil (or more, if you like basil)

1 Tbs. snipped chives

1/4 tsp. ground black pepper

2 cups diced carrots

1/2 cup diced green peppers

1/2 cup diced red onion

1.  Drain the black-eyed peas and transfer them to a 3-quart saucepan.  Add the

bay leaf, onion slice, basil sprig, and garlic.  Add about 8 cups of cold

water.  Bring to a boil.  Simmer uncovered over medium heat, stirring

occasionally, for about 1 hour or until the peas are tender.

2.  In a large bowl, whisk together the vinegar, lemon juice, minced fresh

basil, chives, and black pepper.  Set aside.

3.  While the peas are cooking, blanch the carrots in boiling water for 3

minutes, or until crisp.  Drain and add to the bowl with the dressing.  Stir

well and set aside.

4.  When the peas are tender, drain and discard the bay leaf, onion, basil, and

garlic.

5.  Combine peas and carrots and stir lightly to blend.  Add the green peppers

and red onion.  Toss well.  Serve chilled or at room temperature.

Serves 6.


bbq-beans

Date:    10 May 93 01:47:08 EDT

From:    KEVWIL@delphi.com

---------- Recipe via Meal-Master (tm) v7.04

      Title: BBQ Beans

 Categories: Mcdougall, Main dish, Vegetarian

   Servings:  6

      1 lg Onion, chopped

      1 lg Pepper, chopped

           Garlic clove, crushed

  1 1/2 ts Dry mustard

  1 1/2 ts Chili powder

    1/2 ts Cumin

    1/2 ts Tumeric

      1 c  Tomato sauce

  1 1/2 tb Molasses

    1/2 ts Apple cider vinegar

      1 ds Tabasco sauce

      4 c  Beans, cooked

  Saute onion, pepper and garlic in 1/4 c water for 5 minutes. Add mustard,

  chili, cumin, tumeric and stir well to mix. Add remaining ingredients and

  mix well. Cook over low heat until heated through, about 15 minutes.

  HELPFUL HINT: This is great on a bun like sloppy-joe mix, with ketchup and

  mustard. Good take-along for picnics. Use either hot or cold. Also good

  over whole grains or as a sandwich spread. FROM The Mcdougall Plan


bean-bake

Date:    Thu, 07 Apr 94 08:09:23 GMT

From:    nanette.blanchard@springsboard.org (NANETTE BLANCHARD)

from Victoria Moran's Get the Fat Out.

              EASY BEAN BAKE

1 can (16 oz) each: butter beans, great northern beans, garbanzos,

black beans, pinto beans, and kidney beans

2 cups tomato sauce

1 onion, chopped and water-sauteed

2 Tbsp prepared mustard

1 Tbsp barbecue sauce

1 tsp dry mustard

1/4 to 1/2 cup brown sugar or to taste

Preheat oven to 350 degrees. Drain beans and pour them into a

very large mixing bowl. Mix other ingredients and carefully

stir this sauce into the beans. Pour into a large, oblong

baking dish and bake for 1 hour. Serve hot or cold. (This

recipe works with just one kind of beans, of course, or

whatever variety you have in the pantry.)


bean-delight

Date:    Fri, 10 Jun 94 10:17:04 CDT

From:    Gary D Gott <gott@plains.NoDak.edu>

Pinto Bean Delight.

The first evening I made a pot of plain pinto beans and served that with

fresh bread.  The next evening I took the remains of the beans put them

in a pot and added

2 onions sauted in a little stock

1 green pepper sauted in the same stock

  Added those to the beans and then added

2 cans tomato sauce..unsalted

1 can frozen corn

  Spices

1 T. cumin

2 T. chili powder

I made a very large quanity of beans originally....Maybe 3 pounds.  I had

about 2 quarts of beans in liquid left when I started the variation.


bean-dish

Date:    Fri, 07 Apr 95 13:09:00 EDT

From:    fms@senie.com (Faith Senie)

And now, so I'm not totally off the subject of FF food: my own

Brain-Free Dinner (for those nights when I bring home no brain... :-)

1 bag frozen onion chunkies

1 bag frozen bell pepper strips (or chunkies, I can get either)

2 cans small red beans

2 cans black beans

1/2 Tbsp. cumin

1/2 teaspoon ground chipotle peppers (optional)

1/4 teaspoon cayenne (less if you're not into fire...)

OPen the bag of onion into a non-stick pot.  Heat until translucent.

Add the pepper strips, heat until thawed.  Drain and rinse all the

beans, add them in.  Add about a cup of water, just so there are

some juices.  Heat until hot.  Once hot, add the cumin, chipotle and

cayenne (adjust the seasonings for your own tastebuds).  Serve

over brown rice.

Voila!  No chopping, nothing fancy, only one pot to wash (unless you

count the rice pot, in which case it's 2).  This served three of us,

plus supplied 3 leftover containers for future lunches.  Guess what's for

lunch today? :-)

Oh, I should probably mention that the bean cans are 15oz. cans.  Dunno

how big the onion and pepper bags were...


bean-loaf

Date:    09 May 93 16:32:39 CDT

From:    BARRONTO@ctrvax.Vanderbilt.Edu

Tom's Bean Loaf (I made it up as I went along)

6 oz canned kidney beans

1 cup cooked brown rice

finely chopped vegetables

garlic (lots)

3 tbsp Country-style dijon mustard (I used Grey Poupon -- don't know if

   other brands exist)

2 tbsp molasses

Mash the beans into paste and add the mustard and molasses.  Mix well.

You can chop up whatever vegetables you like -- I used onion, yellow,

red and green peppers, and celery.  Once I'd chopped the vegetables, I

think I had about a cup of them.  Chop up the garlic.  I used about

half a head.  Also note that the measurements on the mustard and

molasses are approximate.  I judged the amounts of them I wanted by

the consistency of the paste rather than actually measuring them.  I

am sure about the bean and rice measurements, though.  Finally, I put

all the ingredients together and mixed them, sprayed a loaf pan with

non-stick spray, and put the whole thing in the oven at F 350.  I

baked the thing for 45 minutes and it was still a bit juicier than I

wanted.  You might want to try baking it for an hour.  I poured some

mushroom gravy from a can over it and it was both tasty and hearty.


beans-bourgignon

Date:    Thu, 09 Dec 93 09:20:57 EST

From:    Michele Faison <mfaison@vdoe386.vak12ed.edu>

I saw this recipe in a column by Laurel Flinders (Laurel's

Kitchen) which formerly ran in the WASHINGTON POST.  I think

this appeared about 9 years ago in response to a question

about how to enjoy a red wine which a reader had been given.

It has remained one of my favorite dishes through the years.

From the beginning, we adaped it to remove all added f*t.

Beans Bourgignon

1 large onion, chopped

1 large carrot, cut in half rounds

1 large potato, cubed

3 tbsp tomato paste

1 tsp dried thyme (use at least 1 tbsp if fresh)

2 bay leaves

1 1/2 c hearty red wine (more if using to saute)

  (don't skimp on quality here...I have, and it makes a

   big difference...don't use anything you wouldn't drink)

4 cups cooked pinto beans

2 cloves of garlic, pressed

1/2 lb. mushrooms, sliced

2 + cups of water or hearty veggie broth (we flavor with dried

    veggie broth and in the days prior to McD, with bovril or

    another m**t broth)

salt and pepper to taste

Water-, veggie broth- or wine-saute the onions until translucent.

Add potatoes and carrots.  Saute (soften) briefly before adding

water or broth, tomato paste, thyme and bay leaves.

Bring to a boil.  Simmer until potato and carrot are cooked,

about 20 minutes, adding extra liquid as needed to keep

the vegs covered.  Toward the end of cooking, add wine, beans,

garlic and salt to taste.  Bring to a boil again and simmer 5

minutes.

Saute mushrooms and in your choice of liq, combine with bean

mixture and serve.

Great with crusty wheat bread and a salad.  We also like this

over brown rice, and I have enjoyed it as a baked potato

topping..  BTW, it is better the second (and subsequent) day.


beans-cubano

Date:    Fri, 15 Apr 94 10:21:18 CDT

From:    TAUB@vaxvmsx.babson.edu

BEANS CUBANO

1 large green pepper, coarsely chopped

1 tsp minced garlic

2 cans (16 oz) undrained black beans

1 jar (4 oz) sliced pimientos

3 T red wine vinegar

1/2 tsp oregano

   Saute pepper and garlic in liquid of your choice 3-5 mins, until'

tender-crisp.  Stir in remaining ingredients, bring to boil, simmer 5-7

mins., till tender.  Serve with rice.

(Adapted from Woman's Day, 4/26/94)


beans-greens

Date:    Tue, 04 Oct 94 19:23:47 EDT

From:    Libby <eac9m@poe.acc.virginia.edu>

beans'n'greens

1 bunch (app. 20 med. leaves) collards

1 cup FRESH butterbeans (limas or blackeyed peas would work too)

1 small onion, chopped

1 or 2 fresh hot peppers, seeded and chopped

1/2 c white wine

2 bayleaves

put the wine in the pressure cooker and add the rinsed beans, the

bayleaves, and enough water to cover.  put the heat on medium to

medium high, and do not cover (yet). let the beans simmer as you

prepare the greens: rinse each leaf, devein, stack flat on top of

one another, roll them up tightly, and slice across the roll to

shred them nicely. add the onions to the beans and cook until

just translucent. add the greens and the hot peppers and mix

well. put the lid onto the pressure cooker and bring up to

pressure.  cook at pressure for about 3 minutes.  cool the cooker

under cool water.  serve the beans and greens with your favorite

vinegar (like apple cider, balsamic, or rice).


beans-kale

Date:    Wed, 26 Oct 94 16:32:58 EDT

From:    ae877@freenet.buffalo.edu (Beth Bradley)

Try this recipe from Moosewood Restaurant Cooks at Home.

4 cups cooked white beans

lemon juice to taste

salt, pepper, red pepper flakes to taste.

1 pound kale

4 garlic cloves

1 onion

Mix beans, lemon juice, salt and peppers together.

Heat gently and mash slightly.

Chop onions and garlic.  Saute until garlic golden.

Slice the greens into shreds and add to garlic onion mix.

Saute until greens wilted.

Suggested serving mound beans on topof greens.


beans-potatoes

Date:    Thu, 16 Jun 94 13:09:54 MDT

From:    Sharon.E.Badian@att.com

This is adapted from *The Africa News Cookbook.* It goes MUCH faster

if you have a pressure cooker. That's what I used and you can go from

dried beans to dinner table in about an hour.

Beans and Potatoes (serves 8 easily)

2 cups dried pinto beans

3 large potatoes, peeled and chopped

2 stalks celery, chopped

salt to taste

large sweet onion, sliced

Cook beans until tender. That's about 20 minutes in the pressure

cooker (what a marvel of technology!). Obviously, a lot longer if

you don't have one. You could use canned beans too, if you wanted

to be quick about it.

Add potatoes and celery and cook until potatoes are tender. In the

pressure cooker that takes anywhere from 2-8 minutes, depending

how finely you chop the potatoes. I cut mine into large cubes and

it took about 4 minutes (but I live at 5500, so adjust accordingly).

Salt to taste.

Saute onion until browned. Mix in with beans and potatoes.

If you like it hot, a shot or two of hot sauce would be good.


beans-rice

Date:    Thu, 03 Feb 94 08:06:37 EST

From:    "P. Brad Smith" <pbsmith@nickel.ucs.indiana.edu>

Mexican Beans and Rice

 .

2 C Cooked black beans

1 10oz pkg frozen whole kernel corn

1 C raw white rice (can use brown, but should parboil a little)

1 jar (16oz) thick and chunky mild salsa

1.5 C V8 (or you can blend together 3/4 C canned diced tomatos with green

                        chiles and 3/4 C water)

1/4 tsp oregano

1/4 tsp cumin

 .

Heat oven to 375' Combine all ingredients, stir to mix and bake

for 1.25 hours, or until rice is tender, and casserole has

started to thicken. Serve with tortillas, fat free sour cream

and/or FF cheddar cheese. Enough for four servings.


beans-rice-2

Date:    Tue, 22 Mar 94 07:48:55 GMT

From:    nanette.blanchard@springsboard.org (NANETTE BLANCHARD)

    Here is a nice fatfree recipe from the current issue of

Sunset. I may try to adapt this one for the pressure cooker.

         SURPRISING BEANS AND RICE

2 cups dried pinto beans

3 large cloves garlic, minced or pressed

1 tsp dried Italian herb seasoning mix (or 1/2 tsp EACH dried

    basil leaves, dried oregano leaves, and dried thyme leaves)

1 tsp crushed dried hot red chilies

1 large (1/2 lb) onion, chopped

1/3 to 1/2 cup apricot jam

3 cups hot cooked rice

Thinly sliced green onions, including tops

Salt

    Sort beans for debris. Rinse beans and put in a 4- to 5-

quart pan; cover with water. Bring to a boil on high heat.

Remove from heat, cover,and let stand 1 hour or up to 1 day;

drain. To beans, add 2 cups water, garlic, Italian seasoning,

chilies, and chopped onion.

    Bring to a boil over high heat; cover and simmer until beans

are tender to bite, about 1 1/2 hours. Stir occasionally. After

1 hour, mix jam into beans.

    If cooked beans are soupier than you like, boil uncovered,

stirring often, until they reach the consistency you want. Pour

beans onto 1 side of a rimmed platter; mound rice opposite and

sprinkle both with sliced green onions. Add salt to taste. Makes 5

or 6 servings.

    Per serving: 418 cal (2.4% from fat), 17 g protein, 1.1g fat,

(0.2g sat fat), 86 g carbo, 15 mg sodium, 0 mg chol.


beans-rice-cabbage

Date:    Sun, 12 Sep 93 13:10:07 CDT

From:    <U33754%UICVM@UIC.EDU>

White Beans, Rice and Red Cabbage (or _What to Do With Red Cabbage_)

2 cans White or Navy Beans, (mash half and keep half whole)

2 cups cooked brown basmati rice

3 slices of a tender red cabbage, diced and sauted in balsamic vinegar

  or saute cabbage in apple juice, and add lemon juice

1/2 cup diced figs (4 fresh figs), or favorite fruit (ie. apple, cranberry)

1/2 large vidalia onion, diced and sauted

2 tsp powdered cinnamon

Heat white beans, mash half or 2/3 of them.  Mix in rice and remaining whole

beans.  Add red cabbage, figs and onion (dice red cabbage and onion in food

processor if not fully diced yet).  Spice with cinnamon.  Serves 4.


beans-rice-squash

Date:    Sun, 12 Sep 93 13:10:07 CDT

From:    <U33754%UICVM@UIC.EDU>

---

Kidney Beans, Rice and Acorn Squash (or _What to Do With Acorn Squash_)

1 can Kidney beans

2 cups brown basmati rice, cooked

1/2 medium vidalia (yellow) onion, diced and sauted (carmelized)

3 tbs diced sundried tomato (gives a tangy bite to an otherwise sweet dish)

1 tbs dried basil

1/4 tsp red/cayenne pepper

1 tbs cardamom

1 tsp cumin (I didn't try this)

3 slices acorn squash, cooked and diced small (1 cup or more)

Heat up kidney beans then mash beans with their liquid.  Mix spices and

tomato with sauted onion, heat 2 minutes.  Mix rice with mashed beans, add

onion/tomato mix, simmer 2 minutes, add acorn squash.  Serves 2.

This has a pretty robust look to it, tastes sweet, spicey and a bit sour due

to the tomato.  Capers may be added (1 tbs/cup) for a green juicy note.  The

tomato may be wrong for this dish since the contrast is great, YMMV.


beans-spinach

Date:    Sat, 23 Apr 94 17:27:59 EDT

From:    muriel kranowski <DOC@VTVM1.CC.VT.EDU>

        WHITE BEANS WITH BREAD CRUMBS AND SPINACH

   1 lb small white beans

   1 cup soft home-made bread crumbs (see below)

   lots of garlic - I used 4 big cloves

   1 box frozen spinach

   salt, pepper, and herbs (see below)

(The night before, I put the frozen spinach in the fridge to thaw.)

Soak and cook the beans in your standard manner, adding a bay leaf

to flavor them as they cook.  This batch took about 1-3/4 hours to

get real tender after a 2-hour soaking following a 2-minute boiling.

When they're done, mostly drain them -- the recipe said

to leave them almost covered with their cooking liquid, which I

thought was too wet.  Your call.  I saved the cooking liquid when I

drained it so I could add some of it back after adding everything else

if it seemed dry, which indeed it did.

I made the bread crumbs by tearing up two thick slices of (previously

unsliced) white bread -- next time I will try whole wheat -- and

whirling them in the Cuisinart.  After a few whirls, I added in the

cloves of garlic and pulsed them until the bread was in crumbs.

(What a wonderful aroma from the combined bread and garlic!)

I put the crumb/garlic mix in a bowl.

I put the spinach in a pan (my new Circulon wok, I love it!  thanks

to y'all who mentioned it and inspired me to buy it!!) and heated it

up uncovered for a couple of minutes -- didn't try to get it "cooked",

just "hot".  I added salt (about 3/4 tsp), white pepper, oregano and

thyme, mixed it up, then pureed it in the Cuisinart -- this was the

olive-oil substitution so I made it as flavorful as possible.

Finally, I added the crumbs and 1/3 cup of the spinach puree to

the beans (in a large bowl), mixed well, added back some of the

reserved bean-cooking liquid, and tried not to "taste" too much

of it -- it was really tasty.  I refrigerated it overnight.

Before serving it I warmed it up gently -- you could serve it cold

but I think warming it brings out more of the flavors.  It was

well received and I will do it again.  It also looked real nice

with the white beans and the green spinach.  And since it was (as

usual) the only fatfree item at the lunch, I was glad there was

lots of it!


beans-tomatoes-potatoes

Date:    28 Jul 93 15:07:06 +0800

From:    "Lynn Warble" <Lynn_Warble@mailhost.hort.purdue.edu>

Black Beans and Garden Tomatoes on Potatoes

1.  Cook up black beans (proportions are whatever you like)

(The more you rinse , the less undigestible sugars are left and I believe

hot rinsing is best for this)

2.  Go out to your garden and pick 10 or so ripe tomatoes and some cilantro and

a couple hot peppers.  For those of you without a great garden, go to the

corner farmers market and buy some.

3.  Buy 12 or so ears of fresh corn at the same farmers market

4.  Look in your cupboard and find some balsamic vinegar and cumin

5.  Clean several potatoes

Cook the corn (I let it steam for not even 1 minute- don't overcook!)

and strip off the cob, chop the tomatoes (big hunks) and peppers

(teeny bits), chop up the cilantro (I use alot),throw the beans into a

big bowl, add the rest of the goodies.  Add cumin if you wish and more

red pepper and toss in as much vinegar as you like.

Bake some potatoes and put heaping spoonfuls of this good fresh stuff

onto your potato.  I also add non-fat yogurt to mine.  This is

delectable.  Try it.  And if you don't have that much time, used

canned beans and corn.  It is still good but not quite AS good.


black-bean-cakes

Date: Tue, 15 Aug 1995 13:43:36 -0700

From: jayne@ejv.com (Jayne Spielman)

   Here's a very nice black bean cake recipe [reposted with permission

   from the poster] from rec.food.cooking. It required only slight

   modification to be fatfree (the onion/pepper saute step.)

   The recipe looks verbose because I commented a lot. It really

   doesn't involve too much work at all and most of the time is

   bean soaking [overnight] or cooking [1 hour]. The part where you

   cook the cakes takes minutes.

   They aren't quite burgers. Basically they come out like a patty or

   cake with the texture of mashed potatoes but surprisingly delicate

   in flavor. No heavy "I'm eating beans" feeling.

   I suspect that shortcuts like using canned beans can be taken but

   these came out suprisingly light and I attribute some of that to

   the fact that I started out with the dried beans. I don't think I'd

   try this by starting out with a can of refried beans but that might

   turn out to be the ultimate shortcut.

From: savvy10@ix.netcom.com (savvy10 )

Newsgroups: rec.food.cooking

The recipe is from the April 1994 issue of Bon Appetit.

Black Bean Cakes

1/2  lb.  dried black beans, rinsed (I used 1 cup)

  water for soaking and cooking beans

1/3  c     veg broth or liquid for saute

1/2        onion, chopped

2          garlic cloves, chopped

1/2        green bell pepper, chopped

1/2 or 1   jalapeno chili, chopped

1    Tbsp  honey

1    Tbsp  cider vinegar

1    tsp   chili powder

1    tsp   ground cumin

possible toppings drained ff yogurt, chopped cilantro, salsa, etc.

Cover beans with water and soak overnight in heavy pot. Drain.

Add enough fresh water to pot to cover beans by 4 inches. Boil

until just tender, about 1 hour.

Heat broth or water in heavy skillet over med. heat. Add

onion, 	bell pepper, garlic and  jalapeno. Saute till tender,

about 6 minutes. Add onion mixture to beans.

Stir in honey, vinegar, chili powder and cumin. Simmer over

low heat till beans are very tender and liquid is absorbed,

stirring occasionally about 45 minutes. The more liquid that

gets absorbed, the better off you will be when the mixture has

to be cooked until it dries out. Don't cook out all the liquid

though. (Can be made 2 days ahead. Cover and chill)

Puree beans. Season with salt and pepper. Transfer to

non-stick skillet. Stir over med. heat until very thick and

dry, kind of mashed potato consistency. Here's where my recipe

differed from the posted one. It said that it would take 4

minutes, it took me over 30 minutes but that may have been

since I didn't cook out all the liquid.

Cool.

Form bean puree into six 2-inch diameter cakes. Spray nonstick

pan with PAM-like substance. Heat over med. heat. Cook cakes

till brown, about 4 minutes per side. Be careful turning them

over, they don't become solid when they cook.

I served these with drained FF yogurt, some chopped cilantro

and salsa [and corn on the cob!!]

Works well in that people can choose their own condiments to

adjust the spiciness of this dish.


black-beans

Date:    Thu, 14 Apr 94 20:34:35 EDT

From:    dhs6@po.CWRU.Edu (Daniel H. Steinberg)

Adapted from a recipe from a "Fast and Healthy" article by Maureen

Fischer

2 15 oz cans black beans, 1/2 cup water

1/4 cup finely chopped onion, 2 garlic cloves minced

1/4 teaspoon ground red pepper (we used more pepper)

1/8 teaspoon of cumin, 1/4 cup nonfat plain yogurt,

1/4 cup chopped tomato.

In food processor combine 1 can undrained beans and water...blend at

high speed til smooth.

Spray medium nonstick saucepan with Pam and add onion and garlic...

when they are crisp tender add pureed bean mixture remaining can of drained

beans, red pepper and cumin. When it boils serve it topped with yogurt and

tomato.


black-beans-2

Date: Thu, 28 Sep 1995 08:56:01 -1000 (HST)

From: Neal Pinckney <neal@pixi.com>

Here's a recipe from the NIF kitchen:

Black Beans (topping)

2 C black beans, uncooked

1 T cumin

1/2 C onion, chopped

1 T chili powder

5 cloves gralic, minced

1/4 t Braggs liquid aminos

1/2 C maple syrup

1/2 strip kombu (optional)

1/4 t cayenne pepper

2 qts. water

(no cooking directions given, I assume cook until beans are tender)

Serve over polenta.


black-beans-rice

Date:    Sat, 19 Mar 94 06:37:22 EST

From:    latebloom@aol.com

This is based on a recipe in last weekend's Philadelphia Inquirer.

Black Beans with Yellow Rice

1 1/2 c. chopped onions

1 c. diced green or red pepper

1 c. diced carrot

1 tbl. chopped garlic

2 tsp. ground cumin

1 can tomatoes (I used stewed tomatoes)

1 can (19 oz) black beans or equivalent amount cooked from scratch

1/c c. water

1 tbl seeded and minced Jalapeno pepper, or to taste (note: I buy a little

jar of Jalapeno all ready to go and love adding it to a lot of dishes)

Salt to taste

For the rice:

3/4 tsp ground tumeric

1/4 tsp ground cumin

2 3/4 c. water

1 1/2 c. rice (basmati is good)

Salt to taste

Saute veggies in a little water until they are golden, about 10 minutes. Add

remaining ingredients and cook for 30 minutes or longer.

Combine spices in a skillet and heat over low heat until fragrant, about 30

seconds. Add water, rice,and salt. Bring to boil, and cook until rice is done

(15 minutes for white, about 40 minutes for brown). Serve beans over rice,

with some chopped cilantro and yogurt optional.


black-beans-rice-2

Date:    Tue, 05 Jul 94 12:51:19 PDT

From:    Michele <KAMSW@asuvm.inre.asu.edu>

RICE WITH BLACK BEANS

---------------------

   1 medium onion, chopped

   2 cloves garlic

   1 can (14.5 oz.) stewed tomatoes

   1 can (15 oz.) black beans, rinsed and drained

   2/3 cup water

   1/2 tsp. oregano

   1 1/2 cups Minute Brown Rice

Saute onions and garlic in a small amount of liquid (the original recipe

called for oil, but I just used a little water) until tender.  Stir in

tomatoes, beans, water, and oregano.  Bring to a boil.  Stir in rice.

Return to boil.  Reduce heat, cover, and simmer for 5 minutes.  Remove

from heat.  Let stand 5 mintes.


blackbeans-saifun

Date:    Mon, 16 Aug 93 21:49:07 CDT

From:    <U33754@UICVM.UIC.EDU>

This along the lines of quick and easy, and good and just a bit spicey.

BLACK BEANS AND SAIFUN

2 "nests" saifun noodles (these are the superthin "cellophane" noodles)

(boil, < 5 minutes)

1 can black beans (Hain is good, or 12 oz. of your own with cooking juices)

1 tbs. tamari

1 tbs. balsamic vinegar

1 tbs. sucanat (type of sugar)

1 tsp. hot mustard powder

1 tsp. ginger curry (i have a pre-made powder, but a mix of the two will do)

(heat up can of beans, blend other ingredients, add to beans)

Serve 50/50 proportion of cooked saifun and black bean mixture.  Serves two.


blackeye-peas-rice

Date:    Fri, 07 Oct 94 11:56:31 EDT

From:    Lauren Bednarcyk <saslab@unx.sas.com>

Black-Eye Peas and Rice (T)

-----------------------

1 onion

water/broth for saute

1 15oz can peeled tomatoes, drained

  or equivalent amount of fresh tomatoes (~1.5 cups)

1 15oz can Black Eye Peas, drained

2 cups cooked white rice

  (I used a mixture of white/brown basmati)

Salt, pepper, garlic powder for seasoning

Chop the onion and saute it in a good size frying pan

with the broth.  If you are using fresh tomatoes, add

them and cook until they are soft.  Stir in the remaining

ingredients and heat through.

Makes about 3-4 servings, as a main course casserole

NOTES:

   Don't drain the tomatoes and black-eyes completely.  You need

   a little "juice" to make it a nice mushy (comforting) casserole.

   I really liked it with a generous amount of pepper.

   This recipe was from a TV program here in Raleigh NC called

   "Southern Sportsman".  I just took out the oil and bacon.


blackeyed-peas-spinach

Date:    Thu, 29 Jul 93 10:19:19 CDT

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

BLACKEYED PEAS AND SPINACH

2 c. blackeyed peas, cooked in the pressure cooker (10-15 min)

chopped fresh spinach

chopped tomatoes (from a can :( )  fresh work better.

1 large onion + 2 cloves garlic, pureed

curry powder

Saute the onion/garlic goop (I cheated and used a little spray o' Pam because

I have no nonstick pans--eeep!) or just cook it until it's transparent, then

add tomato pieces and 'saute' some more, mashing up the tomatoes as you go.

Then add some curry powder (Bolst's extra hot!).  You should have a curry

paste at this point.  Cook the spinach in this until it's wilted, then add

the beans and a cup(?) of bean water and cook on low heat until the stuff is

somewhat dry.  I'd have liked to eat it with brown rice, but I'm moving and

I'd packed up my brown rice already...silly me.  A little lemon juice on

top, a little nonfat yogurt if you do that kind of thing.


blackeyed-peas-spinach-2

Date: Wed, 30 Aug 1995 08:39:03 -0700

From: willyams@ix.netcom.com (Bob Williams)

Adapted from "The Moosewood Restaurant Cooks at Home," from Simon and Schuster.

                Black-eyed Peas with Spinach

1 medium onion, chopped

vegetable broth for sauteeing

10 oz. fresh spinach, rinsed, stemmed and coarsely chopped (I think frozen

would be fine)

3 cups drained black-eyed peas (two 16-oz. cans)

ground black pepper to taste

pinch of cayenne or crushed red pepper flakes (optional)

        In a large skillet, saute the onions in the broth for a few minutes,

until soft.  Add the spinach to the skillet.  Stir for a minute or two until

it wilts.  Add the black-eyed peas, black pepper, and cayenne if desired.

Bring to a simmer on medium heat.

        Serve right away, or cover and keep warm on low heat.


booze-beans-dumplings

Date:    Mon, 27 Dec 93 15:37:01 CST

From:    ekatman@midway.uchicago.edu (Eileen 'Lee' Katman)

Booze beans and dumplings

this is one of those "It tastes better the next day" meals

Booze beans

saute one big chopped onion in red wine until soft

dump 1 cup rough chopped mushrooms in (more if you like)

saute until liquid begins to evaporate

put in

 2 cloves minced garlic

 1 bay leaf

 4-6 peppercorns (or lots of fresh ground pepper)

 pinch thyme

 salt to taste

put in 3 cans of your favorite beans (I used pintos), drained and rinsed (or

   maybe 6 cups cooked beans)

put in enough wine to make it soupy (for every 3 wine put in 1 water)

  (you might want to put in 1 tsp flour mixed in water to get a denser broth)

simmer for a long time

let sit overnight

2nd night bring to a boil, put in 1-2 cups frozen peas and top with dumplings

Dumplings

1 cup flour (try 1/2 wheat, 1/2 white)

1/4 cup egg replacer 1/4 cup milk

  (or put 1 egg white in cup and fill with milk to 1/2 cup level)

2 tsp baking powder

1/2 tsp salt

lots of pepper

shake of rosemary

mix thoroughly. Drop by spoonsful on to low boiling pot. Cover and let

simmer for 10 mins (don't turn down heat!)

Both recipes adapted from the Joy of Cooking (Boeuf Borgonionne (sp) and

Dumplings are 2 separate recipes)

This was great as a lunch (you could do everything in one night and just

have for lunches). My husband thought it would be better over noodles than

with dumplings.


boston-baked-beans

Date:          Mon, 21 Aug 1995 08:50:17 +0000

From: "Ann Miner" <annminer@pgh.nauticom.net>

                    *  Exported from  MasterCook II  *

                        Baked Beans, Boston Style

Recipe By     : Eat More, Weigh Less

Serving Size  : 6    Preparation Time :0:00

Categories    : Beans                            Low-Fat

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   2 1/2  cups          dried navy or kidney beans -- soaked 5 hours

     1/3  cup           molasses

     1/4  cup           brown sugar

   1      tablespoon    dry mustard

     1/4  teaspoon      cayenne

   1      teaspoon      Bakon yeast

                        (available at health food stores)

   2      teaspoons     tamari

   2      medium        onions -- chop in large pieces

   2                    bay leaves

   3      cloves        garlic -- minced

   1      teaspoon      salt

                        Freshly cracked pepper

Preheat the oven to 300 degrees. Drain the beans, cover with fresh

water, and bring to a boil for 5 minutes, then drain again.  Whisk

together the molasses, sugar, mustard, cayenne, Bakon yeast, and

tamari in a bowl, then mix with the beans and add the onions, bay

leaves, garlic, salt, and pepper. Place in a bean pot or 2-quart

baking dish and add water to cover the beans.  Cover and bake until

the beans are very soft, 7 to 8 hours.  Check periodically and add

more water, if needed, to keep the beans from drying out.  Remove

the cover during the last half hour of cooking so a crust can form.

401 calories, 1.7 gram fat per 1 cup serving.

                   - - - - - - - - - - - - - - - - - -

Serving Ideas : Serve with corn bread and a salad.

NOTES : Bakon yeast contributes the smoky flavor instead of using

salt pork.  A crockpot would work fine with this recipe.


broco-beans

Date:    Mon, 07 Mar 94 12:25:47 GMT

From:    Michael Traub <traub@btcs.bt.co.uk>

Broco beans

-----------

1 large	onion

3 cloves	garlic

3/4 lb	mushrooms (I used a mix of oyster and normal)

1 teaspoon	vecon (vegetable stock)

1/2 tsp	salt

1 tsp	black pepper

1 teaspoon	sage

2 medium	leeks

1/4 cup	soya milk or tofu

1 lb	cooked kidney beans

1 lb	broccoli

Fry the onion and the garlic in some water until tender. Add the

mushrooms, the vegetable stock, the salt, pepper and sage. Leave

simmering until the mushrooms have reduced.

In a blender combine the chopped broccoli stalks, the kidney beans,

the chopped leeks, and the soya milk or tofu. Blend until smooth,

adding water if needed.

Add the blended mixture to the mushrooms. Add the broccoli florets and

any additional water needed to give a creamy consistency. Simmer till the

florets have softened.

Serve over pasta twirls. On this occasion I used Orgran's Barley and

Spinach (wheat free) pasta.


cajun-beans-rice

Date:    Fri, 20 May 94 15:11:51 PDT

From:    mingram@madam.west.sun.com (Judy Mingram - SunSelect)

from the January 94 issue of Shape magazine

Cajun-Style Red Beans & Brown Rice

Serves 9 (it really does!)

1 pound dried pinto beans

2 cup chopped yellow onion

1 cup chopped green onions

1 cup chopped green bell pepper

1/2 teaspoon minced garlic

1/4 teaspoon red cayenne pepper

3/4 teaspoon ground black pepper

1/2 teaspoon salt

1/4 teaspoon oregano

1/4 teasppon garlic powder

1 tablespoon Worcestershire sauce

3 dashes Tabasco sauce

6 ounce can of tomato paste

1/4 teaspoon thyme

1 teaspoon celery flakes

6 cups cooked brown rice

Wash beans and then soak for 12 hours.  (I never soak beans and never have any

gas unless I eat them with milk.)

Drain water.  Fill a large pot with beans; add water to 1/2 inch above

beans level.  Add remaining ingredients except rice; cook over low heat

2 to 2 1/2 hours, covered.  Serve over cooked brown rice.

Nutritional information per serving:

260 calories

5 percent fat (1.3 grams)

77 percent carbohydrate

18 percent protein


cajun-beans-rice-2

Date:    Mon, 27 Mar 95 13:02:27 PST

From:    bob@nmr.varian.com (Bob Huenemann )

McDougall Cajun Red Beans and Rice

Servings: 4-5

Preparation Time: 20 minutes (need cooked beans)

Cooking Time: 30 minutes

1/2 cup water

1 onion, chopped

1 green pepper, chopped

2 bunches scallions, chopped

2 cloves garlic, minced

1 8 ounce can tomato sauce

1 tablespoon Worcestershire sauce

1 teaspoon Dijon mustard

1/2 teaspoon ground oregano

1 bay leaf

1/16-1/8 teaspoon cayenne pepper

1/2-1 1/2 teaspoons Tabasco sauce

fresh ground pepper to taste

4 cups cooked small red beans (3 15 ounce cans, drained and rinsed)

Place water in a  large saucepot with the onion, green pepper, scallions

and garlic. Cook, stirring occasionally, over low heat for 10 minutes.

Add remaining ingredients. Cook, covered, over low heat for 20 minutes.

Remove bay leaf. Serve over brown rice.

Hint: This is very spicy if you use the maximum amount of cayenne and

Tobasco. Use the lesser amount to begin with and add more if your taste

buds permit.

From: The McDougall Newsletter vol. 8 no. 6 November/December 1994

Added note: We cook one cup of brown rice in two cups of water and mix

it with the beans before serving. This dilutes the spicing, so you may

want to use the maximum or even more. Various kinds of wine, soy sauce

or sake can be used in place of the water.


cannellini-tomatoes

Date: Wed, 4 Oct 1995 10:24:46 -0800

From: <mcgimp@dmi.net> (Linda Brock)

I concocted this last night in desperation, and it was good, so I thought

I'd pass it along.

Cannellini with Dried Tomatoes and Herbs

1 med. onion, diced or coarsely chopped

2-5 cloves garlic (to taste), chopped

2 (?) cups vegetable broth

4-6 dried tomatoes, slivered (not necessary to reconstitute)

2 15-oz cans cannellini beans, rinsed and drained (or 1 c. dried beans,

precooked)

4-5  leaves fresh basil

8-10 leaves fresh sage

fresh-ground black pepper

Cook the onion and garlic in some of the veg broth for several minutes,

until softened. Chop the fresh herbs. Add remaining ingredients with as

much broth as desired - I don't know how much liquid I used, but I wound up

with the beans suspended in a small amount of rather thick sauce (they were

pretty soft to begin with.) Cook until heated through. The longer the dried

tomatoes are cooked with the beans, the more strongly they will flavor the

dish - add early for a tangy tomato flavor throughout, or later for intense

bites of it.

A variation that might be good would be the addition of 1/4 to 1/2 c. of

dry white wine toward the end of the onion/garlic cooking.

Made about 4 1/2-2/3 c. servings, I would estimate. Served with kashi.


caribbean-suprise

Date:    Wed, 24 Aug 94 14:21:39

From:    <DNICHOLS@ml-f1.umd.umich.edu>

Caribbean Surprise

1 15oz. can black beans, drained

1 15oz. can tomatoes, drained

1 cup frozen corn

1.5 cups canned or fresh pineapple chunks (more or less)

1/2 teaspoon ginger

1 - 2 teaspoons (to your taste) curry powder

Save some of the drained tomato or pineapple juice in case it gets

too thick during heating.  Heat it all up in a saucepan and serve

over rice or pasta.  You can also add chopped peppers,

waterchestnuts, whatever.


chickpea-spinach

Date: Sun, 9 Jul 1995 19:31:58 -0700

From: juliemb@uclink2.berkeley.edu (Julie M. Bernstein)

Here's another dish I threw together for dinner.  The "Surprise" is, I

guess, that the combination of seasonings worked out pretty well.  Feel

free to adjust for your taste, of course.  (As you may guess from my

postings I really like garlic. :) )

Chickpea Spinach Surprise

1 lb frozen spinach

1 15 oz can chickpeas, drained and rinsed

1 small onion, finely chopped

8 to 10 cloves garlic, minced

2 tbl lemon juice

4 tbl water

2 tsp dill seed

1 tsp dried basil

1 tsp dried oregano

1/2 tsp black pepper

Cook the spinach according to package directions.  Meanwhile saute the

onion, garlic, and seasonings in the lemon juice and water.  Stir in the

cooked spinach and chickpeas.  Serve.


chickpeas-spinach

Date:    Sun, 12 Feb 95 17:45:41 PST

From:    artemis@netcom.com (Michelle Dick)

The book is _Fat Free, Flavor Full: Dr. Gabe Mirkin's Guide to Losing

Weight & Living Longer_ by Gabe Mirkin and Diana Rich.  (1995, ISBN:

0-316-57440-6).

SPICY CHICK PEAS AND SPINACH

1 large onion, chopped

4 cloves garlic, minced

6 carrots, sliced thin

1 cup bouillon

1/2 teaspoon harissa

1 lb chick peas, cooked or 3 cans, drained

1/4 cup fresh cilantro, chopped

1 lb fresh spinach, rinsed and torn in pieces

Cooked brown rice or couscous

Bring the onion, garlic, carrots, bouillon and harissa to a boil in a

large pot and simmer until the vegetables are softened, about 20

minutes.  Add the chick peas, cilantro and spinach and simmer until

the spinach is wilted.  Serve over brown rice or couscous.  Each diner

can stir in a little more harissa to suit his or her own taste.

4 to 6 servings.


chickpeas-sundried-tomatoes

Date:    Fri, 19 Nov 93 10:26:05 CST

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

Chhole (chickpeas) with sundried tomatoes: yum!

Last night I wanted to make Indian chickpea stuff (chhole) but I didn't have

any real tomatoes.  But I did have a package of sun dried tomatoes, so I

used them instead, and got a thick, rich sauce that compensated well for the

lack of the 6 T. of oil that I would have used last time I made this stuff

(yuck, can't believe I ate that!).  This looks kind of complicated, because

I am not good at making recipes appear simple, but it really takes only about

1/2 hr starting from cooked chickpeas.

2 c. dried chickpeas, soaked and cooked until tender.

5 medium onions, minced or (if you want to save time) pureed.

reserve about 1/4 c. onion, then saute (or reduce) onion in a wok or deep

frying pan.

Add:  3 oz. sun dried tomatoes plus several dried red chilies, rehydrated

and pureed.  Cook for about 5 min.  You should have a thick, somewhat dry

paste.

Add:

2 T. cumin (or more if you like)

2 T. ground coriander seed

stir for a minute or so and then add

1 c. chickpea water,

1/2 t. turmeric

2 t. (or more) garam masala

enough cayenne pepper to make you happy with the hotness

salt to taste

stir and add chickpeas.  Simmer until the sauce reduces to a dry stuff that

clings to the chickpeas.

Coat with a mixture of:

reserved chopped onion

juice of 2 lemons

one or more fresh green chilies, minced

grated fresh ginger (start with a 1" piece)

2 t. salt if desired

serve over rice or bulgur


chilean-beans-squash

Date: Mon, 2 Oct 95 09:33 EDT

From: jgordon@cce.cornell.edu (Jan Gordon)

I don't have the book with me but I just made it yesterday.  This is from

Lindsay Wagner's Cookbook, The Higher Road to Health.  It is really good and

perfect for a party for folks of various sorts or dietary habits.

Chilean Black Eyed Peas and Winter Squash

Soak overnight 1 pound dried black eyed peas.  Or, bring to a boil for 1

minute, turn off heat and let soak for 1 hour.  Drain and rinse peas, cover

with water and simmer for 20 minutes. Now add:

cubed flesh of approx 2 pound winter squash (butternut, buttercup, banana,

acorn, pumpkin, etc

2 onions, chopped

4 - 6 cloves garlic, minced

1 tablespoon dried oregano

1 tablespoon paprika

1 teaspoon chile powder

1/2 teaspoon cumin seeds

1/2 teaspoon corriander seeds

3 bay leaves

1/4 teaspoon black peppercorns

1/2 - 1 small chili pepper, minced (depending on how hot you want it)

2 large tomatoes, chopped

salt to taste ( about 3/4 teaspoon)

Bring to a simmer, cook for 30 - 45 minutes, or until all is tender.  Then add

Corn, cut from 4 cobs fresh or 2 cups frozens sweet corn.  Heat through.

This is good to cook ahead and serve the next day.

Or for the crockpot, soak the peas overnight, then put it all in the crock

pot in the morning, (hold off on the salt and corn). Cook on low all day,

add corn, heat and serve.

You can serve this in bowls by itself with corn bread or crusty french bread

or serve it over grains, such as bulgar or rice.


couscous-chickpeas

Date:    Sun, 03 Apr 94 20:04:36 CDT

From:    KRSK@db1.cc.rochester.edu

Vegetable Couscous with Chick-Peas (Adapted from Great Grains-Simon+Schuster)

4 c. water

2 c. quick-cooking couscous

2 Tbs. veg. stock

1 tsp. paprika

1/2 tsp. cumin

1/2 tsp. salt (may be omitted)

1/4 tsp. cayenne

1 medium onion, chopped

2 garlic cloves, minced

1/2 medium green pepper, chopped

1/2 medium red bell pepper, chopped

1 zucchini, chopped into 1/4 inch dice

1 medium tomato, seeded and chopped

1 cup canned chick-peas, rinsed and drained

1. In a medium saucepan, heat the water to boiling over high heat. Stir in the

couscous. Reduce heat to a simmer and cook, covered, until the couscous is

tender, about 5 minutes. Fluff the grains of couscous with a fork and let cool.

2. In a skillet heat the stock, add the spices and cook for one minute,

stirring frequently. Add the onion, garlic and peppers. Cook until softened,

about 3-5 minutes.

3. Stir in the zucchini and tomato. Cook until slightly softened, about 3 min.

Add the chick-peas and cook 2 minutes longer, until heated through. Mound the

couscous on a large platter and top with cooked vegetables.

Serves 6, refrigerates well.


crockpot-beans

Date:    Wed, 17 Nov 93 16:36:15 EST

From:    Donna Sullivan <Donna_Sullivan@MathWorks.Com>

I had a request for these so I thought I'd also post it to the group. This is

a delicious and easy recipe for baked beans that I make often during the

winter.

Baked Beans a la Crockpot

3 cups (1 1/2 lbs) beans (pea, navy, or great northern)

1 medium onion, chopped

1/2 cup catsup

1/2 cup brown sugar (dark or light works fine)

1 cup water

2 TBL dry mustard

2 TBL molasses

1 TBL salt

1 inch of fresh ginger, minced

Wash and sort beans. Cover with water and bring to a boil. Boil 2 minutes and

remove from heat. Let soak 1 hour. Bring to a boil again and then simmer

approx. 45 min or until cooked but not soft or mushy.

Drain beans. Put in the crockpot. Mix the rest of the ingredients together and

stir into the beans.

Turn on low and cook 10 - 12 hours. This is great dish to prepare the night

before and then turn on the pot when you leave for work in the morning. When

you come home at night dinner's ready and the house smells great!


crockpot-beans-2

Date:    Fri, 08 Jul 94 15:43:53 CDT

From:    maoh@phyast.nhn.uoknor.edu (Maureen O'Halloran)

Crockpot Beans

I live alone, so I typically cook a batch in a crockpot, put about 1/3

in the fridge, freeze the rest in similar sized batches.  That way I

can pull out different flavored batches from the freezer and don't

have to eat the same batch til it's done.  The batch in the fridge

will keep 4-5 days.

Basic recipe:

2 onions, chopped

2-3 cloves garlic

1 pound dried beans, soaked 4 hours or over night

1-2 bay leaves

Water to cover.

Put in crockpot and cook about 4-6 hours on high or overnight on low.

Beans should be soft (small white beans take longest, pinto beans

shorter)

Add spices, vegies, etc. (see below) cook about another hour.

Spices:, vegies, etc:

1) 1 tsp dried cumin, 1 tsp paprika, 1/4 tsp cayenne pepper, 1-2

Tbsp. soy sauce,   a few chili peppers, chopped, chopped green

pepper, can chopped tomotoes, some frozen corn. (Good with black beans)

1/2 tsp liquid smoke tastes good added.

2) 1 tsp cumin, 1 can chopped green chilis, chopped green pepper, 1

Tbsp soy sauce (good with white beans).

3) 1-2 Tbsp soy sauce, 1/4 cup molasses, 1/4 tsp cayenne, 1/2 tsp dried

mustard, (good with pinto or black eyed peas)

Garbanzo beans I usually use as a substiute in chicken recipes, so

I'll freeze them with just the onions and garlic.  Frozen black eyed

peas are also a good staple to have on hand (for some reason that's

the only legume that comes frozen except for lima beans which I don't

like).

It may seem like it takes a lot of time to cook dried beans, but the

actual effort involved is minimal.  Cover the beans with water to soak

all day or overnight.  Chop onions and garlic, throw it all in

crockpot (at this point I haven't even always decided what spices to

use).  When ready throw spices in and cook another hour: done.  Freeze

in batches.  I have a rice cooker too, so the actual time I spend

cooking can be minimal unless I'm in the mood.


crockpot-beans-barley

Date:    Sat, 16 Jul 94 14:42:51 EDT

From:    KateStuart@aol.com

Crockpot Beans and Barley

I made this recipe today in the crockpot and ate it on rice. It looked icky

but tasted lovely.

1 onion, chopped

1 carrot, chopped (I used 2, I like them)

1 cup navy beans, soaked

1/2 tsp prepared mustard

1/2 cup split peas, dried

1/4 cup pearl barley

1/2 cup mushrooms, chopped

1 cup pinto beans, uncooked

4 cups vegetable broth

3 T parsley, minced

1/4 cup lentils, dried

Soak white and pinto beans overnight. Saute onion, mushrooms and carrot in 1

T of vegetable broth until tender. Add drained beans, vegetable bouillon,

mustard and parsely, bring to bil. Reduce heat, cover and simmer 45 minutes.

Add split peas, lentils and barley. Cover and simmer another hour until all

beans are tender. (Note: I like it spicy so I added lots of tabasco and

pepper). I know this is more of a "winter recipe" but I think it will be good

cold, also. Things got a bit mushy in the crockpot so it might be better to

cook on the stove.


cuban-black-beans

Date:    Mon, 15 Nov 93 14:02:00 +0700

From:    "Barbara Klopp IAEA Vienna"                 <XIA@IAEA1.BITNET>

This one was originally posted months (years?) ago on the old Granola

list.  The original recipe called for 1/2 cup of oil but I have made

it without this several times and found the flavors to be sharper.  Put

in more of all of the herbs and spices if you want this to be *really*

spicy.  It is good with rice and a bit of Indian garlic pickle on the

side.

BLACK BEANS, CUBAN STYLE (Serves 4-6)

========================

1/2 lb. dried black beans

1 med onion, finely chopped

1/2 small green pepper, finely chopped

garlic, pressed (however much you can stand. I probably used 4-5 cloves)

a little oregano

1/2 tsp ground cumin

1-2 bay leaves

a med. spoonful of Dijon or other strong-flavoured mustard

1 tbsp dark, strong-flavored vinegar

red wine to taste

a little red pimento, finely chopped (maybe 1/4 cup)

dash of red (cayenne) pepper

sea salt to taste

1 veg. bouillon cube

1 1-inch piece of Kombu sea vegetable (optional, some say)

Wash and soak the beans overnight in water to cover.  The next day,

saute the onion and green pepper until soft.  Add black beans, along

with soaking water.  Add remaining ingredients, stir well, cover, and

cook until beans are soft.  Serve over rice with chopped onions on top.


cuban-black-beans-2

Date:    15 Dec 94 09:47:41 MST

From:    "Gloria E. McCrary"  <MCCRARY@psl.nmsu.edu>

A Cuban friend gave me this recipe and I adapted it to a pressure

cooker (I also removed all references to olive oil).

                           CUBAN BLACK BEANS  <T>

2   cups black beans

5   cups water

Put cleaned, washed beans in a 4 to 6 qt. pressure cooker.  Boil

beans for 2 minutes; turn heat off, cover beans and let sit for 1

hours.

Add the following ingredients:

1   or  2 bell peppers, chopped

l   large onion, chopped

4   cloves garlic, minced

1/2 tsp pepper

    salt or to taste

1   tsp oregano

1   bay leaf

2   tbsp sugar

Cook at 15 lbs pressure for 25 to 30 min.   Open cooker when the

indicator has dropped down.

Remove about 1/2 to 1 cup of the beans and mash; return to pot and add

the following ingredients:

2   tbsp vinegar

2   tbsp red wine (cooking wine ok)

Bring to a boil and simmer for about 20 min.

Serve over white rice.


cuban-black-beans-3

Date:    Sun, 12 Mar 95 20:17:05 EST

From:    "Aliza R. Panitz" <buglady@access.digex.net>

Black Beans Cuban-Style

2 cans (15 oz. each) black beans

1 medium onion

1 green bell pepper

2 cloves garlic

1 tsp cumin powder

1/2 tsp oregano

1/2 tsp salt

1 tsp red wine vinegar

Chop onion and pepper; mince garlic; saute in a little of the bean liquid

until soft.  Add beans with remaining liquid.  Add dry spices.  Simmer

15-30 minutes.  Add vinegar just before serving.

Comments:  I haven't tried this recipe, just drooled over it.  The original

version specified, um, a different saute medium.


cumin-kidney-beans

Date:    Thu, 07 Jul 94 11:09:59 CDT

From:    Jeanne Chappell <jchappel@tyrell.net>

KIDNEY BEANS WITH CUMIN SEED  <T>

-----------------------------------------------------------------------

1 large onion - chopped        Saute' in water till soft

2 t cumin seed                 Add to onions and cook 1-2 minutes

16 oz can tomatoes          |  add to onion mix - simmer 10 minutes

pepper to taste             |    remove from heat

1 - 16 oz can Kidney beans     Add to above - heat and serve over rice


curried-lentils-rice

Date:    Fri, 08 Apr 94 11:10:29 EDT

From:    k_desroches@unhe.unh.edu

Curried Lentils & Brown Rice

2 Fresh tomatoes

1/2 cup tomato paste

2 scallions

1/2 cup sliced mushrooms

1 granny smith apple

2 garlic cloves

1 tbsp. curry

black pepper to taste

1 cup red lentils

2 cups cooked brown pepper

Chop veggies and apple into bite-sized pieces.  Saute garlic and scallions in

lemon juice, tamari, and water.

Add curry, saute just enough to blend flavors.  Add the rest of the

ingredients, heat thoroughly.

Spoon the sauce over a healthy portion of lentils and rice.


curry-black-eyed-peas

Date: Fri, 26 May 95 10:52:57 EDT

From: paul.barker@tcs.wap.org (Paul Barker)

Curried Black-Eyed Peas

4 or 5 onions, cut into large chunks (I use eighths)

2 or 3 carrots, sliced thin

1 bell pepper, sliced or diced

2 Tbsp curry powder

1 16-oz. can black-eyed peas, drained

In a large skillet saute the onions, carrots, pepper, and curry powder.  Stir

and add enough water to prevent burning but not so much that the vegetables are

excessively steamed.  Dump the black-eyed peas on top; fluff and serve when the

black-eyed peas have been heated.  This dish is good with rice, almost any kind

of fruit, or by itself.  Experiment with different veggies and amounts of curry

powder, but the onions and black-eyed peas are what make it.  Enjoy!


easy-chickpea-dish

Date:    Sat, 11 Sep 93 21:25:10 EDT

From:    Charles Holden Winstead <winstead@faraday.ece.cmu.edu>

EASY CHICKPEA DISH

1 small can tomatoe sauce (one of those .25 cans made of tomatoes and water)

1 can garbonzo (ceci, chickpeas)  beans

1 small container dannon nofat blended french vanilla vogurt

cumin seeds

curry

heat about a 1T cumin seeds in a pot, add tomatoe sauce and curry to taste

and simmer for a while to let the curry and cumin sink in. add the chickpeas,

and heat until hot, but do not over cook as the chickpeas should have some

texture to them. remove from heat and add about half the container of the

yogurt. serve over rice, with the remainer yogurt on the side incase it's too

spicy. mmmmm...


garlic-chick-peas

Date:    Wed, 04 Jan 95 17:21:39 GMT

From:    williams@vmark.co.uk (Pete Williams)

Chick Peas with Garlic and Green Chillies

-----------------------------------------

Adapted from Madhur Jaffrey's _Eastern Vegetarian Cooking_. These

quantities serve two, but you can easily double or quadruple them.

Ingredients:

4-6 cloves of garlic, crushed or minced

1/2 tsp cumin seeds

stock or sherry for sauteeing

1 Tbsp tomato paste, mixed with 3 Tbsp water

1 15-oz can chick peas, drained

1 medium-large potato, peeled and diced

1/2 cup water

1/2 tsp salt

1-2 fresh green chillies, chopped

1/2 tsp ground cumin

few drops lemon juice

cayenne pepper, if you like it hot....

Method:

Sautee the cumin seeds and garlic in stock or sherry for 2 mins, then add

the diluted tomato paste and cook for 1 minute longer. Then add the chick

peas, water, potato, salt, green chillies, ground cumin, and lemon juice. I

find that one green chilli makes this pleasantly spicy, but if you like it

hot, add cayenne pepper or chili powder at this stage. Simmer for 20 mins.

Serve with bread; I like pitta bread, but crusty bread or tortillas work

just as well.


hopping-john

Date:    Tue, 17 Jan 95 10:17:00 EST

From:    "Anne.Cox" <20676AC@msu.edu>

This is a variation of something my grandmother used to make with h*m hocks.

It's a long way from the original.  This makes approx. 5 qts., enough to

freeze half or feed a crowd.

Hopping John in a pressure cooker

2 c brown basmati rice

1/2 c wild rice

1/2 lb. frozen black-eyed peas

10 oz. bag frozen mustard greens

10 oz. bag frozen collard greens

5 1/2 c water

Spices: 1 t basil, 1 t garlic powder, 1 t to 1 T Old Bay seasoning

2 cans stewed tomatoes with liquid

Put the water in the cooker, turn burner to high. Stir in spices.  Rinse

rices and put in cooker.  Throw in black-eyed peas, greens, and stewed

tomatoes. Bring to simmer with the top off, stirring occasionally, until

frozen stuff has thawed somewhat and greens are separated.  Lock the lid down,

bring to high pressure.  Cook at high pressure for 30 minutes, remove from

heat and allow natural pressure release.  Adjust seasoning if necessary.

Tobasco sauce is a must on the table.

menu suggestions:  spicy tomato soup (I'm busy trying to defat one that had

                                      peanut butter in it)

                   tossed salad with romaine lettuce, canned beets, and

                       artichoke hearts - raspberry vinaigrette dressing

                   corn bread or a crusty garlic bread

                   baked onion side dish, will post later

I use an 8-qt.cooker, cut recipe in half if you use a smaller cooker.


island-black-beans

Date: Mon, 24 Jul 1995 02:19:29 -0600

From: nanetteb@csn.net

                    *  Exported from  MasterCook II  *

                            Island Black Beans

Recipe By     : Fat Free and Flavor Full/Gabe Mirkin

Serving Size  : 4    Preparation Time :0:00

Categories    : Fatfree                          Vegan

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   2                    onion -- chopped

   1                    green pepper -- chopped

   4      cloves        garlic -- minced

   1                    bay leaf

   1      teaspoon      oregano

     1/2  teaspoon      thyme

          pinch         cayenne -- or to taste

     1/2  cup           vegetable broth

   2                    cans black beans or 3 cups cooked -- undrained

     1/4  cup           vinegar

   1      jar           (4 oz) chopped pimentos

Bring the onion, pepper, garlic, spices and broth to a boil in a medium

saucepan. Simmer 5 to 10 minutes, or until the vegetables are softened.

Add the beans, vinegar, and pimentos and heat through.

Makes 4 to 6 servings.


italian-beans-pasta

Date:    Mon, 25 Jul 94 15:51:03 PDT

From:    Cindy Tobias <CLTOBIAS@CCIT.ARIZONA.EDU>

                         Italian-style Beans and Pasta

1 can garbanzo beans

1 can Great Northern Beans

1 can red kidney beans

1 or 2 cans diced cooked tomatoes

2 large carrots

1 or 2 large onions, chopped

2 to 6 cloves of chopped garlic

2 large carrots, cut in thin strips

2 stalks celery, cut in chunks

3 - 4 heaping Tbsps of Italian Seasoning

1/4 tsp red pepper flakes

1/2 lb. pasta

Saute garlic and onion till soft.  Add beans (entire can) and tomatoes and 3 ca

ns

of water.  When hot, add Italian Seasoning.  Bring to a boil, then cook till sp

ices

are well-blended.  Add pasta, carrots and celery and cook till pasta is ready -

-

about ten minutes.  Carrots should be slightly crunchy.  Adjust seasonings if

desired.  This makes a thick stew.  If you like it wetter, use more water.


kidney-beans-rice

Date: Wed, 9 Aug 95 14:15:49 CDT

From: <DThomson@bangate.compaq.com>

The "quick" in the recipe title assumes that you have leftover, cooked rice on

hand.  I made this last night when I was in the mood for red beans and rice,

but didn't have much time.

Quick Kidney Beans with Rice

3/4 c. chopped onion

2 cloves garlic, minced

1 10 oz. can diced Rotel tomatoes

1 15 oz. can kidney beans, drained and rinsed

2 T. salsa

3 T. chopped cilantro

1/2 t. oregano

about 1/4 c. apple juice

Saute the onion and garlic in vegetable stock or water until softened.  Add

Rotel tomatoes, kidney beans, and salsa.  Cook 5-10 minutes or until heated

through.  Add cilantro and oregano, and simmer covered for 5 minutes.  Remove

cover, add apple juice, and let cook uncovered 2-3 minutes.  Serve over hot

rice.

Notes:  If Rotel tomatoes (diced tomatoes with chilies) aren't available in

your area, you could use regular canned, diced tomatoes and extra salsa.  Use

your favorite salsa; I used green tomatillo salsa.  I added the apple juice at

the end because the beans seemed a little dry.  There isn't a lot of liquid in

the final dish--if you'd like more liquid, you could probably add more

tomatoes or tomato juice.


lazy-beans-rice

Date:    Wed, 07 Sep 94 01:08:11 EDT

From:    Trish Rucker <trish_r@mind.org>

I have a favorite simple beans and rice recipe - ridiculously fast

and easy!

TRISH'S LAZY BLACK BEANS 'N RICE RECIPE

1/2 small bag white long-cooking rice

(pinch saffron for rice - optional)

1 can Progresso or Goya black beans

seasoning - Tony Chachere's cajun seasoning (to taste)

pepper

garlic

(no salt necessary with the other seasoning)

salsa or picante sauce

chopped chives

Cook the rice (adding saffron if desired).  Being Southern, I usually

cooking it about 30 minutes to get it good and sticky!

In another pot, cook the black beans, adding Tony Chachere's,

pepper and garlic to taste.

Serve in large bowls - rice, topped with black beans, topped with

a "nest" of salsa and chives.

This is my favorite quick and easy recipe, bar none.


lentil-buckwheat-loaf

Date:    Thu, 29 Apr 93 10:34:54 BST

From:    Kathy.Jago@uk.sun.com (Kathy Jago - Sun CSIR)

Adapted from the Cranks Recipie Book (ISBN 0-586-0609001) - one of my

favourites.

Lentil and Buckwheat Slice

==========================

Ingredients:

4oz Roasted Buckwheat

1 Carrot

1 Onion

6oz Red Lentils

1 pint veg stock

dried herbs (parsley + rosemary are recommended)

1 tsp Marmite (for the Brits amongst you)

pinch Nutmeg

Salt + Pepper as chef deems necessary

1.	Chop onion and carrot, saute in a fairly large saucepan

2.	Add all other ingredients - bring to boil

3.	Simmer for 30 minutes, until liquid is absorbed

4.	While 3. is taking place, preheat oven to 200C/400F/Gas Mark 6

5.	Put mixture in loaf/flan dish

6.	Put loaf/flan dish in 4. above.

7.	Cook for 30 minutes


lentil-cabbage

Date:    Mon, 28 Feb 94 12:37:14 EST

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

Lentils and Cabbage with

Vinegar Dijon Dressing

1/2  Cup       lentils (green), uncooked and soaked

  1  Cup       water or stock, for cooking lentils

  4  Cups      cabbage, shredded

Dressing:

  4  cloves    garlic, finely minced (or more)

  3  Tbsp      red wine vinegar  (good quality)

1-2  Tbsp      Dijon mustard  (good quality)

  1  tsp       salt

1/2  tsp       ground pepper

Place lentils on saucepan with 1 Cup of water or stock.  Bring to

a boil, reduce heat ad simmer until tender, 30 or 40 minutes.

(If using a salty stock, omit salt from dressing)  While lentils

are cooking, mix together dressing ingredients.  Steam or

microwave cabbage just long enough to make it tender.  Mix cooked

cabbage and lentils and toss with dressing.  Serve immediately.

Makes 2 substantial servings.


lentil-eggplant-rice

Date:    Tue, 18 Oct 94 18:44:30 CDT

From:    judith@utig.ig.utexas.edu

Here is a rice cooker recipe I can throw together when I get home, and it's

ready by the time I finish my workout. Besides being delicious, it freezes

well, adapts to a slow cooker or saucepan, and makes a good brown bag

lunch.

                  Lentils and Eggplant with Brown Rice

3 TBS sherry (or water or stock)

1 medium onion, chopped

1 clove garlic, chopped

1 cup chopped up mushrooms (make 1/4"-1/2" pieces) -- optional

1 medium carrot, chopped

1 small (~1 lb) eggplant, peeled and cubed

1 cup lentils

1 cup texmati brown rice (or shortgrain)

1 8 or 10 oz can tomato sauce

2 cups vegie stock

2 c water

1 tsp dried basil

1 tsp dried oregano

chopped parsley to taste - 2 tsp at least; I like about 1/3 cup.

Rice Cooker:

Put the onion into the rice cooker with the sherry or stock, and

turn on the machine. Let the onion saute, as you chop and add the garlic,

mushrooms, carrot, and eggplant. Give the pot a quick stir as you add each

vegie.  Add water if the vegetables start to stick, Let the eggplant cook

about a minute or so, then add the lentils, rice, liquids, basil, and

oregano. Cover, let it cook, and allow to stand about 10 minutes when the

cooker shuts off. Stir in the parsley and serve.

Slow Cooker:

Saute the vegies lightly, then add everything but parsley to the crockpot.

Cook on low if you want to ignore it all day, or 3-4 hours on high. Add

parsley and serve.

Stovetop:

Saute the vegies, add everything but the parsley, cover and bring to a

boil. Reduce heat and simmer about 40-45 minutes, or until liquid is

absorbed. Stir in parsley.

(Adapted from the guide that comes with Farberware Rice Cookers.)


lentil-loaf

Date:    Mon, 31 Oct 94 11:22:00 EST

From:    "Von Balson, Kathleen" <VBalson@IT.jea.ci.jax.fl.us>

Lentil Loaf

Ingredients:

2 cups dry brown lentils, rinsed

1 bay leaf

1 cup uncooked fine bulgur wheat

1 cup soft whole-wheat bread crumbs

1 egg substitute, beaten

1 tbs ketchup

1 medium onion, chopped

1 clove garlic, crushed

1 tsp dried thyme

2 tsp dried oregano

1 tsp dried tarragon

salt and pepper to taste

3 tbs tomato paste or tomato sauce

Prep:  Cook lentils and bay leaf in pot with 6 cups water.  Bring to a boil,

reduce heat, cover and simmer until lentils are soft and water has been

absorbed, about 45 min.

   Combine bulgur and 2 cups water in  a med. saucepan.  Bring to a boil,

reduce heat, cover and simmer for about 15 min.

   Preheat oven to 350F.  Transfer lentils to a large mixing bowl.  Add

bulgur, and remaining ingredients except tomato paste or sauce.  Mix well

with your hands until thoroughly combined.  Pat mixture into a 9" loaf pan.

 Bake for 40 min. until firm but not dry.  During last minutes of baking,

brush top with tomato paste or sauce.  Let cool for 15 min.  Cut into slices

and serve warm.

This goes wonderfully with mashed potatoes and your favorite vegetable!  The

leftovers taste so good in a pita pocket, and if there are mashed potatoes

leftover, I stuff the pocket with both.   Mmmm!   Enjoy!

Nutrition Info per serving:

341 calories, 19g protein, 2g fat, 62g carbohydrate, 28mg cholesterol, 445mg

sodium, 8g fiber.


lentil-loaf-2

Date:    Sat, 08 Apr 95 12:16:38 CDT

From:    asking@students.wisc.edu (Anna Sutherland King)

lentil loaf

About a year ago someone (sorry--I forgot who) posted a recipe for a lentil

loaf.  I liked it, but thought it was a bit mild, so I've tweaked it around

and now I think it's great.  It's not too pretty, so probably best not

served to a potential SAD convert to FF, but I think ffers will love it.

Works well hot (dinner) or cold (lunch), and is really hearty.

2 c dry brown lentils, cooked in 6 c water with a bay leaf (about 45 min).

1 c dry bulgur wheat, cooked in 2 c water (about 15 min).

Preheat oven to 350.

In large bowl, mix cooked lentils, cooked bulgur, and all of the following:

--1 c soft bread crumbs

--2 egg whites or 1 egg substitute

--1/4-1/2 c catsup

--2 big onions, chopped

--6-8 cloves garlic, crushed

--lotsa thyme, oregano, tarragon.  Some cumin, curry, pepper, garlic powder.

--1 regular-size (15 oz?) can tomato sauce

--1/4 c ff barbaque sauce

--next time I make it, I'm going to try adding some cooked carrots and

potatoes, and maybe some peas.  Might add some nice color and textures.

Mix it all up and put it into a sprayed loaf pan, casserole dish, or

whatever.  Bake for about 40 min.  The oringinal recipe said to slice and

serve, but I find it comes out more of a scoop-and-serve consistency.


lentil-rice-surprise

Date:    10 May 93 01:47:08 EDT

From:    KEVWIL@delphi.com

      Title: Lentil Rice Surprise

 Categories: Mcdougall, Main dish, Vegetarian

   Servings:  6

      1 c  Lentils, dried

    1/4 c  Water

      1 md Onion

           Garlic clove, chopped

      3 x  Celery stalks, chopped

     28 oz Tomato, canned

      1 ts Dill weed

      3 c  Rice, cooked

      1 c  Bread crumbs

  Cover lentils with water, bring to a boil, cover, simmer over low heat

  about 1-1 1/2 hours until tender. Drain liquid, reserving 1/2 cup. Heat 1/4

  c water in large pot, add onion, garlic and celery. Cook over medium-low

  heat until tender, about 15 minutes. Add tomatoes, drained lentils, 1/2 c

  lentil water, cooked rice and dill weed. Mix well. Using a 3 quart

  casserole, sprinkle a few breadcrumbs over the bottom. Pour lentil-rice

  mixture into the casserole. Sprinkle the rest of the crumbs over the top.

  Bake at 350F for 45 minutes. HELPFUL HINT: This may be made ahead of time

  and cooked when cold. Add 15 minutes to oven cooking time. FROM The

  Mcdougall Plan


lentil-savoy

Date:    Fri, 07 Jan 94 19:09:03 PST

From:    J. Ari Kornfeld <ari@sibari.isl.sri.com>

LENTIL SAVOY

------------

  serves two to four  people

3/4 cup      lentils

1 1/2+ cups   well-spiced veggie stock

1/2 lb       mushrooms

1/2 head     purple kale (aka salad savoy) - 1 mixing-bowl-full

1            red bell pepper

1/2-1 Tbsp   cinammon

1. Rinse lentils and cook in 1 1/2 cups of veggie stock.

  (I used a rice cooker for this step.)

2. While the lentils are cooking cut the stems off of the kale.

   Chop stems into 1/2 - 1 inch peices

3. Chop the red bell pepper.

4. Put pepper and stems in large pan with enough stock to cover the

   bottom of the pan (1/4"?) and cook on medium for a couple of minutes

   then turn flame all the way down.

5. While the peppers etc. are cooking wash and chop mushrooms.

   Add to pan.

6. Around 20-30 minutes after step 1. (probably 5-10 minutes after end

   of step 5.) pour the lentils into the pan.  If you are using the rice

   cooker, just shut it off manually - don't wait for it to finish.

7. Add cinnamon and other spices (see note).  Stir mixture in pan then

   add the kale leaves on top - this will steam the leaves, don't mix

   them in.

8. Cook for another 15 minutes or so until the leaves have a buttery

   taste.

9. Remove the kale from the top and serve separately.

enjoy!

  Have some black pepper available on the table for the lentil stew.

  Try the kale leaves with some nutritional yeast...

NOTES:

 *  If you don't have stock handy try adding alot of spices in

    step 7.  Try oregano, chile passilla, roasted garlic, etc.

 *  Use wild mushrooms if at all possible - they are more expensive

    than buttons (unless you or friends go mushrooming) but are

    worth it for the extra taste. (IMHO, of course. ;-)

 *  Purple kale - you know, the type they use as a decoration in

    salad bars...


lentil-vegetables

Date:    Wed, 06 Jul 94 11:23:07 CDT

From:    herl jennifer l <jenherl@ux1.cso.uiuc.edu>

Lentils with summer vegetables

2 cups lentils (any color), rinsed and drained

1 medium onion, chopped

2 medium carrots, chopped

2 stalks celery, chopped

1 medium zucchini, quartered and sliced

1 - 1 1/2 tsp summer savory  [I didn't measure it exactly.]

black pepper

dried garlic  [I'm out of fresh :-( ]

1 bay leaf

5 cups water (or use part broth if you want)

Put everything in a large pot, bring to a boil, reduce heat, cover and

simmer about 30-40 minutes.  Remove bay leaf.  Serve over brown rice (or

maybe potatoes). Makes 4 reasonably sized servings.

The vegetables used were the ones I happened to have on hand.  Vary to

suit yourself.  Leeks are great in this.  If I want this to be more

soup-like, I add more water and a can of tomatoes, pureed.  I've also put

potatoes in the pot with the rest of the veggies.  The possibilities are

endless...


lentil-vegetables-2

Date:    Wed, 06 Jul 94 11:23:07 CDT

From:    herl jennifer l <jenherl@ux1.cso.uiuc.edu>

Lentils with summer vegetables

2 cups lentils (any color), rinsed and drained

1 medium onion, chopped

2 medium carrots, chopped

2 stalks celery, chopped

1 medium zucchini, quartered and sliced

1 - 1 1/2 tsp summer savory  [I didn't measure it exactly.]

black pepper

dried garlic  [I'm out of fresh :-( ]

1 bay leaf

5 cups water (or use part broth if you want)

Put everything in a large pot, bring to a boil, reduce heat, cover and

simmer about 30-40 minutes.  Remove bay leaf.  Serve over brown rice (or

maybe potatoes). Makes 4 reasonably sized servings.

The vegetables used were the ones I happened to have on hand.  Vary to

suit yourself.  Leeks are great in this.  If I want this to be more

soup-like, I add more water and a can of tomatoes, pureed.  I've also put

potatoes in the pot with the rest of the veggies.  The possibilities are

endless...


lentils-ole

Date:    Tue, 21 Feb 95 12:54:22 EST

From:    aiko@epoch.com (Aiko Pinkoski)

Here is one of my current favorite recipes, quick and delicious.

It freezes well also.  Serves about 4 as a main dish.

Lentils Ole (originally from the Jane Brody Good Food Gourmet, modified)

1c lentils

3c water

1/2c chopped scallions (green & white parts), or onion  (either is good)

1/2c green peppers, diced

1/2c red peppers, diced

1 TBSP chili powder (adjust to taste, esp. if you use spicy chili powder)

1/2 tsp cumin seeds, crushed (what I use) or 1 tsp ground cumin

4 cloves minced garlic

1-2 TBSP red wine vinegar

1 8oz can tomato sauce

1 TBSP molasses

Bring the lentils and water to a boil, then cover & simmer for about 25 - 30

minutes until soft but not mushy.  While the lentils cook, saute the scallions,

pepppers, garlic, chili powder and cumin in 1 TBSP vinegar til the vegetables

are limp (about 2 mins). (NB: I do use a nonstick pan for this step.)

Add tomato sauce and molasses, cook for 1 minute (scrape the stuck pieces

off the pan), taste and add more vinegar if needed (I usually add another

TBSP).  Add mixture to lentils and cook until heated through.

Great over rice, or maybe as a burrito or taco filling (recommend using less

than 3c. water then, since this comes out very sauce-y).


lentils-rice

Date:    Fri, 25 Mar 94 13:01:46 EST

From:    dean@underground.irhe.upenn.edu (Kareema Dean)

Lentils and Rice

1 cup short-grained brown rice

1 cup lentils (tiny french ones are my fave...)

1 carrot sliced/chopped

1 celery stalk sliced/chopped

1 onion ""

2 cloves of garlic crushed or 1 tsp garlic powder

2 tsp cumin ( or more!)

dash of cinnamon (optional)

1 tsp coriander

Salt to taste

1 bay leaf

minced parsley or coriander leaves are also good in it!

Throw all this in a pot with enough water to cover it all by about 1 inch.

Boil on medium heat, covered,  for about 30-40 min or until the rice and

lentils are cooked.  Check it regularly to make sure there is enough water.

 Remove bay leaf!  Let it sit about 5 min, covered to let any remaining

water absorb.


lima-bean-rice

Date:    Wed, 14 Sep 94 13:36:26 EDT

From:    flaminio@ed8200.ped.pto.ford.com

Dill / Lima Bean Rice

=======================

Somebody asked about cooking basmatti rice so it isn't sticky.  I use a method

that results in perfect rice every time.  I cook it in a non-stick pot on the

stove, not in a rice cooker:

First, be sure to rinse the rice with cold water until most of the starch is

removed and the water pours off pretty clear.  Then, add enough water to cover

the rice and boil for about 7 minutes.  Test the rice by biting into a few

grains...it should be firm, but not crunchy.  Be sure not to over-cook the rice

at this stage (it's better to have it a little under-cooked).

Drain in a colander and rinse the rice with about 2-3 cups fresh water.

Put the rice back in the pot and steam with the lid on for 30-40 mins. over

low  heat.  The rice will develop a nice crunchy bottom that's delicious (eat

this first so it doesn't get soggy!)

After you drain the rice in the colander, add 1 bunch chopped dill and 1 box

frozen baby lima beans.  Mix it all together and return to the pot to steam

as described above.  (Again, this is for about 6 cups cooked rice.)


mahal-kidney-beans

Date:    Fri, 11 Feb 94 16:37:42 GMT

From:    Kathy.Jago@uk.sun.com (Kathy Jago - Sun CSIR)

Adapted from one by the late, great fruitbat.

All right, I admit I made a mistake cooking this as well as all the

other The maxim that 'serves 4' is in fact referring to a bunch of

anorexic sparrows and most humans prefer to eat more than a tablespoon

of something, doesn't always work. Can I interest anybody in a kilo of

nutty potatoes and a large bowl of Mahal Kidney Beans that even I am

too stuffed to eat? <mournful full meeping noise>

fruitbat@tardis.cs.ed.ac.uk

---------------------------

                         - Mahal Kidney Beans -

-Ingredients-

15 oz (450g) tin kidney beans (or 6 oz dried beans, cooked)

1 onion

1 clove garlic, crushed

1 tsp ground cumin

15 oz (450g) tin chopped tomatoes

3 (4) tbsp natural non-fat yoghurt (optional)

2 (3) tbsp chopped parsley

Salt and freshly ground pepper

-Method-

'Fry' the  onion and garlic and  gently for 5 minutes until the onion

is soft and lightly coloured. Add the ground cumin to the pan and stir

over low heat for a further 2 minutes.

Stir the tomatoes, beans, salt and pepper to taste into the pan. Continue

to cook the mixture over moderate heat for 5 minutes, stirring occasionally,

until the beans are heated through.

Remove the pan from the heat and add the yoghurt one tablespoon at a time,

mixing thoroughly after each addr 2 minutes.

Stir the tomatoes, beans, salt and pepper to taste into the pan. Continue

to cook the mixture over moderate heat for 5 minutes, stirring occasionally,

until the beans are heated through.

Remove the pan from the heat and add the yoghurt one tablespoon at a time,

mixing thoroughly after each addition. Heat through gently without allowing

the mixture to come to the boil.

Transfer the beans to a warmed serving dish and sprinkle with chopped parsley.

Serve at once.


margrets-black-beans

Date:    Wed, 29 Sep 93 18:03:29 CDT

From:    simmons@Texaco.COM (Robert L. Simmons)

                 Black Beans (Margret Simmons)

          2 lbs. dry black beans soaked 8 hrs/overnight

          1 qt. veggie stock

          soaking water plus enough to cover an inch

          3 bay leaves

          2 bell peppers chopped

          2 onions chopped

          10 garlic cloves finely chopped

          1/2 cup cooking sherry

          1 tsp. allspice (ground)

          1 lemon quartered with

          4 whole cloves stuck in each quarter

          black pepper

          Cook first 4 ingredients for 1.5 hrs.  Add rest

          of ingredients and simmer .5-1 hr until tender.


marrow-beans-corn

Date:    Wed, 28 Apr 93 14:53:08 +0700

From:    Malcolm Moseley <scomgm@thor.cf.ac.uk>

             MARROW WITH BEANS AND CORN

             --------------------------

Serves 3 adults as a main course, keeps well and can be eaten cold for lunch

the next day in pitta or whatever.

INGREDIENTS.

------------

1 large onion, chopped                         1 or 2 cloves garlic

1tsp dried basil                               1tsp dried oregano

4 ozs sweetcorn kernels                        15 oz can tomatoes(undrained)

8 ozs any cooked beans (kidney beans look good in this dish)

1lb marrow, not too firm                       2 tblsp tomato puree

This is, apparently, a south american dish. I thought it tasted delicious and

looked especially good.

METHOD.

-------

1. In a large saucepan, saute the onions as you wish :-), until softened.

2. Meanwhile, dice the marrow into fairly large cubes (1' ?).

3. Add tomatoes, puree, garlic and herbs to the onions and simmer for ten

minutes (uncovered to thicken the sauce).

4. Add the marrow and cook until tender, from 10-20 minutes depending on the

size of the marrow cubes.

5. When the marrow is *almost* cooked, add the beans and the sweetcorn and cook

until the marrow is ready and the mixture is piping hot. Eat sprinkled with

loads of freshly milled black pepper.

NOTE. This is really good when the sauce is nice and thick. If you do need to

add water during cooking, keep it to a minimum.

I eat this on it's own, but it would go well on brown rice.


minted-barley-beans

Date:    Tue, 22 Nov 94 09:54:00 -0400

From:    "Joseph B. McKay III" <MCKAY_J@a1.eop.gov>

RECIPE:BARLEY AND BEAN WITH FRESH MINT <VEGAN-VEGETARIAN>

1.5 cups pearled barley

3.5 cups vegetable broth or stock

2   cups fresh cooked or canned white kidney beans

2   tbs fresh mint chopped or 1 tbs dry mint

PREPARATION

     In a medium sauce pan bring the 3.5 cups of vegetable broth

or stock to a boil.  Slowly add the 1.5 cup of pearled barley.

Reduce heat to low and cover.  Simmer 35 to 45 minutes or until

all of the broth or stock has been absorbed and the barley is

tender.

     Rinse the kidney beans in a colander or sieve and allow to

drain.  Chop the mint.

     Add the beans to the cooked pearled barley and cook on low

until heated, approximately 5 minutes.  Remove form the heat.

Add the mint and mix well.  Garnish with a few mint sprigs.

     Serve hot.  Makes 4 side dish servings.  Reheats well in a

microwave.

RECIPE BY Joe McKay <MCKAY_J@A1.EOP.GOV>


minted-butter-beans

Date:    Thu, 13 May 93 16:28:22 +0700

From:    Malc <scomgm@thor.cf.ac.uk>

                BUTTER BEANS WITH MINT AND TOMATOES

                -----------------------------------

In Greece, this is made with 1/4 pint of olive oil ! Whilst the taste does

suffer very slightly with the ommission of the oil, I find the addition of a

very strongly flavoured vegetable stock (1/4 pint) redresses the balance well.

INGREDIENTS

1 lb of cooked butter beans           3 large onions, finely chopped

2 cloves of garlic, crushed           1/4 pint of strong veg. stock

1 x 14 oz can of tomatoes             2 tblsp fresh mint or 1 dried

METHOD

Saute onions and garlic in a little of the stock until starting to soften. Add

the tomatoes and the cooked beans and the mint. Season to taste. Simmer gently,

covered, for about 20 minutes to allow the flavours to blend.

I like this as a supper dish with wholemeal bread rolls and a green salad.

PLEASE....don't try feeding this to any greek people :-) !


mixed-beans

Date:    Thu, 27 Oct 94 14:34:58 PDT

From:    Barbara Zimmerman <barbara@crl.com>

I attended a McWell potluck last night and the following dish was one of

the biggest hits.  You can make it with fresh beans if you enjoy cooking

or canned are fine as well. I used cans.

Tested.

1 can garbanzo beans

1 can great northern whites

1 can pinto beans

1 can kidney beans

1 can lentils

..................

Seasonings

1 package Lipton's French Onion soup

2 generous tablespoons Kozlowski Farms South of the Border no fat Dressing.

3 tablespoons Hain's honey barbeque sauce

Heat all the ingredients.  Simply wonderful.


moroccan-chickpeas

Date:    Mon, 28 Mar 94 19:45:50 PST

From:    Barbara Zimmerman <barbara@crl.com>

MOROCCAN CHICK PEAS

2 Cans chick peas (garbanzos)

2 quarts cold water (original)  I used canned tomatoes

1 bay leaf

2 teas. Organic Gourmet veggie broth

2 cloves garlic, crushed

1 cup chopped onion

2 T's chopped parsley

1 cinnamon stick

1 teas. grnd. ginger

1 teas. grnd. turmeric

1/4 teas. grnd pepper

1/2 to 3/4 cups raisins to taste

Saute onions in water with 1/4 teas. veggie broth.

Place garbanzos in large soup pot and add water (tomatoes) to cover. Add

1 3/4 teas. veggie broth.

Bring to boil.  Add bay leaf, and all remaining ingredients except raisins.

Heat and then add raisins.  Great with some brown basmatic rice.


oriental-beans

Date:    Thu, 05 Aug 93 15:38:34 EDT

From:    "Anca I. Busuioc" <busuioc@acsu.buffalo.edu>

kidney beans with an oriental twist :^)

2 1lb cans kidney beans (i used Goya, those are some BIG beans...)

1 huge onion

2-3 cloves garlic

few drops sesame oil

few tsp szechuan sauce

1 tsp Vegeta (optional; this is a powdered vegetable mix used 4 soups)

i cooked this in a wok (lovely non-stick one) but you could use a heavy

big pan.  put pan on medium-high fire.  let it get hot.  coat the bottom

with a little sesame oil.  saute onions (_not_ garlic).  meanwhile

open cans, drain one, keep the liquid from the other.  take a few beans

adn mash with a fork (about 2tbsp of 'em) til creamy.  when onions are

translucent, add beans, mashed beans, and juice from 1 can.  cook for

a couple minutes, add szechuan sauce (taste first!  it could be too hot

or too mild for you :^)  i used 3 tsp.)  add Vegeta.  mince/crush garlic

cloves, but only add them  in _after_ you turned off the fire.  mix

into beans, cover, let sit a few minutes.  the hot beans will cook the garlic

but most of the flavor will still be there (i don't like to saute garlic

first because most of the flavor is gone by the time dish is ready...  a

matter of taste, i suppose)

serve over rice.  should serve 3-4ppl.  this recipe was adapted after

something i read on a can.  i think  this provides the best taste-per-

effort ratio...


parsnips-beans

Date:    Wed, 01 Jun 94 14:46:00 EDT

From:    "Anne.Cox" <20676AC@msu.edu>

Parsnips and beans

4 medium parsnips, sliced thin (peel them first)

1 bunch bok choy, chopped/sliced, in fairly large chunks

1 can black beans, rinsed & drained

teriaki sauce (optional)

cooked brown basmati rice to serve vegetables over

Put the sliced parsnips in a casserole (at least 4 qt.) with a tablespoon of

water.  Microwave on high for five minutes or until a fork can pierce the

slices.  Dump the black beans in, and stuff the bok choy on the top.  If the

water has dried up, add a little more.  Microwave until the bok choy is wilted

and the stem tender-crisp.  Stir and serve over cooked rice.  Let everyone add

their own teriaki sauce.

The natural flavors of the vegetables make this appealing, so go easy on the

sauce or any spices you are inclined to add.


pinto-bean-loaf

Date:    Wed, 04 Jan 95 19:15:16 EST

From:    SueSmith9@aol.com

MM: Pinto Bean Loaf

---------- Recipe via Meal-Master (tm) v8.02

      Title: Pinto Bean Loaf

 Categories: Main dish, Mcd/c

      Yield: 1 servings

      3 c  Pinto Beans, cooked/mashed

      1 c  Tomato sauce

      1 c  Bread crumbs, finely ground

    1/4 c  Minced onion

    1/4 c  Quick oatmeal

      3 ts Egg replacer mixed with

      4 tb Water, beat til frothy

           Fresh ground pepper to taste

    1/4 c  Catsup or barbeque sauce

    Preheat oven to 350 degrees.  Combine all

  ingredients, except catsup, in a large bowl.  Mix

  well. Turn into a non-stick loaf pan, 9-1/4 x 5-1/4 x

  3, and flatten.

    Spread catsup or BBQ sauce over the top.  Bake for

  45 minutes. NOTE: Makes a good sandwich spread when

  cold.

   From DEEANNE's recipe files


plum-beans

Date: Tue, 7 Dec 1993 09:26:44 -0800

From: Valerie Schultheiss <valerie@HALCYON.COM>

This recipe is from a cookbook called _The Georgian Feast_, by Darra

Goldstein (New York : Harper Collins, 1993).  (That's Georgia as in

Republic of Georgia, part of the former Soviet Union.)  This recipe

is the "variation" printed after the traditional recipe.  The traditional

recipe calls for an ingredient called tkemali, which is a plum sauce; this

"variation" substitutes other ingredients to achieve a similar effect.  I

think these beans are wonderful, and I normally don't like kidney beans!

Kidney Beans with Plum Sauce (Lobio Tkemali) (variation)

1 cup dried kidney beans

2 garlic cloves, peeled, 1 cut in half, 1 minced

1/2 teaspoon crushed hot red pepper flakes (or to taste)

3/4 teaspoon salt

1 bay leaf

1/4 cup red wine vinegar

1/3 cup plum jam

2 teaspoons minced cilantro

Freshly ground black pepper

Soak the beans overnight in water to cover.  The next day, drain and

rinse them.  Place in a large pot, cover with fresh water and bring to a

boil with the halved garlic, 1/4 teaspoon of the red pepper flakes, 1/4

teaspoon of the salt, the bay leaf, and 2 tablespoons of the vinegar.

Simmer just until tender, about 1 hour.  Drain.

While the beans are still warm, stir in the minced garlic, 1/4 teaspoon

red pepper flakes, 1/2 teaspoon salt, and 2 tablespoons vinegar, along

with the plum jam, cilantro, and black pepper to taste.  Serve at room

temperature.


red-beans-rice

From: kate@incontext.ca

Date: Fri, 14 Jul 95 10:08:05 PDT

Yummy easy recipe...  Not sophisticated, but VERY tasty and filling

after a long day at work.

Kate's Pseudo Red Beans and Rice

- ------------------------------

1 large onion, chopped

3 cloves garlic, smashed

3 ribs of celery, chopped

1 green pepper, chopped

1 red pepper, chopped

1-2 cups tomato juice or canned tomatoes

1 1/2 cups red beans or red kidney beans (1 19oz can)

1 tbsp Tabasco (or more)

cajun seasoning (or use chili powder, cumin, a bay leaf and oregano)

black pepper

1.  Cook onion, garlic, peppers and celery until soft.  Use

your favourite low-fat cooking spray to saute' them, or braise

in water, stock or tomato juice.

2.  Add tomatoes/juice and seasoning to taste.  Simmer about 10 minutes.

3.  Add beans.  Simmer 5-10 minutes more.  (My S.O. likes me to

simmer this until the beans start to disintegrate.  Others may like

the beans firmer.)

4.  Serve over cooked rice.


red-beans-wine

Date: Mon, 21 Aug 95 12:31:22 EST

From: "Margaret Baechler" <mbaechle@wfcsmtp.ie3.lehman.com>

-------------------------

Red Beans in Wine

-------------------------

1 1/2 cups (375ml) red kidney beans, soaked

1 tablespoon sauteing fluid

1 onion, chopped

2 cloves garlic, chopped

1 small red pepper, seeded and sliced

1 cup (250ml) full bodied red wine

1 tablespoon tomato paste

bayleaf, salt and pepper

Cook the beans for 20-30 minutes in unsalted water until just tender.

Drain.  Pre-heat oven to 350F (180C).  Saute the onion, garlic and pepper

until soft.  Add the beans, wine, tomato paste and bay leaf.  Season will

salt and pepper.  Transfer to an ovenproof dish, cover and bake for 45

minutes.  Serve hot.

from "Bean Feast" by Valerie Turvey


refried-beans

Date:    Wed, 05 May 93 12:29:01 BST

From:    Michael Traub <traub@btcs.bt.co.uk>

Refried beans and rice

4 medium sized	cloves garlic, crushed

1 large	spanish onion, chopped

1 teaspoon	Chilli powder (or more, or less, or none at all)

    or 1 fresh chilli pepper/jalapeno

1 teaspoon	crushed dried red chillies

3 teaspoons	cummin

1 teaspoon	ground black pepper

1 teaspoon	Vecon liquid Vegetable stock (or similar)

2 medium	Courgettes, halved and chopped lengthways

1 teaspoon	Mixed herbs

1 can	chopped tomatoes

1 can	Old El-Paso Refried beans (the l__d free ones)

1 cup	Sweetcorn

1 tablespoon	Tomato Puree

1/2 lb	Mushrooms

1	Green Pepper/Capsicum

1	Red Pepper/Capsicum

Soften  the  garlic  and  onion  in  some  water  brought  to the boil in a

saucepan.  Add  the chillies, cummin and black pepper and fry with the heat

up  till  well  combined.  Add  the  mushrooms.  the peppers, the vegetable

stock,  courgettes  and  mixed  herbs  and  cook  with the lid on until the

courgettes  begin  to  soften.  Note  that  Vecon is "fat-free". Look for a

fat-free  stock  when  next  shopping, many stocks are full of fat. Add the

cans  of  tomatoes and refried beans. Mash the refried beans into the dish.

Cook  with  the  lid  on  until  a  creamy consistency is achieved. Add the

sweetcorn  and  keep  the lid removed. Add enough tomato puree to take away

the  "anaemic"  look  of  the  mixture.  The  dish  should  have the creamy

consisitency of an Indian Korma, maybe even slightly thicker. I often serve

it topped with soya yoghurt.


refried-beans-2

Date:    Thu, 11 Nov 93 18:05:02 PST

From:    scarney@cln.etc.bc.ca (Sean Carney)

Refried Beans

This Recipe is pretty authentic.

1) Soak Pinto Beans overnight in water and then pour off the water and

rinse continually until water is clear

2) Barely cover Beans with water, bring to a boil and simmer approx 3 hours!

3) Sautee lots of fresh garlic and chopped onions and add to the beans,

Also add Bay Leaves and Cumin (lots)

Now for the trick:

4) When Beans are tender add salt to taste, remove from heat and mash them

good with a potato masher etc... Then (remember the trick for making fluffy

potatoes?

Well it works for pintos as well) put the mashed beans into a deep casserol

dish and bake covered in the oven for approx 1 hour on 350 degrees.

Muy Saboroso,

These beans will be just like the real thing only no added fats!


refried-beans-3

Date: Thu, 06 Jul 1995 11:08:27 -0600

From: rcox@UH.EDU (RH Cox)

I given up on the canned stuff and resorted to the below procedure.

Timewise, it isn't bad, and these thing keep for a week or two

Frijoles refrito norteamericano ni grasiento

1/2     large onion.

2-4     cloves of garlic

2       cup red beans

7       cups water

        tamari

        rosemary, cayanne

Saute large onion and garlic together, using your preffered method

In crockpot, put beans, sauted onions, garlic, and water,  Stir.  Add

tamari, rosmary, cayanne to taste.  Stir.  Set pot to low for 7-9 h.  If

there is a lot of excess water as end of cooking, cut back on the water

next time.

Place entire contest of crockpot into large nonstick skillet(I use my

circulon or iron skillet).  If beans are not hot, heat them up using

meadium heat, stirring constantly.  Using either a potato masher or slotted

spatula, mash the beans for several minutes.  Let the cook, stirring

occasionally, until they become a solid mass.  You made need to crush a

little more if the beans are not properly pulverized.

Let cool, store in an airtight container, and use as usual.


rice-beans

Date:    Tue, 23 Aug 94 15:49:50 PDT

From:    lynda@decide.com (Lynda Korsan)

Easy Spicy Beans and Rice

2 C. Brown rice (uncooked), or 4 C. cooked

2 15-oz cans of any type of beans

1/2 C. salsa

1 clove garlic, minced (or 1 tsp. minced garlic-in-a-jar)

1/2 large red onion, chopped

2 tsp cumin

2 C tomato (ie spagetti) sauce

10 dashes tabasco sauce

If using uncooked rice, start it cooking.

Rinse canned beans thoroughly in a colander.  In a large nonstick frying

pan add salsa, garlic, onions, and cumin.  Saute until onions are limp.

Add tomato sauce and tabasco sauce, and simmer.

If using cooked rice, reheat it now.

Five minutes before the rice is ready, stir the beans in gently and

simmer until well heated.

Serve beans over rice.

From "Think Light" meal program, which states:

Serves 4 (1-cup) servings.  Per serving - 424 calories.  2.7 gms fat

(5% cff).  84 gms carb.  21 gms protein.  450 mg sodium.  25 gms fiber.


sage-white-beans

Date:    Wed, 10 Aug 94 20:55:58 EDT

From:    Cindy_Bloch@transarc.com

White Beans with Sage

There have been a number of good polenta suggestions...here is

one that we enjoyed earlier this summer.  It was one of those hot

days, so I chilled the polenta in a loaf pan, and just sliced it

(without dry-frying or anything).  On top I put white beans and sage.

It's an adaptation of a recipe from Fields of Greens (called Warm

Cannellini Beans with Sage, p. 270, for those of you with this

cookbook):

2 cans of your favorite white beans...

1 bay leaf

2 fresh winter savory or thyme sprigs

10 fresh sage leaves

1 med. yellow onion, cut into 1/2 inch pieces

salt and pepper

3 garlic cloves, finely chopped

1/3 C dry white wine

1/2 T parsley

Put the beans into a saucepan with the bay leaf, savory and

two of the sage leaves.  Warm gently until you need them, so that they

take in the herb flavors.  Remove the herbs and bay leaf, leave the

beans in their broth.

While the beans cook, chop the remaining sage leaves.

Water-saute the onion, 1/2 t salt, and a few pinches of pepper.  Saute

(I'll probably use water next time; I tried wine, but I thought it

made the whole thing to wine-y.) over medium heat until the onion

begins to release its juices.  Add the garlic and sage; saute for

about 10 minutes, then add the wine and cook for a minute or two,

until the pan is nearly dry.

Add the beans and their broth to the onions along with 1/2 t

salt and a few pinches of pepper.  Lower the heat and cook for 20

minutes, adding alittle water if needed to keep the beans saucy.  Add

salt and pepper to taste.  Add the parsley just before serving.


saucey-black-beans

Date:    Fri, 17 Jun 94 16:04:00 EDT

From:    "Anne.Cox" <20676AC@msu.edu>

Saucey Black Beans

4c dry black beans, soaked overnight

12c water

grated peel from one orange (just the very thin orange part)

4 Vidalia onions, chopped

1/2 can mild green chilis, or whole can for chili lovers

2 cans stewed or canned tomatoes (16 oz cans)

1 t molido (dried Mexican oregeno)

4 cloves minced garlic, or an entire bulb of roasted garlic, peeled

    and chopped

Drain the soaking water from the beans and add the 12c water.  Bring to a

boil, reduce heat and cook at a fast simmer for 1 to 1 1/2 hours, when beans

just start to get soft.  Add all other ingredients except the molido and cook

until beans are truly soft.  Add molido, stir in well, turn off burner and

allow to sit for 30 minutes. Serve over rice or corn bread, or use in

enchiladas.

Beans behave slightly differently with every batch I buy, so adjust the

cooking time according to taste.  I can tell by the smell that they are done.

If the beans seem too liquid, leave the lid off after adding the onions and

allow them to cook down.

NOTE:  I personally prefer 2t of molido, but this is a bit much for some

folks. I'll bet it would be good with the fresh stuff, if I could ever find

it!


savory-red-lentils

Date:    Sat, 15 May 93 00:19:05 EDT

From:    tara@starburst.umd.edu (Tara McDermott)

Savory Red Lentils

Made for dinner:

1 cup red lentils (picked through)

1 onion

1 Tbsp. minced garlic (many many cloves)

1/2 tsp. salt

1/4 tsp. dill

1/2 tsp. savory

1/2 tsp. chili powder

2 cups water

Saute chopped onion and garlic in water (of course) for several

minutes.  Rinse red lentils (mine always have bug carcasses in 'em, so

it's a good idea that you do so), and add with the rest of the

ingredients.  Bring to a boil, cover, and simmer for 15 minutes.

Uncover and cook for a few minutes more - 5 or so if you want to.

This last step is not mandatory, but I didn't use enough water (only 1

1/2 cups), so I added 1/2 cup more and let it mix for a couple of

minutes.

Slop this up with some good fresh bread.  I had some French Meadow

Summer Bread - basil flavor.  I warmed a chunk up in the microwave.


smoked-bean-ragout

Date:    Mon, 03 Apr 95 22:40:59 MDT

From:    nanetteb@csn.org

This recipe is a bit fussy but good. I included my variations (to

make this in a pressure cooker) at the end of the recipe. It is from an

article on vegetarian restaurants in San Francisco in the March issue of

Cooking Light.

                   *  Exported from  MasterCook II  *

                            Smoked Bean Ragout

Recipe By     : Cooking Light/Millenium Restaurant in SF

Serving Size  : 9    Preparation Time :0:00

Categories    :

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1      cup           dried white beans

   1      cup           dried baby lima beans

   6      cups          water

     1/2  teaspoon      liquid Barbecue Smoke.

   2                    bay leaves

   4      whole         garlic heads

   2      cups          cubed peeled butternut squash

   4      cups          vertically sliced onion

     1/2  cup           sherry

   1      tablespoon    balsamic vinegar

   2      teaspoons     sugar

  14 1/2  ounces        can vegetable broth

     1/2  teaspoon      dried savory

     1/2  teaspoon      dried marjoram

     1/2  teaspoon      salt

     1/2  teaspoon      dried thyme

     1/2  teaspoon      pepper

     1/4  teaspoon      ground nutmeg

   1                    bay leaf

   2      cups          chopped tomatoes

Sort and wash beans: place in a Dutch oven. Cover with water to 2 inches

above beans, and bring to a boil; cook 2 minutes. Remove from heat; cover

and let stand 1 hour. Drain beans, and return to pan. Add 6 cups water,

liquid smoke seasoning, and 2 bay leaves; bring to a boil. Cover, reduce

heat, and simmer 45 minutes. Drain beans in a colander; discard bay

leaves. Set beans aside.

Remove white papery skin of garlic heads, making sure not to peel  or

separate cloves. Wrap each head separately in aluminum foil. Bake at 350

for 1 hour; let cool for 10 minutes. Separate cloves, and squeeze to

extract 1/3 cup pulp; discard skins. Set pulp aside.

Steam squash, covered, 6 minutes or until crisp-tender; set aside.

Combine onion and sherry in Dutch oven. Cover and cook over medium heat 10

minutes. STir in vinegar or sugar. Cook, uncovered, over medium-high heat

15 minutes or until onion turns dep golden, stirring frequently. Add

beans, garlic pulp, squash, broth, and next 7 ingredients; bring to a

boil. Reduce heat; simmer 15 minutes. Remove from heat; discard bay leaf,

and stir in tomato. Yield: 9 servings (1 cup serving size).

                   - - - - - - - - - - - - - - - - - -

NOTES : Nan's Pressure Cooker Adaptations: Soak beans in 6 cup water

       overnight. Add vegetable broth, liquid smoke and bay leaves and

       bring to high pressure. Cook 5 minutes and let pressure release

       naturally. Add garlic, squash, onion, (omit sherry for sauteing)

       balsamic vinegar, and spices. Bring back to high pressure. Cook

       for 5 minutes. Release pressure and add tomatoes.


southwest-blackeyed-peas

Date:    Fri, 17 Mar 95 06:12:47 CST

From:    wallis@aps.anl.gov (David Wallis)

Here's a recipe for black eyed peas that's really yummy :) It's fast

and simple enought to throw together in a few minutes. I use canned

peas, because it's quicker. It would work well with dried peas as

well. I served it last night with cornbread and spinach. As a side

dish, this recipe will serve 2 - 4 people.

Southwestern Style Black Eyed Peas

1 can	black-eyed peas

1 	carrot, diced

1/2	onion, diced

1/4	green pepper, diced

1	stalk celery, diced

3	cloves garlic, minced or pressed

1/2 t	salt, or to taste

1/4 t	pepper, or to taste

1/4 t	tobasco or other hot sauce, or to taste

Mix all ingredients together in a saucepan, and bring to boil. Simmer

for at least 10 minutes, but 20 - 25 is better.


southwestern-garbanzos

Date:    Thu, 19 Aug 93 09:41:25 EDT

From:    anich@cordmc.dnet.etn.com (Steve Anich, Eaton Corporation, Milwaukee)

From _Cooking Without Fat_ by George Mateljan.

SouthWestern Garbanzo Beans

1 cup chopped onion

1 large clove garlic, chopped

1 tablespoon finely chopped fresh ginger

1 cup chopped ripe tomatoes

2 tablespoons and 2/3 cup water

1 1/2 teaspoons ground cumin

1 teaspoon ground coriander

1/8 teaspoon cayenne pepper (if you want it a little hotter)

2 cups cooked garbanzo beans

1 tablespoon honey

1/4 cup chopped dates

1 tablespoon lime juice

cilantro and lime wedges for a garnish if desired

1. In a medium skillet, combine onion, garlic, ginger, tomato and 2

tablespoons water.  Saute over medium high heat until tomato and     onion

soften and all liquid has cooked off, about 5-8 minutes.

2. Add seasonings. Cook briefly to blend flavors.

3. Add beans, 2/3 cup water, honey and dates. Bring to boil, cover,

reduce heat and simmer 10-15 minutes.

4. Stir in lime juice.

5. Serve in a bowl or over rice.

Serves 4.

Nutrition Information

Calories 170

Fat 2.2 grams

Percentage of Calories from fat: 12

Cholesterol: 0 milligrams

Sodium: 255 milligrams

Dietary Fiber: 7.1 grams.


spicy-roasted-chickpeas

Date:    Sat, 16 Apr 94 02:39:08 CDT

From:    Jeanne Chappell <jchappel@tyrell.net>

    Spicy Roasted Chickpeas

-----------------------------------------------------------------------

1 - 16oz pkg (2 C) dried Chickpeas - soak over night

      cook on stove or steam till just tender (40 minutes with my B&D steamer)

      Drain - cool

2 egg whites (or 1/4 Egg Beaters)       |   combine

1 pkg taco seasoning                    |

Place Chickpeas & taco blend in a large bowl with a tight lid and shake

till Chickpeas are evenly coated.

Evenly distribute Chickpeas on a large cookie sheet sprayed with PAM

BAKE at 325 degrees for 1 hour - stirring occasionally

Store in covered container in the refrigerator


steamed-rice-beans

Date:    Tue, 23 May 95 07:51 MDT

From: Patricia Rathbone                    <PATRIC@UNMMVS.UNM.EDU>

         (UNM - patric@unm.edu)

Steamed Rice and Beans

1 cup arborio rice

1 cup red lentils

5 1/2 cups water

1 heaping tablespoon veggie broth powder

Put 3 cups water (not included in list) into outer pot.  Bring to a

boil.  Put all ingredients in inner pot and set on outer pot.  Bring

that to a boil.  Cover and let steam 20 minutes.

If the cooked mixture is still too moist, just let it keep sitting

over the hot water when you remove the pot from the heat.  You will

eventually get a crusty layer if you forget to remove it.

You can vary the seasonings as desired.  If you have more time, you

can use same recipe with brown rice and green lentils (I like to

add allspice to this combination).  Actually, any combinations of

grains and legumes that cook in about the same amount of time

would work.


sweet-sour-lima-beans

Date:    Thu, 31 Mar 94 19:49:59 PST

From:    reggie@netcom.com (Reggie Dwork)

                    Sarah's Sweet And Sour Lima Beans

Recipe By     : Deliciously Low by Harriet Roth pg 219

Serving Size  : 6    Preparation Time :0:00

Categories    : Beans                            Fat-Free

                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   3      C             Boiling Water -- or Veggie broth or

                         -- vegetarian chicken

                         -- flavored broth

   1      C             Lima Beans -- dried, rinse, drain

   1      Tsp           Soy Sauce, Low Sodium

   1                    Carrot -- sliced

     1/4  C             Flour -- unbleached

     1/4  Sm            Onion -- grated

     1/4  C             Apple Juice, Frozen Concentrate -- unsweetened

   3      tbsp          Apple Cider Vinegar

Add lima beans, soy sauce, and carrot to boiling liquid, cover, and simmer

1 - 1 1/2 hrs, or until beans are tender.

Brown flour in a heavy skillet (cast iron does well), stirring constantly

with a wooden spoon until golden brown.  Be careful not to burn.

Remove from heat, add grated onion, and blend.

Add browned flour mixture to cooked beans and blend.

Add apple juice concentrate and vinegar, and stir over low heat until a

smooth sauce results.  Simmer 20 min.  Taste and adjust seasonings.  May

be prepared the day before and reheated for serving.

To Serve:

Serve in individual sauce dishes as an accompaniment to simply prepared

entrees like roast chicken or turkey.

VARIATION:

Any one of the following veggies may be substituted for the lima beans:

     16 oz rutabaga, peeled and cubed

     16 oz fresh green beans, sliced

     16 oz potatoes, diced

Helpful Hints:

Leftover sauce can be frozen for future use.

This is quite good!

Typed for you by reggie@netcom.com

                   - - - - - - - - - - - - - - - - - -

NOTES : Cal  145.9

       Fat  0.3 g

       Carb  29.4 g

       Protein  7.2 g

       Sodium  65 mg

       Dietary Fiber  6.1 g

       CFF  2%


watercress-rice-beans

Date:    Mon, 07 Feb 94 11:43:23 PST

From:    nlehrer@isx.com (Nancy Lehrer)

Wilted Watercress with Rice and Beans

1 can Kidney beans

1 can Garbanzo beans

1 can black beans

1 cup brown rice and 1/3 cup wild rice

 -OR use a brown and wild rice mixture of your own

2 or more cloves garlic (to taste)

rosemary and/or sage to taste

Salt and Pepper to taste

Bunch or two of watercress (I suppose you could also use spinach)

Some fresh celantro

Cook rice as usual, but add extra water so that the rice is still somewhat

soupy when it is finished.

Add beans, garlic, salt, pepper and herbs to rice and heat through.

Serve hot rice mixture over bed of watercress and garnish with chopped cilantro


yellow-rice-beans

Date:    Fri, 11 Mar 94 07:56:34 EST

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

Yellow Rice and Beans

3 cups long grain white rice

4 cups water

1 packet Spanish seasoning (Like Goya seasoning with saffron)

1 onion, chopped

1/2 cup chopped green pepper

1/2 cup chopped red pepper

1 cup cooked beans (I LOVE black beans)

chopped green onion

about 1/2 cup frozen peas

about 1/4 cup finely shredded raw carrot

Mix together rice, water, seasoning, onion, peppers and beans.  Put in a

rice cooker, cover and turn to cook.  OR ... Put in a covered saucepan,

bring to boil, turn to warm and let set 20 minutes or until rice is

cooked.  Fluff with fork.

Add green onion, peas and carrot.  Mix gently.  This is a really colorful

dish, and reminiscent of many of the rice and beans recipes I cook.


zucchini-beans

Date: Thu, 27 Jul 1995 16:38:13 -0700

From: nli@cyberia.com (Nancy L. Interdonato)

Zucchini and beans

RE:  What to do with three large zucchini.  One of my favorite recipes (my

own invention).  Fat-free Vegan.

Ingredients:

1 Large Onion (i like Red)

3 Large Sweet Bell Peppers (1 red, 1 green, 1 yellow)

About 1 cup of water

Vegetable broth (powder or cube to taste)

2 - 3 Med-Large zucchini (I prefer to mix yellow and green)

1 Large Can of Cannelini (white kidney) beans, rinsed and drained

1 pound (more or less) of tri-color rotini or penne

Slice onion and peppers into 2 - 3" strips.  Saute in water and

broth/seasoning until soft.  (Make sure the water doesn't all evaporate, but

don't add too much.  Use only enough water to keep it from sticking).  The

zucchini will add water to it as it cooks.

Slice zucchini into 1/4" slices ( and cut in half if zucchini is very

large).  Add zucchini to onions and peppers and steam until the zucchini

starts to get soft.  Then take the lid off so that the mixture can thicken.

When the zucchini is soft, but with a slight bite, add the cannelini beans.

Stir and cook over low heat until it thickens more.   Eat as a sauce over

the pasta.

This is a truly wonderful dish - it's best when everything is fresh but you

can make it in the winter and it will still taste good.  It's also one of

those dishes you can make for meat-eaters - they'll love it.  Cook it in a

large skillet or dutch oven - I use cast iron.  I sometimes add a bay leaf

to the onions and peppers as they cook.  Nice touch of flavor...


12-grain-bread

Date:    Thu, 06 Oct 94 07:21:05 PST

From:    "Rob Ryerson" <RYERSONRA@compctr.ccs.csus.edu>

From The Bread Machine IV - D. R. German

12 Grain Bread

water/milk	1 1/8 cup

fruit concentrate	3 Tbs

maple syrup/honey	1 1/2 Tbs

salt	1/3 to 3/4 tsp

vital gluten (opt.)	1 1/2 to 3 Tbs

12 grain flour	3/4 cup

whole wheat flour	2 1/4 cup

yeast	1 1/2 tsp

12 grain flour may be purchased mail order from a below listed

source. Also, 7/9 grain cereal may be ground into flour - Flour

Equivalent 3 cups


7-grain-bread

Date:    Thu, 06 Oct 94 07:21:05 PST

From:    "Rob Ryerson" <RYERSONRA@compctr.ccs.csus.edu>

From The Bread Machine IV - D. R. German

7 or 9 Grain Bread

Water/Milk	1 1/8 cup

Fruit Juice Concentrate	1 1/2 Tbs

Honey/Maple Syrup	3 Tbs

Salt	1/3 to 3/4 tsp

Vital Gluten (opt.)	1 1/2 to 3 Tbs

7/9 Grain Cereal	3/4 cup

Whole Wheat Flour	2 1/4 cup

Yeast	1 1/2 tsp

 - an easy low-rising bread - 7/9 grain cereal may be found at your

HFS. - Flour Equivalent 3 cups


9-grain-bread

Date:    Sun, 05 Mar 95 11:48:07 PST

From:    Lois Patterson <lois@helix.net>

My husband, Paul Winslow-Hansen, devised the following recipe.  We use a

Black and Decker breadmaker.

9-Grain Bread

1 1/3 cups skim milk

3 T. honey

2.5-3 T. orange juice concentrate

1 1/2 t. salt

1 cup white flour

1 3/4 cup whole wheat flour

3/4 cup 9-Grain cereal (we use Roger's, a brand locally available in B.C.)

3 t. yeast

Mix in the order recommended by your breadmaker.  I know most breadmakers

only require 1.5 t. yeast, but ours calls for 3 t. yeast.

The following recipes are my adaptations from the cookbook that came

with the machine.


anadama-bread

Date:    Thu, 18 Aug 94 23:05:19 PDT

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                           Anadama Bread 1 <T>

Recipe By     : The Best Bread Machine Cookbook Ever, Madge Rosenberg

Serving Size  : 15   Preparation Time :0:00

Categories    : Bread Machine                    Fatfree

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

                        1 1/2 Lb Loaf: -- (1 lb loaf)

   2 1/4  Tsp           Active Dry Yeast -- (1 1/2 tsp)

   1 2/3  C             Bread Flour -- (1 C+ 2 T)

   1 1/2  C             Whole-Wheat Flour -- (1 C)

     1/3  C             Yellow Cornmeal -- (1/4 C)

     1/3  C             Molasses -- unsulfured, (1/4 C)

   1 1/2  Tsp           Salt -- (1 t)

   1 1/2  C             Water -- (1C)

Note: The original recipe called for 1 1/2 T vegetable oil for the lg loaf

and (1T) for the smaller loaf.  I omitted it.  Could use Wonderslim or

possibly applesauce instead.

Add all ingredients in the order suggested by your bread machine manual

and process on the basic bread cycle according to the manufacturer's

directions.  Let the loaf cool before slicing.

Formatted into MasterCook II and tested for you by Reggie Dwork

reggie@netcom.com


apple-cinnamon-bread

Date:    Sun, 05 Mar 95 11:48:07 PST

From:    Lois Patterson <lois@helix.net>

Apple-Cinnamon-Whole-Wheat-Oatmeal Bread

1 1/3 cup apple juice

2 T. orange juice concentrate

1 T. honey

1 1/2 t. salt

1/2 t. cinnamon

1/3 cup diced apple

1/4 cup wheat gluten

3 1/4 cup whole-wheat flour

1/2 cup oats (I used quick)

3 t. yeast

Mix in the order recommended by your breadmaker.  This uses the powdered-milk

white/wheat setting on the Black & Decker.  This makes a good-sized loaf,

and it has a lovely aroma.  The apple pieces are indistinguishable at

the end (the bread maker must blend them up).


applesauce-bread

Date:    Wed, 26 May 93 03:16:26 EDT

From:    KEVWIL@delphi.com

---------- Recipe via Meal-Master (tm) v7.04

      Title: Applesauce Bread

 Categories: Breads, Breadmaker, Brunch

   Servings:  1

--------------------------MICHAEL HATALA  RJHP21A--------------------------

-----------------------------FOR 1-1/2 LB. LOAF-----------------------------

      1 pk Yeast

  2 1/4 c  Bread flour

    3/4 c  Wheat flour

    1/2 t  Salt

      4 T  White sugar

    1/2 t  Cinnamon

      1 pn Nutmeg

    2/3 c  Warm applesauce

    1/2 c  Warm applejuice

    1/2 c  Grated fresh apple

  Put all ingredients into the pan, select white bread, and push start. From

  Loafing It by DAK

-----


bagel-bread

Date:    Wed, 26 May 93 03:16:26 EDT

From:    KEVWIL@delphi.com

---------- Recipe via Meal-Master (tm) v7.04

      Title: Whole Wheat Bagel Bread from

 Categories: Breadmaker, Jewish

   Servings: 12

           -ANN SULLIVAN   (VGCT49A)

           -1 1/2 lb loaf

  1 1/2 ts Active dry yeast

  1 1/2 ts Gluten

      3 c  Whole wheat flour

      2 ts Salt

      3 tb Honey

      1 c  -warm water

----------------------------NUTRITIONAL ANALYSIS----------------------------

   1437    *Total calories

     54    *Total protein

      7    *Total fat

      1    *Total saturated fat

           *Total cholesterol

   4269    *Total sodium

     45    *Total fibre

      4    *Caloris from fat

    313    *Total carbohydrates

  If you don't like making bagels but want the texture of bagels with the

  low-fat nutritional benefits; try this bread. It tastes like a bagel and is

  especially good sliced and toasted.

  There is one note for the Panasonic/National machines and that is to use 3

  tsp yeast for 1 1/2 lb loaf.  I believe that this is for the older

  Panasonics as I do remember Linda Rehberg saying that the newer models came

  out after their book was published and that the yeast amounts in her book

  were not for the newer Panasonics. Upon re-reading I found I missed one

  thing. I did add a few more tsps of water as the dough ball was not forming

  to my liking.  Let me know if you make this and how you like it.

  Great Bread Machine Recipes Norman A. Garrett Ann/New London,Ct. **

  10/20/92 19:42 Formatted by Elaine Radis


banana-oatmeal-bread

Date:    Thu, 18 Nov 93 10:25:29 EST

From:    epochsys!aiko@uunet.uu.net (Aiko Pinkoski)

Banana Oatmeal Bread

adapted from Bread Machine Baking, Perfect Every Time by Brody & Apter

for small Panasonic/National (1 lb)

1/4 c steel cut oats, soaked in 1/4 c boiling water until mixture

is at room temparature

1 tsp salt

3 tbsp powdered buttermilk

3/4 c rolled oats

1 1/2c whole wheat flour

2 Tbsp vital wheat gluten

2 Tbsp brown sugar

3 Tbsp water

1 1/2 tsp EnerG beaten with 2 TBSP water (or I guess other 1 egg equivalent)

3/4 c mashed very ripe bananas

2 tsp yeast

Place all ingredients except yeast in machine. Place yeast in

dispenser.  Program for whole wheat and press Start (work ok with

Basic bread too).

I've added all different kinds of dried fruit (apricots, dried

cherries, raisin s) to this and that comes out great.  Add 1/2 cup of

chopped fruit whenever you normally add raisins (if you have a raisin

bread cycle then at the beep. That's my only complaint with the

Panasonic--I think I did it last time around 2:40 left in the whole

wheat cycle, and it came out ok, for those of you that also have the

Panasonic).


basic-bread

Date:    Fri, 02 Sep 94 08:18:09 EDT

From:    s_silverman%w036_nw@MWMGATE1.mitre.org

    Bread:  Below is my basic bread recipe.  I commonly use a cup of

    rye or half a cup of rye and half a cup of corn flour + 3 T of

    carroway seeds.  This is great with soups or for open sandwiches.

    This bread is a bit heavy for a two slice sandwich.

--MM

Basic Bread Recipe

2 3/4 teaspoons yeast   CRITICAL use a measuring spoon

1 t     malt powder

2 oz    water at 120 degrees (NOT MORE) get a dial thermometer

pour above into bread machine and measure the following. This gets

yeast off to a good start.

Measure out in a separate bowl the following or just wait a few

minutes for the yeast to take off and then add directly to machine.

3 C Whole Wheat Flour

      As much as 1 Cup may be replaced by rye,corn flour, oat flour, etc.

.5   C   unbleached white flour

1  heaping T Gluten (not critical), + 1 heaping T for each cup non wheat

                flour

1 C water,

   Sweetening, depending on batch, could be 2 T honey, or molasses, or malt

   sugar, etc.  Amount depends on whether you want sweet (raisin) or not

   (rye, etc. )

 1 t salt     add at end, this inhibits yeast

(Not putting honey or molasses in the bowl makes it easier to clean.)

Once yeast is bubbling, add dry ingredients to machine and any other

wet ingredients, any seeds, banana, etc.  Start and watch to adjust

moisture.  Probably needs another oz. of water.  May need more.  Each

batch needs to be adjusted.  Should be one mass not two separate ones

and machine should be able to stir without straining.


blueberry-bread

Date:    Tue, 12 Jul 94 11:16:05 PDT

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                   Blueberry Bread    Machine Made  <T>

Recipe By     : DAK Industries

Serving Size  : 14   Preparation Time :3:40

Categories    : Fruit                            Bread Machine

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1      Pkg           Yeast

   3      C             Bread Flour

     1/2  Tsp           Salt

   2      Tbsp          Sugar

   4      Tsp           Applesauce, Unsweetened -- * see note

  16      Oz            Frozen Blueberries -- thawed and drained

                         -- reserve liquid

     1/4  C             Retained Juice -- at room temperature

     1/4  C             Water -- approx., 90 deg F

In order listed, add all dry ingredients into pan.

Put berries in with dry ingredients.

For a 1 1/2 lb. loaf, my machine needs 300 cc of liquid at 90 deg. F.  I

select thin top crust, then start the machine.

                   - - - - - - - - - - - - - - - - - -

NOTES : NOTE: To lower the fat, I use applesauce in place of the fat and

       have had excellent results doing this.  This recipe called for 1

       TBSP. butter or margarine.

       Cal.  132.6

       Fat  0.6 g

       Carbs.  28.1 g

       Protein  4.0 g

       Sodium  27 mg

       Dietary Fiber  1.9 g

       CFF  3.8%


bread

Date:    Tue, 06 Dec 94 11:38:11 EST

From:    "Bruce E. Wilson" <bewilson@emn.com>

Standard FF bread recipe:

3 c bread flour

1 c whole wheat flour

1 packet/2 1/4 tsp yeast

1 Tbsp sugar

1 tsp salt

1 Tbsp powdered skim milk or soy milk (optional, but I think it helps)

1 1/2 c hot water.

Follow usual procedure for breadmaker.  Makes a 1 1/2 lb loaf.

I think this works out to 70 cal, 0.5 g fat per ounce.


breakfast-buns

Date:    Mon, 09 Jan 95 08:35:00 EST

From:    "Von Balson, Kathleen" <VBalson@IT.jea.ci.jax.fl.us>

Maple-Oat Breakfast Buns

2/3 cup rice milk

egg sub. equivalent for 1 egg

1 tbsp applesauce (sub. for b*tt*r)

2 cups bread flour

1/3 cup oat flour (process rolled oats in food proc.)

4 tsp. sugar

1/2 tsp. salt

1 tsp. yeast

1/3 cup maple syrup

1/4 cup brown sugar

1/4 tsp. cinnamon

1/8 tsp. nutmeg

1/2 to 1 cup raisins

2/3 cup rolled oats, toasted in 350 oven for 10min. or until light brown

Add the first 8 ingredients to bread machine according to manufacturer's

instructions.  Set it for the dough setting (mine calls it the manual

cycle).  When cycle is complete, remove dough from machine.   Cover and let

rise 10 min.  In a small saucepan, stir together the syrup, spices and brown

sugar.  Cook over low heat until sugar is dissolved, remove from heat and

stir in raisins and toasted rolled oats.  Set aside.

On a lightly floured surface, roll dough into a 12x8 rectangle.  Spread

raisin mixture over dough to all edges.  Roll up jelly roll style, pinch

seams to seal.  Cut into 1 inch slices.  Place rolls, cut sides down, on non

stick cookie sheet.  I gave my sheet a couple of spritzs with cooking spray

and I think it helped.  When the rolls come out, you need to use a spatula

to pry them off the pan, because the brown sugar will have stuck, but they

come right up.  These had just the right amount of sweetness.  Enjoy!


burger-buns

Date:    Sun, 13 Nov 94 05:48:42 PST

From:    "Rob Ryerson" <RYERSONRA@compctr.ccs.csus.edu>

I made these burger/weenie buns last night for dinner. They were

great. I put them into my P/C cookbook, Micro Cookbook and did an

export for the nutritional analysis.

--> Exported from Micro Cookbook V4 <--

                Whole Wheat Burger & Weenie Buns

                           Serves   8

Prep   2:00    Cook   :15    Stand   :15    Total   2:30

From the Speciality Bread Section of Bread Machine Magic by Linda

                      Rehberg & Lois Conway

1      cup water

1      each powdered egg substitute

2      cups all-purpose flour

1      cup whole wheat flour

3/4    teaspoon salt

1/4    cup frozen apple juice concentrate

1/4    cup sugar, (or fructose)

3      teaspoons yeast

Place all ingredients in bread machine. Select dough cycle, and

allow to complete.

After machine dough cycle, remove from machine, and place on

floured counter or dough board. Gently roll and shape into 12

inch rope. With a sharp knife, divide into 8 pieces for burger

buns, or 12 pieces for weenie buns. Shape according to purpose,

and place on sprayed baking sheet. Cover and allow to rise for 15

minutes until nearly doubled.

Preheat oven to 400 deg. F. Bake for 12 to 15 minutes until

golden brown. Remove from oven, and cool on racks. Slice to use.

May be frozen for 3 to 4 weeks.

Nutrition (per serving):  191 calories

   Saturated fat      0 g

   Total Fat          1 g   (3% of calories)

   Protein            5 g   (11% of calories)

   Carbohydrates     41 g   (86% of calories)

   Cholesterol        1 mg    Sodium        223 mg

   Fiber              0 g     Iron            1 mg

   Vitamin A          2 IU    Vitamin C       0 mg

   Alcohol            0 g

Source: Bread Machine Magic

Page(s): 155

           Date Published: 1992

ISBN 0-312-06914-6 (paperback original)


carrot-ginger-loaf

From: Katie E Green <kgreen@u.washington.edu>

Date: Sun, 23 Jul 1995 07:22:27 -0700

This is for the 1 lb loaf.

This brought my neighbor over for a visit--she followed the smell.

                          CARROT GINGER LOAF

          1 teaspoon dry yeast

      1 3/4 cups bread or all purpose flour

        1/2 cup whole wheat flour

          2 tablespoon dry milk powder

          1 teaspoon apple butter or jelly

            (or substitue 1/2 cup fresh fine grated apple)

          1 teaspoon ground ginger

        1/2 teaspoon ground cinnamon

        1/4 teaspoon ground cloves

        1/2 teaspoon salt

          2 tablespoons minced dried figs, or prunes

            (pour boiling water over to soften, drain well)

        1/3 cup grated carrots

        3/4 cup water (or omit milk powder and add equal amount milk)

      Substitutions:  I sub'd apricots for the prunes

      Add all ingredients in the order suggested by your machine

      manufactuer.  Process on Basic Bread Cycle.


carrot-thyme-bread

Date:    Thu, 18 Aug 94 23:05:19 PDT

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                         Carrot & Thyme Bread <T>

Recipe By     : The Best Bread Machine Cookbook Ever, Madge Rosenberg

Serving Size  : 15   Preparation Time :0:00

Categories    : Bread Machine                    Fatfree

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

                        1 1/2 Lb Loaf: -- (1 lb loaf)

   2 1/2  Tsp           Active Dry Yeast -- (1 1/2 tsp)

   2 1/4  C             Bread Flour -- (1 1/2 C)

   1      C             Rye Flour -- (2/3 C)

     1/2  C             Yellow Cornmeal -- (1/3 C)

   1 1/2  Tbsp          Sugar -- (1 T)

   1 1/2  Tsp           Salt -- (1 tsp)

   1 1/2  Tbsp          Dried Thyme -- (1 T)

   2      C             Carrots -- freshly grated, or

                         -- finely chopped,

                         -- (1 1/3 C)

   1      C             Water -- (1/2 C or more if

                         -- needed)

This moist multi-grain bread is excellent.  It is chock full of vitamins

and fiber and tastes good with fruit or vegetable salad or lentil or bean

soup.

Note:  The original recipe called for 3 T vegetable oil for the large loaf

and 2 T for the smaller loaf.

Add all ingredients in the order suggested by your bread machine manual

and process on the basic bread cycle according to the manufacturer's

directions.   Let the loaf cool before slicing.

Formatted into MasterCook II and tested for you by Reggie Dwork

reggie@netcom.com

                   - - - - - - - - - - - - - - - - - -


cherry-almond-bread

Date: Mon, 29 May 95 22:37 EST

From: hopi@iquest.net (Janice Heiss)

For bread machines.

CHERRY-ALMOND MUFFIN BREAD

In a glass measuring cup mix:

   1 T. corn syrup (works without this but the crust is different)

   2 t. almond flavoring

   warm water to make 1 1/4 cups liquid

Pour above into bread machine mixing pan and add:

   3 c. bread flour

   3 T. non-fat dry milk

   1 t. salt

   1/4 t. baking soda

   2 t. sugar

   2 t. yeast

Set bread machine for sweet bread, light crust.  When raisin/nut beep

sounds, add 1/2 c. dried red cherries.  (May also add 1/3 c. chopped

almonds, but this adds fat, and the bread is good without it).

[Give this a chance to cool before tasting.  The flavor is better].


cinnamon-raisin-bread

Date:    Wed, 31 Aug 94 11:04:57 EDT

From:    Andrew Evans <aevans@cais.cais.com>

Anyway, here's the recipe that I've been using - It's adapted from

McDougall (added raisins & cinnamon, adjusted proportions):

                    *  Exported from  MasterCook II  *

                          Cinnamon-Raisin Bread

Recipe By     : (Adapted from McDougall Honey-Whole Wheat Recipe)

Serving Size  : 8    Preparation Time :3:40

Categories    : Breads

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1      cup           water

   2      tablespoons   honey

   2      cups          flour, whole-grain wheat

   1      teaspoon      salt

     1/4  cup           vital wheat gluten

   2 1/2  teaspoons     yeast

   2      teaspoons     cinnamon

     1/2  cup           raisins

This recipe was adapted for the Toastmaster 1152U (1-lb.) machine.  If

you are using a 1.5-lb. machine, just multiply all amounts by 1.5.  Put

first 6 ingredients in machine.  Set for Specialty cycle (mix-in alarm).

When mix-in alarm sounds, add cinnamon and raisins.

                   - - - - - - - - - - - - - - - - - -

Serving Ideas : Toast and slather with apple butter!  :9

NOTES : If you leave out the cinnamon and raisins, this is the

(excellent) McDougall honey-whole wheat bread.

Only 3.8% CFF!


cuban-bread

Date:    Wed, 26 May 93 03:16:26 EDT

From:    KEVWIL@delphi.com

---------- Recipe via Meal-Master (tm) v7.04

      Title: CRUSTY CUBAN

 Categories: Breadmaker, Ethnic

   Servings:  1

           -BARBARA CHAIN   (RNRM97A)

           -DONNA GERMAN.

  1 1/8 c  -water

      3 c  Bread flour

      1 ts Salt

      1 tb Yeast; scant tab

  and you quick cycle this is very crust and my family loves this bread. good

  luck barb from sunnyvale, ca. Reformatted by Elaine Radis


english-muffin-bread

Date:    Wed, 23 Nov 94 10:50:10 EST

From:    dmc@cherry-semi.com (Dawn Chace)

This is the English Muffin Bread that I've been raving about.  We're going to

bring it to T-day dinner tomorrow, and we're also planning to use it for french

toast on Christmas Day for the whole family!  I can't wait!

This is for a 1-1/2 lb. loaf in the bread machine.

English Muffin Bread

1-1/4 c. water

2 tsp. sugar

1 tsp. salt

1/4 tsp. baking soda

3 c. flour

3 Tbl. nonfat dry milk

2 tsp. yeast


garlic-basil-bread

Date:    Tue, 02 Nov 93 10:23:59 EST

From:    kramerl@gdb.org (Laurie Kramer)

Note that the ingredients are based on a 1 pound loaf made

in a breadmaker (hence no kneading instructions are supplied).

Garlic & Basil bread

--------------------

2 cups baking flour

1 cup water heated to 105 degrees F.

1 packet yeast

1 tsp sugar

1 tsp (or less) salt

3/4 tsp basil (we haven't tried fresh)

3/4 tsp garlic powder


ginger-pumpkin-bread

Date:    Tue, 15 Feb 94 10:09:31 +0500

From:    epochsys!aiko@uunet.uu.net (Aiko Pinkoski)

From Bread Machine Baking for Better Health, by Maureen B. Keane and

Daniella Chace.

I made the Medium recipe in my Panasonic, and I ran out of white flour

so I used 1/2 c white, 2.5 c whole wheat, and 2TBSP gluten.  I also

cut the salt to 1/2 tsp.  The book gives large, medium and small recipes.

Ginger Pumpkin Bread  from Bread Machine Baking for Better Health

--------------------

3/4 c nonfat milk

3/4 c canned pumpkin

3 TBSP blackstrap molasses

1.5 c whole wheat bread flour

1.5 c unbleached bread flour

1.5 TBSP vital wheat gluten

3/4 tsp ginger

3/4 tsp salt

1.5 tsp yeast

Nutrition facts based on medium sized loaf.

Serving size 2.954 oz (10 per container).  166 calories, 10 calories

from fat, total fat 1g, sodium 177mg, carbohydrate 34g (dietary fiber 2g

sugars 3g), protein 7g.  vitamin A 44%, C 1%, calcium 7%, iron 16%.


guiness-oatmeal-bread

Date:    Mon, 29 Aug 94 06:47:33 PDT

From:    Michelle Dick <artemis>

This is a recipe adapted for the 1.5 lb Panasonic Bread Machine.  It's

almost perfected (I think another 1 T of water and/or 1/2 t of yeast

would benefit it).

GUINNESS OATMEAL BREAD

Adapted from Bread Machine Baking by Lora Brody and Millie Apter

2 cups unbleached white bread flour

1/2 cup whole wheat bread flour

1 cup quick-cooking oatmeal

1/2 cup cornmeal

1 1/2 t salt

4 T powdered buttermilk

1/2 cup flat room-temperature flat Guinness stout

3 T maple syrup

2 egg whites

1/2 cup plus 1 T water

2 1/2 t yeast


herb-bread

Date:    Thu, 28 Jul 94 18:22:52 EDT

From:    matejkrf@Picard.ml.wpafb.af.mil (Richard F. Matejka)

Anita

                    *  Exported from  MasterCook Mac  *

                                 Herb Bread

 Recipe By     : Fleischmann's Yeast Best Ever Breads

 Serving Size  : 12   Preparation Time :0:00

 Categories    : Bread Machine

   Amount  Measure       Ingredient -- Preparation Method

 --------  ------------  --------------------------------

      3/4  c             water

      3/4  tsp           salt

    1      tbsp          applesauce

    2      c             bread flour

    1 1/2  tbsps         instant dry milk powder

    1 1/2  tbsps         sugar

    1 1/4  tsps          Italian seasoning

    1 1/2  tsps          dry yeast

 Combine all ingredients according to manufacturer's directions. Process in

regular, delayed, or rapid bake cycle.


honey-peasant-bread

Date:    Wed, 26 May 93 03:16:26 EDT

From:    KEVWIL@delphi.com

---------- Recipe via Meal-Master (tm) v7.04

      Title: Honey Peasant Bread: DG #4

 Categories: Breadmaker

   Servings:  1

           Posted by Gaye Levy DTXT63A

  1 1/2 c  Water

  1 1/2 t  Honey

    1/3 t  Salt

           Vital Gluten see below **

      3 c  Whole wheat flour

  1 1/2 t  Yeast

  From The Breadmachine Cookbook IV, Donna German. Medium Loaf. Use 1 1/2 TBL

  to 3 TBL Vital Gluten (optional).


honey-ww-bread

Date:    Mon, 13 Sep 93 03:18:35 PDT

From:    Michelle Dick <artemis>

This recipe is for bread machines, in particular, the 1.5 lb panasonic

machine.

HONEY WHOLE WHEAT for the LARGE PANASONIC MODEL

1.5 t salt

3 cups whole wheat flour

1/2 cups unbleached white flour

1/3 cup cornmeal (I use masa harina)

2 T gluten

3 T nonfat dry milk

1/3 cup honey

1.5 cups water

1 T yeast

Place all ingredient except yeast in the pan.  Place yeast in the

dispenser. Program for Whole Wheat (for dark crusty crust) or Basic

Bread (lighter crust) and press start.  Wait 3-4 hours.  This makes a

2 lb loaf.

I find Red Star Active Dry Yeast to be the best.  When I was actively

baking, I'd get it in 2lb packs from the wholesale warehouse stores

and keep it in the frige (much cheaper that way).  Adding gluten

(vital wheat gluten or gluten flour, not hi-gluten flour) to whole

wheat breads really helps a lot.  The bran in whole wheat bread

inhibits the formation of the long protein gluten strands that trap

gas bubbles and give bread its spongyness.  Adding more gluten to

compensate makes whole wheat breads lighter.  Try 1-4 T per loaf.


italian-bread

Date:    Wed, 26 May 93 03:16:26 EDT

From:    KEVWIL@delphi.com

      Title: OUR FAVORITE ITALIAN BREAD

 Categories: Breadmaker, Low-cal

   Servings:  1

           -DTXT63A

           -Donna German's Book I

---------------------------------SMALL LOAF---------------------------------

    1/2 c  Water

    2/3 ts Salt

    1/2 ts Sugar

  1 1/2 c  Bread flour

      1 ts Yeast

--------------------------------MEDIUM LOAF--------------------------------

    2/3 c  Water

    3/4 ts Salt

    2/3 ts Sugar

      2 c  Bread flour

  1 1/2 ts Yeast

---------------------------------LARGE LOAF---------------------------------

      1 c  Water

  1 1/4 ts Salt

      1 ts Sugar

      3 c  Bread flour

  2 1/2 ts Yeast

  This is by far our favorite dinner bread. It is closer to genuine "french"

  breaf than any other recipe we have tried so maybe it is really Italian

  bread that we like so much !!

   From Donna German CB #1.


light-rye-bread

Date:    Sun, 18 Sep 94 14:58:33 CDT

From:    Sandra L Haberichter <haber@csd4.csd.uwm.edu>

So far, the best of my many bread machine cookbooks is 'The Complete Book

of Bread Machine Baking' put out by Trillium Health Books; Lara Pizzorno,

Editor.  I have used the following rye bread recipe with success.  I

usually make the tablespoons of gluten flour into 'heaping' tablespoons

to ensure good rising.

Light Rye Bread

1-pound loaf (8-10 servings)

3/4 cup water

1.5 tablespoons honey

3/4 teaspoon salt

3/4 cup (4.1 ounces) whole wheat flour

3/4 cup (3.9 ounces) unbleached flour

1/2 cup (2.1 ounces) rye flour

2 tablespoons gluten flour

2 teaspoons cornmeal

1 teaspoon caraway seeds

1.5 teaspoons active dry yeast

Put the ingredients in the bread pan in the order listed.  Reverse the

order if the manual for your machine calls for dry ingredients first.

Select Basic Wheat Cycle, Light setting (or the equivalent setting for

you machine). Press Start

**note: I usually use bread flour instead of the unbleached flour

        Also, most recipes in this book call for some amount of canola

        oil, I just leave it out.


light-ww-bread

Date:    Thu, 18 Aug 94 23:05:19 PDT

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                       Light Whole Wheat Bread <T>

Recipe By     : The Best Bread Machine Cookbook Ever, Madge Rosenberg

Serving Size  : 15   Preparation Time :0:00

Categories    : Bread Machine                    Fatfree

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

                        1 1/2 Lb Loaf: -- (1 lb loaf):

   2 1/4  Tsp           Active Dry Yeast -- (1 1/2 tsp)

   1 2/3  C             Bread Flour -- (1 C + 2 T)

   1 1/2  C             Whole-Wheat Flour -- (1C)

   1 1/2  Tsp           Salt -- (1 t)

   3      Tbsp          Honey -- (2 T)

   1 1/4  C             Water -- (3/4 C + 1 T)

Light in texture, color, taste and calories when sliced thin, this bread

makes good sandwiches.

Note:  The original recipe called for 1 1/2 T vegetable oil for the lg

loaf and 1 T for the smaller loaf.

Add all ingredients in the order suggested by your bread machine manual

and process on the basic bread cycle according to the manufacturer's

directions.

Formatted into MasterCook II and tested for you by Reggie Dwork

reggie@netcom.com

                   - - - - - - - - - - - - - - - - - -


light-ww-bread-2

Date:    Tue, 20 Sep 94 13:01:51 PDT

From:    vmh@intellicorp.com

Light Whole Wheat Bread (adapted from the book that came with my machine)

-----------------------

This is my 'basic' recipe. It never goes wrong, raises well, and

my SO who is not very excited about 100% WW loves it.

1 1/8 cups Water

1 cup Whole Wheat Flour

2 cups Unbleached White Flour

1 1/2 T Non-fat Dry Milk (optional)

1 1/2 T Sugar

1 1/2 t salt

2 t Active Dry Yeast

Use Whole Wheat mode. Timer ok.


maple-bread

Date:    Thu, 09 Sep 93 13:58:52 EDT

From:    gosselin@tartan.com

MAPLE SYRUP BREAD

i have a hitachi <mumble>.  it needs 1/2 tsp more yeast than some

other makers.

btw, if you make a lot of bread you should consider buying a restaurant pack

of yeast.  my red-star yeast cost about $3 for 2 or 3 pounds.  this is a

heckuvalot cheaper than those little envelopes.

1 cup 3 Tbs water

2 Tbs maple syrup

2 Cups unbleached white flour (I use Robin Hood)

1 Cup whole wheat flour (I use Robin Hood)

1/2 Tbs salt

1 Tbs yeast

Process in bread machine.


maple-honey-bread

Date:    Fri, 10 Sep 93 08:37:33 MDT

From:    seb1@bighorn.dr.att.com (131010000-BadianS(DR1510)43)

Recipe from:

The Bread Machine Cookbook IV, Whole Grains & Natural Sugars

Donna Rathmell German

Nitty Gritty Cookbooks, Bristol Publishing Enterprises, Inc

San Leandro, CA

ISBN 1-55867-049-1

Maple Honey Wheat Bread (makes one large loaf)

-a somewhat sweet loaf

milk/water	1.5 cups

fruit juice concentrate	2 Tbl

honey	0.25 cups

maple syrup	0.25 cups

salt	0.5 tsp

vital gluten,optional	2 to 4 Tbl

whole wheat bread flour	4 cups

yeast	2 tsp

If you use regular whole wheat flour be sure to add the 4 Tbl's of vital

gluten.

Nutritional Analysis per 1 oz slice: 71.3 calories, 0.3 gms fat, 3.1 gms

protein, 14.9 gms carbohydrates, 0.2 gms cholesterol, 44.2 gm Na


oat-bran-pitas

Date:    Mon, 21 Feb 94 21:13:44 EST

From:    BRRB11A@prodigy.com (MRS ROSE L GEIGER)

Here's my BREAD MACHINE recipe for Pita Pockets.  SOoooooo GOOD!

The original recipe comes from the cookbook PITA THE GREAT,

by Virginia T. Habeeb. (A super book about Pitas...HIGHLY

recommended! Just eliminate the fat!)  Here's my adaptation of her Pitas

for the Zoji Bread Machine.

This same dough could probably be successfully mixed by hand.  If anyone

happens to try, I'd love to hear about it.

WHOLE-WHEAT/OAT BRAN HONEY PITAS

1 1/2 cups water

2 teaspoons honey

1 teaspoon salt (Substitue Morton's LITE or OMIT)

2 cups whole wheat flour

1/2 cup Oat Bran

1/2 cup Buckwheat Flour and/or rye flour

1 cup Unbleached All Purpose flour, plus a couple of TBS.

1 Gram of Vitamin C  (Crushed)

2 TBS Gluten

1 TBS of Dry yeast

(Yes, you CAN use ALL whole wheat flour and other kinds of grains.

Personally, I like the texture better when I use some unbleached flour. I

DON'T recommend Soy Flour.  I tried it and it made them bitter.)

Put in Bread maker on "DOUGH" cycle.

WHEN FINISHED:

Divide dough into little balls, I usally get between 16 and 22 balls

because we like little pitas.

Place the balls on a floured surface and cover them with slightly

damp towels while you roll out 1 ball at a time.

Gently press each ball flat with fingers, keeping it well

rounded.  On a floured surface, use rolling pin to roll each

round from center to outer edge...to form perfect circle, not

quite 1/4 inch thick...3 to 5 1/2 inches for small . . . 8 1/2 in. or so,

for larger...try not to have any creases or cracks..or pitas

won't puff.  (But not to worry, they're delicious even if they

DON'T puff!

As each loaf is rolled, place on floured surface and cover

with clean, dry towel;  do not let the surface of the loaves

dry out.  Let loaves rise in warm draft-free area for 30 to

45 minutes.  Fifteen minutes before loaves have finished rising,

put a cookie sheet in oven and preheat oven to 500 degrees.  Place pitas on

hot cookie sheet and bake for 3 1/2 to 4 minutes.  Believe me, they bake in

a HURRY!  You CAN turn them over to brown on both sides if you like, but I

don't think it's necessary.  Remove from oven and wrap in a towel.  When

cool, store in a plastic bag in the frig.  I reheat mine by putting them in

the microwave for 20 seconds.  Again, once you get the hang of this, it's a

snap.  WELL WORTH THE EFFORT!   They make GREAT little Pizzas!  They're

SOUPER with a bowl of soup!  FANTASTIC stuffed with salad, coucous and

raisins, and they make a great dessert when stuffed with fruit, a little

maple syrup, or WHATEVER!   Hugs, Rose


oatmeal-bread

Date:    Mon, 10 Oct 94 18:33:20 EDT

From:    SHURAHAIGH@delphi.com

OATMEAL BREAD

(adapted from _Bread machine magic_, by Linda Rehberg and Lois Conway

*1 1/2 lb loaf*                  *1 lb loaf*

3/4 c rolled oats                1/2 c rolled oats

1 1/4 c skim milk                3/4 c skim milk

  (can use water, but I

   havent tried that)

3 c bread flour                  2 c bread flour

3 T molasses                     2 T molasses

1 1/2 T sugar                    1 T sugar

2 t yeast                        1 1/2 t yeast

Place all ingredients in bread pan, set crust to Light setting, and begin.


oatmeal-bread-2

Date:    Sun, 05 Mar 95 11:48:07 PST

From:    Lois Patterson <lois@helix.net>

My husband, Paul Winslow-Hansen, devised the following recipe.  We use a

Black and Decker breadmaker.

Hearty Oatmeal Loaf (makes a rather small loaf, but very nice)

1/2 cup apple juice

3/4 cup water

2 T. honey

3 T. orange juice concentrate

1 1/2 t. salt

2 1/2 cup - 1 T. whole-wheat flour

1/4 cup wheat gluten

3/4 cup quick oats

3 t. yeast

Mix in the order recommended by your breadmaker.  This uses the fresh-milk

white/wheat setting on the Black & Decker.


orange-bread

Date:    Thu, 28 Jul 94 18:22:52 EDT

From:    matejkrf@Picard.ml.wpafb.af.mil (Richard F. Matejka)

Anita

                    *  Exported from  MasterCook Mac  *

                             Sweet Orange Bread

 Recipe By     : Fleischmann's Yeast Best Ever Breads

 Serving Size  : 12   Preparation Time :0:00

 Categories    : Bread Machine

   Amount  Measure       Ingredient -- Preparation Method

 --------  ------------  --------------------------------

      1/4  c             water

    2      tbsps         water

    1                    egg white

    2      tbsps         orange juice

      3/4  tsp           salt

    1      tbsp          applesauce

    2      c             bread flour

    1 1/2  tbsps         instant dry milk powder

    3      tbsps         sugar

      1/4  tsp           orange peel

    1 1/2  tsps          rapid rise yeast

 Combine all ingredients according to manufacturer's directions. Process in

regular, delayed, or rapid bake cycle.


orange-cranberry-bread

Date:    Tue, 06 Dec 94 11:38:11 EST

From:    "Bruce E. Wilson" <bewilson@emn.com>

Orange-cranberry bread:

1/2 c dried cranberries

zest from 1 orange

2 c white bread flour

2 c whole wheat flour

1 packet/2 1/4 tsp yeast

1 Tbsp sugar or honey

1 tsp salt

2-3 tsp cinnamon

juice from the orange plus water to make 1 1/2 cups

Follow usual procedures (oat bread cycle helps).  I think this one's

a bit higher, something like 80 cal, 0.6 g fat/ounce.


orange-spice-bread

Date:    Thu, 22 Sep 94 07:59:24 CDT

From:    Sandra L Haberichter <haber@csd4.csd.uwm.edu>

This bread smells wonderful while toasting in the morning!

Orange Spice Bread

1-pound loaf (8-10 servings):

1/2 cup water

1/3 cup orange juice

2 teaspoons fructose  (honey works just as well)

1.5 teaspoons orange marmalade

1/2 teaspoon lemon zest

2/3 teaspoon salt

1 cup (5.4 ounces) whole wheat flour

1 cup (5.2 ounces) bread flour or unbleached flour

2 tablespoons gluten flour

1.5 teaspoons cinnamon

1.5 tablespoons powdered whey  (nonfat dry milk powder)

1.5 teaspoons active dry yeast

Put the ingredients in the bread pan in the order listed, or in the

reverse order if the manual for your machine calls for dry ingredients

first and liquids last.  Select Basic Wheat Cycle, Light Setting (or the

equivalent setting for your machine).  Push Start.

From the CompleteBook of Bread Machine Baking put out by Trillium

   Health Books


oreganato-bread

Date:    Fri, 17 Sep 93 09:41:39 PDT

From:    Gayle.Walker@Sonoma.EDU

Here's a recipe I adapted to my DAK Turbo IV breadmaker from "Brother

Juniper's Bread Book".  It makes a really good sandwich bread.

Oreganato bread:

4 cups unbleached all-purpose flour (I use the kind for bread makers)

a little less than 1/2 cup polento

2 teaspoons granulated garlic

3 teaspoons dried parsley flakes

2 teaspoons dried oregano

1 teaspoon crushed black pepper

1 tablespoon active dry yeast (I buy it in bulk and 1 package is equal to one

tablespoon)

1 teaspoon salt

1 1/2 cups warm water

Put all the dry ingredients in first.


pineapple-sweet-potato-bread

Date: Thu, 27 Jul 1995 17:13:53 -0400 (EDT)

From: Diane Morrissey <tree@pbfreenet.seflin.lib.fl.us>

                     PINEAPPLE AND SWEET POTATO BREAD

This bread is sweet, but not too sweet for breakfast. Slicing it thick

and toasting it under a broiler or in a toaster oven will caramelize the

pinapple and intensify the sweetness for a treat later in the day.

Small 1 pound loaf

1 teaspoon dry yeast

1 3/4 cups bread flour

1/2 cup whole wheat flour

2 Tablespoons nonfat dry milk

1/2 teaspoon salt

1/2 cup mashed sweet potato

1/2 cup water

1/2 cup fresh or drained unsweetened canned pineapple chunks (1/2-inch)

Add all the ingredients except the pineapple chunks in the order

suggested by your bread machine manual and process on the basic bread

cycle according to the manufacturer's directions.

Add the  pineapple at the beeper or at the end of the first kneading in

machines without a beeper to signal addition of fruit and nuts.

Per (1-Ounce) serving: 83 Calories; .4 gm. Fat; .1 mg Cholesterol; 4%

Calories from Fat.


pizza-dough

From: Katie E Green <kgreen@u.washington.edu>

Date: Sun, 23 Jul 1995 07:22:27 -0700

                         LOW FAT PIZZA DOUGH

     1 1/2 teaspoons dry yeast

         2 cups bread or all purpose flour

       1/4 cup wheat or oat bran

       3/4 teaspoon salt

         2 tablespoons minced prunes (pour boiling water to soften, drain)

       3/4 cup water

         1 tablespoon yellow cornmeal

           add more water, tablespoon at a time, as needed

     Place ingredients in bread machine according to manufacturer's

     directions.  Process on Dough Cycle.  Preheat oven to 450F.

     Remove dough from machine at end of cycle and divide in two.

     Roll to 10 inche circles on floured board and place on baking

     sheets dusted with cornmeal.  Bake 20 minutes or until browned.


pizza-dough-2

Date: Sat, 30 Sep 1995 13:44:19 -0800

From: mcgimp@dmi.net (J.E. McGimpsey & Linda Brock)

Bread Machine Pizza Dough

The following recipe suggests letting dough rise for 10 to 30 minutes after

shaping, prior to adding toppings. This my modification of the

recipe for "Crusty Pizza Dough" from Donna Rathmell German's *The Bread

Machine Book*. Makes a 14-16 inch crust, using "dough" cycle:

water     1 cup

salt      3/4 tsp.

flour (all-purpose)   1-1/2 cups

wh-wheat flour   1-1/2 cups

yeast (active dry)     2 tsp


pizza-dough-3

Date: Sat, 30 Sep 1995 13:44:19 -0800

From: mcgimp@dmi.net (J.E. McGimpsey & Linda Brock)

Bread Machine Pizza Dough

water   1 cup

honey   1 Tb

whole-wheat flour  2-1/4 cups

wheat germ  1/4 cup

salt   3/4 tsp.

yeast (actv.dry)   2-1/4 tsp.


popcorn-bread

Date:    Sun, 06 Mar 94 09:27:34 EST

From:    BRRB11A@prodigy.com (MRS ROSE L GEIGER)

Subject: WHOLE WHEAT Popcorn Bread

---------- Recipe via Meal-Master (tm) v8.00 (BB)

      Title: WHOLE WHEAT Popcorn Bread

 Categories: Breads, Fat-free, Mcdougall

      Yield: 10 servings

  1 1/2 c  Water

      1 tb Honey

      1 ts Salt (I use Lite Salt)

      3 tb Vital Gluten (rounded)

      1 ts Dry Malt

      1 g  Vitamin C crushed

  3 1/2 c  Whole Wheat Flour (plus to make a round ball)

  1 1/2 c  Milled Popped Popcorn

  2 1/2 ts Yeast (Quick or Regular)

  1. Pop popcorn. (I used an Air Popper)

  2. Mill the popped corn.  (I milled mine in my Vitamix.  I know it can

   also be done in a food processor such as a Cuisenart and it can

probably be done in any good blender.)   8 cups of popped popcorn

will yield 4 cups of fluffy popcorn flour.

  2. Put ingredients in breadpan in order given.

  3. Set for rapid bake.  The resulting loaf is high and LIGHT!

-----

According to my computer program, after entering everything except the

gluten (does anyone have the dietary figures for gluten?) the food value

for one slice of bread is:

Calories          138

Protein              .82 gr

Carbohydrate       29.48

Sodium             97.10 mg

Fiber               1.12

Fat                  .66 gr


poppy-maple-bread

Date:    Sun, 30 Oct 94 14:48:20 CST

From:    judith@utig.ig.utexas.edu (Judith Haller)

                    Poppy Seed Maple Bread

                    (for the bread machine)

1 cup water

2 TBS real maple syrup

1 tsp salt

4 tsp poppy seeds

3 cups whole wheat flour

1-3 TBS  vital gluten (optional)

1 pkg active dry yeast

1/8 tsp orange zest

Assemble ingredients in the order preferred by your machine. Use whole

wheat cycle, if your machine has one.

Slightly coarse and crunchy, this robust bread goes well with a

creamy-smooth squash or pumpkin soup and something dark green, with baked

apples or pears for dessert.


potato-pizza-dough

From: Katie E Green <kgreen@u.washington.edu>

Date: Sun, 23 Jul 1995 07:22:27 -0700

                   MASHED POTATO PIZZA DOUGH--2 (10 inch)

     1 1/2 teaspoons dry yeast

     1 1/2 cups bread or all purpose flour

       3/4 cup whole wheat flour

       1/2 cup mashed potato

         1 teaspoon dried oregano

         1 teaspoon dried thyme leaves

       1/2 teaspoon salt

       3/4 cup water

     Add all ingredients according to machine's manufactuer.  Process

     on the dough cycle.

     At the end of cycle, remove the dough from machine.  Preheat oven

     to 400F.  Divide dough in half.  Roll to 10 inch circles on floured

     board and place on baking pans or sheets.  Cover with you choice of

     toppings.  Bake 20 minutes or until browned to your taste.


potato-turnovers

Date: Sat, 27 May 1995 01:14:35 -0700

From: Michelle Dick <artemis@shell1.best.com>

Herbed Potato Turnovers <T>

Adapted from Madge Rosenberg's _The Best Low-Fat, No-Sugar Bread

Machine Cookbook Ever_.  It was a big hit.

We liberally adapted the recipe, but it still came out great:

Dough:

1 t dry yeast

2.25 c bread flour

1 t dried thyme leaves

1 t dried rosemary

.5 t salt

.25 c nonfat yogurt

.75 c water

Filling:

2 c diced red potatoes

1 small box frozen peas

1/2 diced onion

1.5 T curry powder

salt and pepper to taste

2 garlic cloves, minced

The filling was supposed to be just plain potatoes, garlic and thyme

and rosemary, but my friend and I decided we were in the mood for

something more Indian.  More traditional folks might find that the

bread clashes with the filling -- but I thought it good anyway.  One

could leave the thyme and rosemary out of the dough, if you wanted.

Anyway, here's how to prepare them:

Place all dough ingredients in bread machine and process on dough

setting.  When done, flour a board and your hands and divide the dough

into 8 pieces.  Flatten each piece into a 6 inch circle, place several

tablespoons of filling in the center and pinch dough closed around it.

Place seam side down on nonstick baking pan (I dusted it with flour).

Let rise for 15 minutes.  Then bake for 30 minutes in preheated 400

degree F oven.  Should be golden brown when done.

Makes a very fluffy dough (since we used all white flour which was all

my friend had on hand -- the original recipe calls for 3/4 cup of the

flour to be replaced with 3/4 cup whole wheat flour).


pumpernickel-raisin-bread

Date:    Mon, 20 Mar 95 15:30:55 CST

From:    dpattow@uwspmail.uwsp.edu

If you own a bread machine and like pumpernickel bread, here's a very nice

recipe I modified from one in a Family Circle magazine--with a big thanks to

Andrew Evans, who helped point me towards a fine bread machine.

Pumpernickel Raisin Bread

1 cup water

2 tablespoons molasses

1/4 cup bread flour

1/2 cup rye flour

2 1/4 cups whole-wheat bread flour

1 1/2 tablespoons unsweetened cocoa powder

1 1/2 teaspoons caraway seeds

1 1/4 teaspoons salt

3 teaspoons yeast

1 1/4 cups golden raisins


raisin-bread

Date:    Mon, 30 Jan 95 23:32:00 MST

From:    mormaker@rmii.com

Raisin Bread (adapted from BREAD MACHINE MAGIC by Linda Rehberg and Lois Conway

)

9 oz. of skim milk

1 1/2 c. whole wheat flour

3 T. of gluten flour added to enough unbleached flour to equal 1 1/2 c.

1 t. salt

3 T. brown sugar

1/2 c. raisins (could have used a lot more)

2 t. cinnamon

1 1/2 t yeast

Place in bread machine in order recommended by manufacturer and select Light

Crust.


refrigerated-sourdough

Date: Mon, 28 Aug 1995 22:49:13 -0400 (EDT)

From: Diane Morrissey <tree@pbfreenet.seflin.lib.fl.us>

Refrigerated Sourdough

An easy way to get that sourdough taste without the standard starter. The

starter is very moist and sticky when removing it from the pan to

refrigerate.

Starter                         MEDIUM                    LARGE

water(100 to 110 degrees)      3/4 cup                   1 cup

Whole wheat flour            1 1/2 cups                  2 cups

Vital gluten                 1 1/2 tsp.                  2 tsp.

Yeast                            2 tsp.              2 1/2 tsp.

Place in machine (any cycle) as usual and allow to knead for 5 to 10

minutes. (Stop machine at that time by using your "stop"or "reset"button

or by unplugging.) Dough will be very soft and sticky. Remove from pan

and place in a glass bowl, cover with plastic and refrigerate overnight

(6 hours to a day and a half). Bring to room temperature prior to

starting machine.

Dough                         MEDIUM                       LARGE

Starter

Water                       1/3 cup +/                     2/3 cup +/

Fruit juice concentrate   1 1/2 TAB                          2 TAB

Date/maple sugar          1 1/2 tsp.                         2 tsp.

Salt                        1/2 tsp.                       2/3 tsp.

Whole wheat flour         1 1/2 cups                         2 cups

Vital gluten, optional    1 1/2 to 3 TAB                 2 to 4 TAB

This dough needs to be watched and more water added if necessary. Start

with the amount called for and add more 1 TAB at a time until a soft,

round ball is formed.

This a good sourdough bread to make if you don't want to keep a starter

and feed it all the time.

56.7 calories, 0.3 g fat, 0.0 g sat fat, 2.9 g protein, 11.3 g

carbohydrate, 0.0 mg cholesterol, 49 mg sodium.


ricotta-bread

Date:    Wed, 03 Nov 93 08:45:32 EST

From:    kramerl@gdb.org (Laurie Kramer)

Note that the ingredients are based on a 1 pound loaf made

in a breadmaker (hence no kneading instructions are supplied).

Ricotta bread

-------------

2 cups baking flour

1 cup water heated to 105 degrees F.

1 packet yeast

1 tsp sugar

1 tsp (or less) salt

3/4 tsp basil (we haven't tried fresh)

3/4 tsp garlic powder

1/4 cup fat-free ricotta heated to 105 degrees F. in a microwave


rye-bread

Date:    Tue, 20 Sep 94 13:01:51 PDT

From:    vmh@intellicorp.com

Valerie's Very Own Rye Bread

----------------------------

1 1/4 cups Water

2 cups Unbleached White Flour

1 1/2 cups Rye flour

1 T Cocoa (optional; for coloring)

1 1/2 T Caraway Seed (yes, table spoons)

1/3 cup Molasses

2 t Active Dry Yeast

1 t gluten (optional)

1 1/2 t salt

Use Basic Medium mode. Timer not recommended.


semolina-bread

Date:    Thu, 18 Aug 94 23:05:19 PDT

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                        Semolina Sesame Bread <T>

Recipe By     : The Best Bread Machine Cookbook Ever, Madge Rosenberg

Serving Size  : 15   Preparation Time :0:00

Categories    : Bread Machine                    Fatfree

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

                        1 1/2 Lb Loaf: -- (1 lb loaf)

   2      Tsp           Active Dry Yeast -- (1 1/4 t)

   3      C             Semolina Flour -- (2 C)

   3      Tbsp          Wheat Germ -- (2 T)

   1 1/2  Tbsp          Sugar -- (1 T)

   1 1/2  Tsp           Salt -- (1 1/4 t)

   1 1/4  C             Water -- (3/4 C + 2 T)

Semolina flour is the strong, silent type:  It has great texture and

character, but a mild flavor that does not announce itself.  Its

understated nature  lets this bread go anywhere with almost anything -

alongside an assertive French or Italian sauce or under a ripe cheese.

Note:  The original recipe called for 3 T olive oil for the  larger loaf

and 2 T for the smaller loaf.  It also included toasted sesame seeds - 1/3 C

for the larger loaf and 1/4 C for the smaller loaf.

Add all ingredients in the order suggested by your bread machine manual

and process on the basic bread cycle according to the manufacturer's

directions.

Formatted into MasterCook II and tested for you by Reggie Dwork

reggie@netcom.com

                   - - - - - - - - - - - - - - - - - -


sourdough-cinnamon-rolls

Date:    Fri, 15 Jul 94 11:50:42 +0400

From:    epochsys!aiko@uunet.uu.net (Aiko Pinkoski)

** Sourdough Cinnamon Rolls **

Later Notes:

Have the dough as soft as possible that you can roll it out on well

floured board (not like a bread dough, really).

Works well to refrigerate overnight after putting into 8" sq. pan,

covered with plastic wrap.   Bake maybe 25 minutes, a bit longer.

alternative fillings:  1) use canned plum puree instead of FF cream cheese.

2) Just spread marmalade, sprinkle w/raisins and some brown sugar and

fresh nutmeg.  (glaze this one using orange juice and/or orange liqueur).

Adapted from Bread Machine Baking by Brody & Apter

I got some Sourdough starter from the supermarket to

experiment with sourdough breads.  This is the best fatfree

gooey sticky buns... (if you have a better recipe, send it

to me please!) and pretty easy too.  The hardest part is to

get the liquid proportion right as the dough mixes.

I make mine in a 1lb panasonic.  If you want proportions for other

machines, send me mail.

Make the dough:

2c. unbleached flour (I've used King Arthur's whole wheat white, as

  well as whole wheat bread flour & they were both fine)

2 TBSP sugar

1/2 tsp salt

1/4 c. warm water (very warm if applesauce is cold)

2TBSP applesauce (if it's cold out of the fridge, add into the 1/4c. warm

  water first)

1/2 c. sourdough starter (I leave mine out for a day before using it)

1 tsp yeast (in the dispenser)

Program for dough (takes 2.5 hours in mine).  About 5 minutes into mixing,

check & add some more water if needed (I need 1 - 2 TBSP water usually)

to make a fairly soft dough.

Make the filling:

1/3c. brown sugar

1/3c. Healthy Choice Fatfree cream cheese (the bar kind works a bit better)

1/4 tsp ground cinnamon

1/8 tsp ground nutmeg

mix together in a small bowl.  I find the cream cheese works out better if

not softened (filling gets too soft & oozes out).

At the end of the cycle, remove the dough from the machine.  On a floured

board, roll the dough into a 9 x 12 inch rectangle.  Spread thinly with

1.5 TBSP applesauce or marmalade.  Spread the above filling up to the edges.

Sprinkle with raisins if you like.  Roll tightly starting from one of the

9 inch edges to form a roll.  Cut the roll into 9 equal slices and place

cut side doesn in a 9" square pan.  (leave some room inbetween the rolls).

If a lot of the filling oozes out, I just spoon it back onto the rolls.

I use a glass pan & don't have a sticking problem.  You might need to

spray other pans.

Cover with plastic wrap & let rise in a warm place until doubled in bulk,

about 1 hour. I let them rise until the sides touch, they seem to turn out

moister. The original recipe said to bake them separated on a baking sheet,

but they seemed too dry that way.

Preheat the oven to 375 and bake in the center for 20 minutes or until

golden brown.

Make a thin glaze:

3/4c confectioner's sugar

3tsp hot coffee

2 tsp Kahlua

(I've also made this w/conf. sugar & lemon juice or orange liquer)

Drizzle over the tops of the rolls while they are still warm.

These reheat well in the microwave, 20 seconds on medium for my oven.


sourdough-rye-bread

From: Katie E Green <kgreen@u.washington.edu>

Date: Sun, 23 Jul 1995 07:22:27 -0700

                       SOURDOUGH RYE BREAD

Nice bread!  For the one pound loaf.  Any sourdough starter will work.

   2 1/4 teaspoons dry yeast

   2 2/3 cups bread or all purpose flour

     3/4 cup rye flour

       3 tablespoons caraway seeds

       1 teaspoon salt

     1/3 cup sourdough starter

       1 cup water

       1 tablespoon malt or maple syrup (optional)

         (an orange syrup will impart a hint of orange!)

   On Basic Bread Cycle, load all ingredients in machine accoring to

   Manufacturer's instructions.  Malt or barley syrup is available at

   some health food stores.  It affects only the color of the bread.


sweet-egg-bread

Date:    Thu, 28 Jul 94 18:22:52 EDT

From:    matejkrf@Picard.ml.wpafb.af.mil (Richard F. Matejka)

Anita

                    *  Exported from  MasterCook Mac  *

                              Sweet Egg Bread

 Recipe By     : Fleischmann's Yeast Best Ever Breads

 Serving Size  : 12   Preparation Time :0:00

 Categories    : Bread Machine

   Amount  Measure       Ingredient -- Preparation Method

 --------  ------------  --------------------------------

      1/2  c             water

      3/4  tsp           salt

    1                    egg white

    1      tbsp          applesauce

    2      c             bread flour

    1 1/2  tbsps         instant dry milk powder

    3      tbsps         sugar

    1 1/2  tsps          rapid rise yeast

 Combine all ingredients according to manufacturer's directions. Process in

regular, delayed, or rapid bake cycle.


sweet-potato-loaf

From: Katie E Green <kgreen@u.washington.edu>

Date: Sun, 23 Jul 1995 07:22:27 -0700

                      SWEET POTATO SANDWICH LOAF

Makes a nice, soft sandwich loaf.

    1 1/3 teaspoons yeast

        3 cups bread or all purpose flour

      1/3 cup wheat bran (or substitute flour)

      1/3 cup mashed cooked sweet potato or yams

    1 1/2 tablespoons grated orange zest

      3/4 teaspoons salt

    1 1/2 tablespoons applesauce

      3/4 cup water (add 1 to 2 tablespoons as needed for Welbilt/Dak)

    On Basic Bread Cycle:

    Add ingredients to machine according to manufacturer's directions.


third-bread

Date:    Wed, 26 May 93 03:16:26 EDT

From:    KEVWIL@delphi.com

---------- Recipe via Meal-Master (tm) v7.04

      Title: Third Bread

 Categories: Breads, Breadmaker

   Servings:  1

--------------------------MICHAEL HATALA  RJHP21A--------------------------

-----------------------------FOR 1-1/2 LB. LOAF-----------------------------

      1 pk Yeast

    3/4 c  Rye flour

      3 c  Bread flour

    3/4 c  Yellow cornmeal

  1 1/2 t  Salt

    1/2 c  Honey

  1 1/2 c  Very warm water

  Put ingredients into pan in the order listed, select white bread and push

  start.

  NOTE: Using  two flours and a meal, this is called third bread and was

  found in many old cookbooks. It is a light, honey colored bread. It will

  sink a bit in the middle, but has a chewy crust and a sweet, very

  satisfying flavor.

  From Loafing It by DAK


tomato-basil-bread

Date:    Tue, 20 Dec 94 18:08:10 EST

From:    mfaison@pen.k12.va.us (Michele L. Faison)

From THE BREAD MACHINE--COOKBOOK IV by Donna Rathmell Graham and

published by Nitty Gritty Books.

Tomato Basil Bread  (medium--1.5#--loaf.  other sizes in book)

1 1/4 c tomato juice

1 1/3 T honey

1 3/4 t basil (I assume dry is meant here)

1 2/3 tsp salt (omit if using commercial tomato juice)

1 1/2 - 3 T gluten

3 1/3 c whole wheat flour

2 t yeast

Mix/add per directions on your bread machine, timer:  medium

per 1 oz slice:

68 cal

0.3 g fat

3.1 g protein

14.1 g carb

63.4 mg sodium


tomato-bread

Date:    Thu, 28 Jul 94 18:22:52 EDT

From:    matejkrf@Picard.ml.wpafb.af.mil (Richard F. Matejka)

Anita

                                Tomato Bread

 Recipe By     : Kelly Day Rubenstein

 Serving Size  : 12   Preparation Time :0:00

 Categories    : Bread Machine

   Amount  Measure       Ingredient -- Preparation Method

 --------  ------------  --------------------------------

      1/4  c             skim milk -- at room temperature

    6      tbsps         tomato paste

    1                    egg white

    2      c             bread flour

      1/4  tsp           salt

    2      tsps          applesauce

    2      tsps          sugar

      1/2  tsp           Italian seasoning

    1 1/2  tsps          dried minced onion

      1/4  tsp           garlic powder

      1/4  tsp           nutmeg

    1 1/2  tsps          dry yeast

 Combine all ingredients according to manufacturer's directions. Process in

regular, delayed, or rapid bake cycle.


vegetable-pizza

Date: Mon, 28 Aug 1995 23:02:42 -0400 (EDT)

From: Diane Morrissey <tree@pbfreenet.seflin.lib.fl.us>

This low-fat version of classic pizza gives you lots of fiber and

vitamins on a voluptuously topped, crisp pie.

Yield: 2 (10-inch) pizzas, 8 servings

                     MEDITERRANEAN VEGETABLE PIZZA

Dough

1 1/2 tsp dry yeast

2 cups bread flour

1/4 cup wheat bran

3/4 tsp salt

2 TAB minced prunes(If prunes are hard, our boiling water over them to

often, then drain well.)

3/4 cup plus 2 TAB water

1 TAB yellow cornmeal

Topping

2 medium onions

1 medium zucchini

1 large tomato

4 garlic cloves

2 tsp chopped fresh basil

1/2 tsp dried oregano

1/2 tsp dried thyme leaves

Add all ingredients for the dough except the cornmeal in order suggested

by your bread machine manual and process on the dough cycle accourding to

manufacturer's directions.

While the dough is being processed, preheat the oven to 450 degrees.

Place the onions in their skins, the whole zucchini, the tomato, and the

garlic cloves in their skins on a nonstick baking sheet. Bake the tomato

and garlic 20 minutes, the onions and zucchini 40 minutes. Let the

vegetables cool. Peel the onions and garlic. Chop the vegetable3s coarsely.

At the end of the dough cycle, remove the dough from the machine and

divide it in half. On a floured board with a floured rolling pin, roll

each piece of dough into a 10-inch round. Sprinkle the cornmeal on 2

nonstick baking sheets or pizza pans. Place the dough on the pans, prick

all over with a fork, and bake 15 minutes. Top the pizzas with the

chopped vegetables and bake 5 minutes longer. Remove the pizzas from the

oven and sprinkle with the basil, oregano, and thyme on top. Eat hot or

at room temperature. If you want ff cheese, make sure you add it under

the vegetables so it melts and stays soft.

171 calories; 0.9 g fat; 0 mg cholesterol


wheat-germ-bread

Date:    Fri, 16 Sep 94 17:51:55 PST

From:    "Rob Ryerson" <RYERSONRA@compctr.ccs.csus.edu>

    Wheat Germ Bread - Medium size loaf (3 cups equivalent)

        (I use a Zojirushi machine)

         1 3/4 cups water

         1 1/2 tbs juice concentrate

         3 tbs honey

         1/3 tsp salt

         1/3 tsp cinnamon

         1/8 tsp nutmeg

         3 tbs gluten

         1/3 cup wheat germ

         3 cups whole wheat flour

         3 tsp yeast

         Basic white bread setting, light, today I used the timer so

it would be ready when we got home for dinner.


whole-wheat-bread

Date:    10 May 93 01:47:08 EDT

From:    KEVWIL@delphi.com

      Title: Whole Wheat Bread Recipe (100%)

 Categories: Breads, Breadmaker, Low-cal

   Servings: 12

           -VTJS99B

  1 1/2 c  Water

      3 c  100% stone ground whole

           -  wheat flour

    3/8 c  Wheat gluten

      3 T  Honey

      2 t  Salt (heaping)

      4 t  Dry yeast

  Setting: Bread (not rapid mix) 1. Premix in a bowl whole wheat flour,

  gluten and salt. 2. Pour lukewarm water (110 degrees F.) into bread pan. 3.

  Sprinkle the yeast over the water in the bread pan. 4. Add honey to water

  and spread around with spatula. 5. Add premix to bread pan. 6. Turn the

  flour in each corner one time with a spatula. 7. Put bread pan into your

  bread machine. 8. Select Bread from the menu 9. Select color of bread you

  want ...light or dark After that push the start button and lock. That's it.

  Hope this has helped some......   Now I'm off & out to the health food

  store to get that gluten. From: Judy Castleman VTJS99B Reformatted by: CLM,

  HCPM52C


whole-wheat-bread-2

Date:    Fri, 25 Mar 94 21:17:51 PST

From:    Barbara Zimmerman <barbara@crl.com>

From the New McDougall Cookbook

Bread

3 cups WW flour

3/8 cup wheat gluten flour

2 heaping teas. salt

1 1/2 cups water at 110 Degrees F

4 teas. active dry yeast

3 T's honey

Mix the flour, gluten flour, and salt in a large bowl.

Pour the water into the bread machine's pan.  It is important to use a

thermometer.  Sprinkl the yeast into the water.  Stir with a wooden spoon

until the yeast is thoroughly dissolved.  Add the honey.  Stir with a

wooden spoon until the honey is thoroughly dissolved.  Add the flour

mixture.  Gently stir in each corner of the pan to mix thoroughly.

Place the pan in the bread machien. Set on the bread menu.  Push start

and lock buttons, choose medium or light crust.


whole-wheat-bread-3

Date:    Sun, 21 Aug 94 04:47:16 CDT

From:    Jeanne Chappell <jchappel@tyrell.net>

  Jeanne's 100% Whole Wheat Bread <T>

 -----------------------------------------------------------------------

   Add ingredents in the following order:

   3 t dried yeast

   3 C Whole wheat flour ( I usually use 'Spring Wheat' WW flour )

   3 T gluten ( approx - according to kind of whole wheat flour used )

   3/4 t salt

   1 t sugar

   1 3/4 C water

 -----------------------------------------------------------------------

  developed for use with the Dak Turbo Baker V Bread Machine


whole-wheat-bread-4

Date:    Mon, 12 Sep 94 13:35:18 PDT

From:    vmh@intellicorp.com

Subject: <T> Basic Whole Wheat (Bread Machine)

This is for 3 cups flour equivalent.

1 1/8 cups of water

3 cups of Whole Wheat Flour

1 1/2 T sugar

1 T gluten (optional)

1 1/2 t salt

2 t dry yeast

Use Whole Wheat cycle.


whole-wheat-bread-5

Date:    Tue, 20 Sep 94 13:01:51 PDT

From:    vmh@intellicorp.com

100% Whole Wheat Bread  (adapted from the book that came with my machine)

----------------------

This is pretty heavy bread, but I like it that way. For a better raise,

try adding 1/3 cup of gluten, and you may need a bit more water, then.

1 1/8 cups Water

3 cups Whole Wheat Flour

3 T Sugar

1 1/2 t Salt

2 t Active Dry Yeast

Use Whole Wheat mode. Timer ok.

Note: Whole wheat varies greatly in how much water it absorbs. The

      amounts of water shown are the ones that work for me. Check on

      the dough after the first few minutes of kneading. If it is too

      thin, add flour, 1 T at the time. If the dough is too dry and

      does not form a smooth ball, add water, 1 T at the time. Since

      bread machines can handle relatively moist do, it is better to

      err on the moist side (which will result in heavier bread, if

      it is much too much).


whole-wheat-bread-6

Date:    Mon, 21 Nov 94 23:50:00 MST

From:    mormaker@rmii.com

Willie Hunt asked for a good whole wheat bread recipe for a machine.  Here's

the one I use a lot.

3 c. whole wheat flour

3 tbs. gluten flour

1 1/2 t. salt

1/4 c. honey

9-10 oz. warm water

2 t. of yeast

Add ingredients as directed by your machine instructions.  Don't use the

rapid cycle on whole wheat bread if you can help it.  The flavor is much

better with a long slow rise.  Also using milk instead of all or part of the

water will give you a more tender bread.


whole-wheat-bread-7

Date:    Sat, 10 Dec 94 16:45:36 EST

From:    "william hunt" <willie@cs.indiana.edu>

I my dabbling to understand why some breads rise well and some don't,

it occured to me that the same principles apply to breadmaking as to

beer brewing.  Since I have brewed quite a bit of beer, this should

have occured to me after the 1st whole wheat loaf not the 3rd.

Now I dissolve 2 TSB's of brewer's corn sugar in 1 cup of warm water

and add 1 TSB of yeast.  Presto, in 5 minutes the little buggers are

foaming.  Pour that in the breakmaker, and the dry mix and it rises

everytime.  I been experimenting with all the other ingredients and I

have concluded that if the yeast are feed (as above), the flour has

enough gluten, and the water ratio to flour is too far off (IE totally

runny, or brick hard), you will get bread that rises properly

everytime!

Lately I been making this:

1 cup warm water

1 TSB yeast

2 TSB brewer's corn sugar

Dissolve sugar, then dissolve yeast, set aside.

3   cups whole wheat flour

3/4 cup oat bran

3   TSB vital wheat guten

2   TSP cinnamon

Put in a bowl and mix with wire wisk.

1/2 cup warm water

1/2 cup honey

Mix to thin honey down.

Now put the yeast mixture, dry mix, and honey mix in the breadmachine

at turn it on.  This recipe is too runny so I sprinkle some regular

white bread flour in it while it's mixing in the machine.  I think

about 1/8 to 1/4 cup works well.  I am still experimenting with how

much.  Surprisingly, even if runny after 5 minutes of mixing, it

always rises OK.  If I make it more like dough after the first 5

minutes, then it will stall the breakmakers motor later during the

"stir down" phase.  So far this has worked very well.  I will post

later about the exact amount of extra flour, and some other

variations.

Willie Hunt

PS

This is my kind of bread, no added fat, no added salt, very low fat,

high fiber, high protein (as breads tend to go), high carbo, calorie

dense stuff!


yogurt-rye-bread

Date:    Fri, 16 Sep 94 19:33:16 EDT

From:    Andrew Evans <aevans@cais.cais.com>

                    *  Exported from  MasterCook II  *

                             Yogurt Rye Bread

Recipe By     : Toastmaster Machine Manual, modified by me

Serving Size  : 8    Preparation Time :3:40

Categories    : Bread Machine                    Breads

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

     2/3  cup           water -- @85-105F

   2      tablespoons   brown sugar

   1      teaspoon      salt

     2/3  cup           yogurt, skim milk

   2      cups          whole wheat flour

     1/4  cup           wheat gluten

     1/3  cup           rye flour, dark

   2      teaspoons     yeast -- rapid-rise

Run on whole wheat cycle.

                   - - - - - - - - - - - - - - - - - -

NOTES : This is a somewhat dense bread.  It approximates sourdough rye.


apple-bread

Date:    Wed, 20 Jul 94 17:32:40 EDT

From:    matejkrf@Picard.ml.wpafb.af.mil (Richard F. Matejka)

Apple Bread

{ Exported from MasterCook Mac }

Apple

Recipe By:	The Wooden Spoon Bread Book

Serving Size:	16

Preparation Time:	0:45

Categories:	Bread/2 cups flour

Amount	Measure	Ingredient	Preparation Method

2 JJJ	c	flour

 1/4	tsp	salt

 1/4	tsp	baking soda

2 JJJ	tsps	baking powder

1 JJJ	tsp	cinnamon

 1/2	tsp	ginger

 1/4	tsp	cloves

2 JJJ	egg whites	whipped

1 JJJ	c	brown sugar or honey	packed

 1/2	c	applesauce

 1/3	c	skim milk	at room temperature

1 1/2	c	apples	peeled/ chopped

Preheat oven at 350. Prepare pan(s) with cooking spray and flour. In a mixing b

owl, combine

flour,  salt, baking soda, baking powder, cinnamon, ginger, and cloves.  In ano

ther mixing bowl,

combine egg whites, brown sugar, applesauce, milk, and apples.    Pour mixture

into prepared

pan(s).  Bake for 1 hour depending on pan size.

QQQQQ

Notes:	Baking breads at lower temp. results in crusts that are thicker and che

wer; higher temp.

results in a thinner, crisper crusts.


apple-bread-2

Date: Sat, 23 Sep 1995 13:07:56 -0700

From: reggie@reggie.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                           Apple Bread 1 <R T>

Recipe By     : The Mormon Diet Cookbook

Serving Size  : 24   Preparation Time :1:05

Categories    : Breads                           Fatfree

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   2 3/4  C             Whole-Wheat Flour

   2      Tsp           Cinnamon

   1      Tsp           Baking Soda

     1/2  Tsp           Baking Powder

     1/4  Tsp           Salt -- optional

     1/4  C             Applesauce

     1/4  C             Corn Syrup

   1 1/2  C             Sugar

   4                    Egg Whites -- or substitute

     1/2  tsp           Vanilla

   3      C             Apples -- peel, core, coarsely

                         -- chopped

In a lg bowl, combine flour, cinnamon, baking soda, baking powder and

salt.

In a med. bowl, combine applesauce, corn syrup, sugar, egg whites or

substitute, vanilla and apples; stir into flour mixture.

Divide mixture between two 8 x 4" bread pans that have been sprayed with

nonstick spray.

Bake at 350 deg F for 40 to 45 min or until bread tests done.

Cook for 10 min on wire racks before removing from pan.

Prep time: 20 min

Baking time:  45 min

Servings: 2 loaves - about 24 slices

This is EXCELLENT

Entered into MasterCook II for you by Reggie Dwork  reggie@reggie.com

                   - - - - - - - - - - - - - - - - - -

NOTES : Cal  118.2

       Fat  0.3 g

       Carb  28 g

       Protein   2.5 g

       Sodium  96 mg

       Dietary Fiber  2.2 g

       CFF  2.3%


apple-raisin-bread

Date:    Wed, 20 Apr 94 21:33:21 CDT

From:    MASCOLINI@wmich.edu

No-Fat Apple Butter Raisin Bread

1 cup apple butter

6 egg whites, beaten frothy

1/2 cup skim milk

3 cups all-purpose flour

3-1/2 teaspoons baking powder

3/4 teaspoon salt

1 teaspoon cinnamon

1 teaspoon nutmeg

1 cup raisins or 3/4 cup currants

Combine apple butter, egg whites and milk.  Blend.  Sift dry ingredients

together into a large mixing bowl.  Add apple butter mixture.  Stir only

until flour is completely moistened.  Add raisins or currants.

Bake in two 7-3/8 x 3-5/8's x 2-1/4 inch baking pans lightly sprayed w/

cooking spray.  Flour pans.

Bake at 350 degrees for 30 minutes.

When removing from oven, immediately spray top *lightly* with cooking spray.

Combine 3 tablespoons powdered sugar and 1 teaspoon cinnamon.  Sift on top of

each loaf.

For a dessert or tea bread, spread each slice with additional apple butter.


banana-bread

Date:    Thu, 30 Sep 93 10:37:03 EDT

From:    epochsys!aiko@uunet.uu.net (Aiko Pinkoski)

This is a recipe I got from alt.support.diet posted by Michelle Manes.

I tried it with reduced sugar (I always bake reducing sugar).  The muffins

are a bit chewy but the bread has a nice teabread texture. Next time I'm

going to add currants and then the loaf should be the perfect tea (or

coffee or whatever you drink hot) bread.

-------------- Banana Bread (w/dairy) -----------

1 lb *black* bananas (or as close to black as you can stand to let them get)

   (note I measured these after peeling them--about 5 med. small)

1 2/3 c sugar (originally 2 c)

4 1/2 tsp baking soda

1/2 tsp salt

3 1/2 cups whole wheat flour

8 egg whites, beaten or equivalent of 4 eggs (I used EnerG)

2/3 cup nonfat plain yogurt or nonfat vanilla yogurt (I used plain)

1/2 cup skim milk or skim buttermilk (I used skim)

Mash the bananas.  Mix in sugar, salt, and baking soda.

Add the flour add egge, alternating between them and mixing each time

you add.

Mix in the milk and yogurt.

Turn into two nonstick 8" x 4" loaf pans or one loaf and a 12-muffin

tin.  Fill about 2/3 full.  Let stand 25 minutes.

Bake in a very slow oven, 250 degrees for 2 hours.

The muffins took about 1 hour 10 minutes. The loaf took about 1 3/4

hour for me (but my new pans seem to bake faster).


banana-bread-2

Date:    Thu, 16 Dec 93 11:28:31 EST

From:    jf_adams@unhe.unh.edu (Jon Adams - Grad School)

Oh and heres a recipe for Bannana Bread (from a good friend who got it

out of one of McDougals books.  Its yummy and sweet).

4 cups wheat flour

2 TBLS defatted soy flour

1 tsp baking soda

1 tsp baking powder

8 ripe bannanas

2 TBLS lemon juice

2 TBLS apple suace

1/2 cup honey

1/3 cup water

Mix dry ingrediants first.  Then add all the mixed wet ingrediants to the dry,

till thoroughly mixed.  Bake in two sprayed loaf pans at 375 degrees for 30-40

minutes or till toothpick comes out clean.


banana-bread-3

Date:    Sat, 16 Apr 94 14:08:09 MDT

From:    BETTE IDE <IDE@uwyo.edu>

BANANA BREAD

1/3 c. applesauce

3 bananas (ripe, mash)

2. c. flour

1 T. soda in 1/4 c. boiling water

1/2 c. egg substitute

1/2 c. sugar

1/2 c. Grape Nuts

1 T. lemon juice

Beat applesauce, bananas, lemon juice, egg substitute.  Beat in

soda/water, flour, sugar.  Add grape nuts.  Bake in loaf pan at

350-375o for 1 hr.


banana-bread-4

Date:    Fri, 15 Jul 94 09:20:33 EDT

From:    sbart@sas.upenn.edu (Shari Bart)

The Banana Bread of Kings

OK.  Here it is.  The one you've all been waiting for. :)

I should mention that I asked a friend, a banana-bread connoisseur of

sorts, to try it. She agreed that it was very good.  But she said that it

was a little heavier than normal b.b.  So there you have it.  And here it is.

1 cup ready-to-eat bran cereal (I used Total - .5 g fat in 1 cup)

1 cup mashed ripe banana (2 ro 3)

3 tablespoons applesauce (replacing shortening)

1/2 cup sugar

1/4 cup + 2 tbs boiling water

1 1/2 cups sifted flour

2 tsp baking soda

1/2 tsp salt

Measure bran, banana, applesauce and sugar in a large bowl.  Add the water

and stir.

In another bowl, sift together flour, baking soda, and salt (or don't sift

it -- stirring it well with a fork works also).  Add this to the banana

mixture, stirring only until combined.

Pour into bread pan and stick in the oven.

Bake at 350 for about 45 min.


banana-bread-5

Date:    Wed, 20 Jul 94 17:32:40 EDT

From:    matejkrf@Picard.ml.wpafb.af.mil (Richard F. Matejka)

{ Exported from MasterCook Mac }

Banana

Recipe By:	Renny Darling

Serving Size:	12

Preparation Time:	0:35

Categories:	Bread/2 cups flour

Amount	Measure	Ingredient	Preparation Method

 1/2	c	sugar or honey

2 JJJ	egg whites	whipped

 1/2	c	applesauce	at room temperature

1 JJJ	c	water	at room temperature

2 1/2	c	flour

2 JJJ	tsps	baking powder

1 JJJ	tsp	baking soda

1 JJJ	tsp	cinnamon

 1/4	tsp	nutmeg

 1/4	tsp	cloves

1 JJJ	c	bananas	mashed

Preheat oven at 350.  Prepare pan(s) with cooking spray and flour. In a mixing

bowl, beat

together sugar, egg whites, applesauce, and water until blended.  In a another

mixing bowl, stir

together flour, baking powder, baking soda, cinnamon, nutmeg, and cloves. Mix w

et ingredients

with dry ingredients just until moistened.  Pour batter into prepared pan(s). B

ake 45 to 50

minutes depending on pan size.

QQQQQ

Notes:	Baking breads at lower temp. results in crusts that are thicker and che

wer; higher temp.

results in a thinner, crisper crusts.


banana-bread-6

Date:    Fri, 02 Dec 94 16:09:29 +0200

From:    Jody Bar-On <jodyb@techunix.technion.ac.il>

Banana Bread

3 large bananas (enough to mash 1 cup)

1 cup sugar

replacement for 1 egg (can be 2 egg whites or one egg white and 1/3 c.

                       non-fat yogurt if you use those things)

4 tablespoons applesauce (baby applesauce is best, but any other is fine.)

1 and 1/2 cups flour (I use 1/2 whole wheat usually)

1 tsp. baking soda

1 tsp. salt

With a mixer, beat the mashed bananas with the sugar.  Add the egg

replacer and applesauce and beat again.

In another bowl, mix the dry ingredients.  Add this to the banana

mixture and stir with a spoon until the dry stuff is all moistened.

Not too much stirring!

Pour batter into a loaf pan.  (About 5 x 9 inches, preferrably

non-stick or you can spray with Baker's Secret for a split

second and spread with a paper towel.)

Bake at 325 (be sure to preheat first) for about 55 minutes.

This is great the second day and freezes great, too.  If

you have enough bananas make two and freeze one.


banana-bread-7

Date:    Fri, 31 Mar 95 09:23:48 EST

From:    jrg14@cornell.edu (Janice R. Gordon)

Banana Bread

into a mixing bowl--

2 cups whole wheat flour

2 teaspoons baking powder

1/2 teaspoon baking soda

zest of one orange (orange part of peel, finely grated)

1/2 cup dried currants OR 1/2 cup chopped dried apricots

into a blender or food processor--

2 small overripe bananas

1 - 8 ounce canned crushed unsweetened pineapple

2 egg whites (or equivilent)

1/4 cup dairy or soy nf milk

blend thoroughly

Mix the wet into the dry, stir until well mixed.  Pour into a prepared or

nonstick loaf pan, bake at 350 degrees farenheit for about 40 minutes, test

with a wooden pick.  Let stand for about 5 minutes, remove from pan, cool

on a rack.

Note: I don't like to use refined sugar and this is fairly sweet, but if

you prefer a sweeter bread, add some chopped dates or 1/4 cup sugar.


banana-loaf

Date:    Tue, 14 Feb 95 15:50:06 MST

From:    czimm@psych.ualberta.ca (Corinne Zimmerman)

BANANA LOAF (vegan)

This is a modification of a recipe in the Jean Pare "Light" cookbook.

3 medium ripe bananas, mashed

1 tsp. baking soda

2 Tbsp. ground flax seed, mixed with 2 Tbsp. water

1/4 cup applesauce

1 cup packed brown sugar

1 1/2 cups flour (use up to 1 cup whole wheat...half WW and half

white works best...all WW doesn't cook quite right)

1 1/2 tsp. baking powder

1/4 tsp. salt

"Cream" applesauce and brown sugar, add flax mixture. Mash bananas

and baking soda together, add to the other mixture. Mix dry

ingredients together. Stir wet and dry to moisten. Use a 9 x 5 inch

loaf ban (nonstick or sprayed with Pam). Cook at 350 (175C) for about

an hour until it passes the toothpick test.

Note: I usually add some vanilla as well. It's supposed to make 16

servings, but they are paper thin slices--so I'd guess 8-10 real

people servings. I haven't tried freezing it yet.


banana-pineapple-bread

Date:    Mon, 28 Feb 94 08:14:31 PST

From:    J. Ari Kornfeld <ari@sibari.isl.sri.com>

BANANA-PINEAPPLE BREAD

1/2   cup sugar

1 1/2 cup flour

3/4   tsp baking soda

1     tsp salt

1         egg equivalent (we use EnerG)

3         mashed bananas (extra-ripe ones mash easier or pop into

          microwave for a bit to soften them.)

1/4   cup crushed pineapple, drained (save the drained juice)

  mix the dry ingredients, then mix in the wet ones.  If the mixture

is too dry, add some of the saved pineapple juice.

  Bake at 350 for about 45-60 minutes until the top is golden brown

and a toothpick comes out nearly dry.


beer-batter-bread

Date: Tue, 26 Sep 1995 13:48:48 -0500

From: slemons@telepath.com (Sandy Lemons)

I make a beer bread that is fantastic..very simple, too..

Beer Batter Bread

3 cups self rising flour

3 Tablespoons sugar

12 oz. room temp beer

Mix all together and pour into a regular bread pan..Bake 350 about 30

minutes or until lighly browned on top....Remove when cool enough to handle

and place on rack.

Now..seems to me that you can add some cooked well drained veggies to

this..I have used herbs and sun dried tomatoes in this bread..I don't see

why you couldn't use some dried bell pepper flakes or onions..or even some

sauted and well drained zukes or carrots or frozen corn...I would not,

however use anything like sweet potato, carrot or pumpkin puree as it is a

moist heavy bread to begin with...


carob-date-bread

Date: Tue, 5 Sep 1995 18:48:02 -0800

From: sevans@awinc.com

This is truly one of the tastiest and easy to make breads I have ever

eaten.  I am not supposed to eat yeast, so I have been playing around with

unleavened breads.  So far, this is the winner, hands down!

It requires a tremendous amount of kneading.  I found kneading three

hundred times to be a bit much, so I did half and my (weight-lifter )

boyfriend did half.  If you really like this bread, you might want to look

for a weight-lifting partner to help you out!

(The recipe is from The Tassajara Breadbook, a tribute to bread and baking.)

Unyeasted Carob Date Bread

(One large loaf or two small ones)

5 c whole wheat flour

2 c brown rice flour, lightly roasted {I didn't have any in the house, so I

substituted kamut flour}

1 c buckwheat flour

1/2 c carob poweder

1 c chopped dates

1 t salt

4 c warm water

Dissolve carob powder in some of the water.  Mix dry ingredients.  Mix

chopped dates into dry ingredients.  Add dissolved carob and remaining

water until dough is formed.  Knead dough thoroughly (300 times) on floured

board.  Shape into loaf/loaves.  Slit tops.  Cover tops with water or oil.

Place damp towel overtop.  Let stand over night.  Bake at 350 degrees (F)

for 1 3/4 hours.


carrot-spice-bread

Date: Sat, 23 Sep 1995 13:07:56 -0700

From: reggie@reggie.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                         Carrot Spice Bread <R T>

Recipe By     : The Mormon Diet Cookbook

Serving Size  : 12   Preparation Time :1:30

Categories    : Breads                           Desserts

                Fruit                            Low Fat

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   2      C             Flour -- whole wheat

   1 1/4  C             Oatmeal -- PLUS

   3      Tbsp          Oatmeal -- quick or

                        Old Fashioned

     1/2  C             Brown Sugar

     1/2  C             Dates -- chopped or raisins

   4      Tsp           Baking Powder

     1/2  Tsp           Baking Soda

     1/2  tsp           Cinnamon

     1/4  tsp           Ginger -- optional

     1/8  tsp           Cloves -- optional

     1/4  tsp           Salt -- optional

     1/2  C             Apple Juice, Frozen Concentrate -- thawed

   2      tbsp          Applesauce

     1/4  C             Corn Syrup

     1/4  C             Water

   4                    Egg Whites -- or 1 T egg replacer

                         -- mixed in 1/4 C +

                         -- 2 T water

   1      C             Carrots -- shred, about 2 med

Heat oven to 350 deg F.

Spray an 8 x 4 or 9 x 5" loaf pan with nonstick spray.

In a med. bowl, combine dry ingredients except 3 T oats; mix well.

Add liquid ingredients that have been combined in a sm bowl; mix just

until moistened.

Fold in carrots.  Spread evenly in prepared pan.

Sprinkle with remaining 3 T oatmeal.

Bake 1 hr and 10 min, or until it tests done.  Cool 10 min; remove from

pan.

Cool completely.  Store tightly covered.

This is REALLY good!!!

PREP TIME:  20 min.

BAKING TIME:  1 hr. and 10 min.

SERVINGS:  1 loaf - 12 slices

Entered into MasterCook II and tested for you by Reggie Dwork

reggie@reggie.com

                   - - - - - - - - - - - - - - - - - -

NOTES : Cal  206.1

       Fat  0.9 g

       Carbs  45.5 g

       Protein  5.1 g

       Sodium  352 mg

       Dietary Fiber  2 g

       CFF  3.8%


cranberry-apple-bread

Date:    Mon, 22 Nov 93 09:50:54 CST

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

CRANBERRY-APPLE BREAD

This vastly modified from a McDougall recipe for muffins that turned out

pathetic rock-hard little lumps the first time I made it.  I said 'what can

I do to improve this?'.  Then the batches became so big that I ran out of

muffin pans.  The rest is history.

2 small loaves

mix together in a large bowl

4 c. whole wheat flour (or 3 1/3 plus 2/3 c white flour)

4 t. baking powder

1 t. allspice

1 t. cloves

1 t. ginger

1 T. cinnamon

2 T. arrowroot or cornstarch

mix in a separate container

1 c. rice milk

1 1/4 c. unsweetened applesauce

1/2 c. (or less) raw honey

1 bag frozen cranberries, thawed (and chopped if you're industrious)

3 tart apples, chopped into small pieces.

Stir wet ingredients into dry ingredients, pour (scoop, actually) into

nonstick pans, and bake at about 400, until firm and tan on top.

The bread base is really nice and should work with any type of fruit, really.


date-bread

Date:    Sun, 12 Sep 93 15:32:42 MDT

From:    Sara Katsh <skatsh@csn.org>

My mother's modification of a traditional recipe:

DATE BREAD

3/4 c boiling water

1 c sugar

2 T applesauce

2 c flour

1 c nonfat yogurt

1 pkg (8 oz) chopped dates

2 egg whites

2 t vanilla

2 t baking soda

1/4 t baking powder

Pour boiling water over dates.  Let stand 15 min.  Beat sugar, egg whites,

applesauce for 3 min on high speed.  Blend in date mixture and vanilla.

Comine dry ingredients.  Add alternately with yogurt to beaten mixture.

Blend well.  Pour batter in 4 sprayed small aluminum loaf pans (3 1/4" x

5 3/4").  Bake at 350 degrees for 35-40 min.  Makes 4 loaves.


essene-bread

Date:    Tue, 09 Nov 93 10:09:02 EST

From:    Ruth <RUTHS@BROWNVM.brown.edu>

From "Recipes to Lower your Fat Thermostat" - This bread takes its name from an

ancient brotherhood in Palestine.

ESSENE BREAD

3 cups sprouted wheat

1/4 cup raisins

Grind sprouts in meat grinder.  Add raisins.  Form into a loaf on a non-stick

baking sheet.  Bake at 225 (F) for 2-2.5 hours.  Cool before serving.  Yield:

8 slices.


fruit-bread

Date:    Fri, 03 Jun 94 19:34:08 EDT

From:    "Jan Gordon" <jagordon@agsm.ucla.edu>

California Fruit Bread

2 cups whole wheat flour

2 tablespoons nonfat dry milk powder (or 2 T soy flour for milk free diets)

2 tablespoons lowfat soy flour

2 teaspoons baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1/3 cup applesauce

2 egg whites or 1/4 cup egg beaters

2 small (7 3/4") very ripe bananas

1 8-ounce can crushed pinieapple, juice packed

1/2 cup chopped, pitted dried apricots

1/2 cup golden raisins

spray loaf pan with Pam or ?

open pineapple and drain off juice

mix dry ingredients together in large bowl.

In blender, process together applesauce, egg, bananas and pineapple

add to dry mixture, add apricots and raisins, beat just till well mixed.

Turn into loaf pan, baked in preheated 350F oven for 60 minutes or until

golden and tests done.

Remove from pan and rest on a board or rack on its side till completely

cooled.  Refrigerate wrapped.  Freezes well.

Now for the variables, I have made this with no apricots but with one fresh

apple, chopped ( not peeled). I have made this with and without raisins.

Less sweet but good both ways.

I am eager to try it with fresh bluberries in place of the apricots.

I have also made it without the pineapple because I forgot to buy some,

instead I used 1 cup apple juice.

If you don't have the soy flour or the dry milk, just add the equivilent of

flour or oat bran or??


hiking-bread

Date:    Thu, 03 Mar 94 10:03:57 MST

From:    seb1@bighorn.dr.att.com (Sharon Badian, AT&T - GBCS Labs, Denver)

Hiking Bread - makes 14 servings, 0.5 gms fat/serv, 3% CFF

1 cup all purpose flour

1 cup rye flour

1 1/4 tsp baking powder

1 tsp baking soda

1/4 tsp salt

1 1/2 cups nonfat yogurt

2 Tbl firmly packed brown sugar

1/4 cup light molasses

1 1/2 cups old fashioned oats

1 cup raisins

Lightly spray a 9x5" loaf pan with Pam or use a non-stick loaf pan.

Combine flours, baking powder, baking soda and salt in a medium bowl.

In a large bowl, beat yogurt, brown sugar and molasses until smooth.

Add oats and mix well. Add flour and raisins to combine. The batter

(more like dough) is very dry and it takes a little work to mix in

all the flour.

Put in loaf pan and let rest for 20 minutes.

Bake for 45-55 minutes in a 350 degree oven until lightly browned and

edges have begun to pull away from the sides of the pan.


irish-soda-bread

Date:    Fri, 15 Oct 93 08:03:48 CDT

From:    mindy.s.mymudes@uwrf.edu

IRISH SODA BREAD

3 cups all-purpose flour

2 cups whole wheat flour

2 teaspoons baking soda

1 tablespoon baking powder

2 tablespoons brown sugar

2 1/2 cups skim milk or replacer

1/2 cup currants

1/2 cup raisins

1/2 cup crasins (dried cranberries, not traditional, I love 'em)

(fruit optional)

Preheat oven to 375 degrees F

add all of the dried ingresients in a lrge bowl and mix very well.

Pour all of the milk into the bowl and stir until a soft dough is

formed. It will not be smooth at this point.  Pour out onto counter

and knead the sticky mess for a few minutes.

Divide into two portions and shape into two round loaves, press down a

bit to barely flatten.  Place on non-stick cookie sheet, slash a cross

across the top.  Allow loaves to rest 10 minutes then bake for 40

minutes, or until loaves are golden. Very nice with jam.


irish-soda-bread-2

Date:    Tue, 14 Mar 95 16:07:50 EST

From:    aiko@epoch.com (Aiko Pinkoski)

The archive recipe is pretty good but IMHO this one is more like

a traditional soda bread (acc. to my half Irish husband); we agree

with the grandmother quoted that soda bread must have caraway seeds :-)

I got it from rec.food.cooking. I used skim buttermilk of course.

Aiko

--------------------

>This should be what you are looking for. It was my Grandmothers recipe from

>county Mayo in Ireland. She always insisted that real soda bread had no

>eggs or butter  and it must have caraway seeds.

>

>Irish Soda Bread

>----------------

>

>This bread is eaten anytime of the day and is expecially good in the

>morning for breakfast. It must be allowed to cool slightly before cutting

>and is always served with lightly salted butter.

>

>6 cups flour                          3 tsp baking powder

>1 tsp baking soda                     1 1/2 tsp salt

>3/4 cups sugar                        caraway seeds to taste ( usually 1/8 cup

)

>1 lb of rasins                        1 quart of buttermilk

>

>Mix all the dry ingredients in a LARGE bowl. Mix in caraway and rasins. Mix in

>buttermilk. It helps to use your hands to mix this because the dough is sticke

yDO NOT USE AN ELECTRIC MIXER. I did this a couple of times and the bread came

>out very flat. Divide batter into two buttered cake pans. Flour a knife and

>cut a cross into the tops of each. Bake at 350 for about an hour. The top

>should not be allowed to get to brown.


irish-soda-bread-3

Date:    Thu, 16 Mar 95 11:44:00 PST

From:    "Acox, Christine" <Christine.Acox@WellsFargo.COM>

Irish whole-grain soda bread

Someone was asking about soda bread.  This recipe was in our paper today.

3 cups whole wheat flour, preferably stone ground

1 cup all-purpose flour, plus extra for working dough

1 1/2 tsp salt

1 1/2 tsp baking soda

1 cup old fashioned rolled oats

2 cups buttermilk

2 tblsp dark molasses or black treacle

This version, flavored with old-fashioned rolled oats and dark molasses, is

similar to the soda bread served at Ballymaloe House in County Cork,

Ireland.  Bake the bread early in the day and reheat it just before the

guests arrive.

Thoroughly combine ww and all-purpose flours, baking soda and salt in large

bowl.  Stir in oats and make well in center.

Combine buttermilk and molasses in separate bowl.  Pour mixture into flour

well and gradually work into flour with fingers or spoon.

Knead dough lightly 3 or 4 times on floured surface and divide in half.

 Shape into 2 round loaves, each about 5-inch in diameter.  With sharp

knife, score loaves with cross slash, cutting 1 inch deep.

Place loaves on ungreased baking sheet and bake at 425 degrees 15 minutes,

then reduce heat and continue to bake 25 to 30 minutes longer or until

loaves are brown on top and sound hollow when tapped on bottom.  Cool at

least 5 minutes on cooling rack.  Loaves can be baked several hours ahead

and reheated in low oven.  Cut into thick or thin wedges.  Serve warm or at

room tempature.

Makes 2 loaves, 8 servings each.

Each serving contains:

140 calories; 257 mg sodium; 1 mg cholesterol; 1 gram fat; 28 grams

carbohydrates; 6 grams protein; 0.55 grams fiber.


lemony-bean-bread

Date:    Thu, 09 Sep 93 17:27:42 EDT

From:    anich@cordmc.dnet.etn.com (Steve Anich, Eaton Corporation, Milwaukee)

LEMONY BEAN BREAD

This recipe comes from the book "Lean and Luscious and Meatless"

It has been altered somewhat to get rid of the excess fat.

3/4 cup all-purpose flour

3/4 cup whole wheat flour

2 teaspoons baking powder

1/2 teaspoon ground cinammon

3 egg whites (or equivalent egg substitute)

1/4 cup firmly packed brown sugar

1 cup cooked kidney beans, drained (6 ounces)

1/2 cup orange juice

2 tablespoons plus 2 teaspoons unsweetened applesauce

1 teaspoon vanilla extract

1 teaspoon lemon extract

1 teaspoon grated fresh lemon peel

  Preheat oven to 350.

  Lightly oil a 4 x 8 loaf pan or spray with nonstick cooking spray

  In a large bowl combine both types of flour, baking powder, and cinnamon.

Mix well.

  In a blender container, combine remaining ingredients. Blend until mixture

is smooth and beans are pureed.  Add to dry mixture. Mix until all

ingredients are moistened. Place mixture in prepared pan.

  Bake 35-40 minutes, until a toothpick inserted in the center comes out

clean.

  Cool in pan on a wire rack for 5 minutes, then turn out onto rack to finish

cooling.


molasses-bran-bread

Date:    Mon, 23 Jan 95 12:26:32 PST

From:    Lois Patterson <lpat@unixg.ubc.ca>

I got this recipe from the back of the molasses package.  I am also

including my variations.

Molasses Bran Bread

1 tsp. soda

1/2 cup blackstrap molasses

1 1/2 cups sour milk or buttermilk (skim)

1 1/2 cups bran

1/2 cup raisins

1 1/2 cups whole wheat flour

Dissolve soda in molasses, add sour milk and mix well.  Mix in bran and

raisins.  Gradually fold in flour; turn into an 8x4x2 inch loaf pan greased

or lined with wax paper, and spread evenly.  Bake 45 minutes in a moderate

oven (350 deg. F)

My variations: I substitute 3/4 cup skim milk + 3/4 cup skim yogurt for

the buttermilk.  I substitute 1 1/2 cups oatmeal for the bran.  Last time

I made this, I also added 2 grated carrots, and had nice carrot cake.

I also plump the raisins in the microwave with some water.


pumpkin-bread

Date:    Tue, 08 Aug 1995 13:36:00 CDT

From:    "Anderson, Judy" <janderson@msmsmtp.StPaul.NCR.COM>

Pumkin Bread--Very tasty!

Oil Free Pumpkin Bread  Makes 1 loaf/OVO

1-1/2 cup sugar

1 cup canned pumpkin

1/2 cup applesauce

1/2 cup water

egg substitute equivalent to 2 eggs

1 2/3 cups flour

1 tsp. soda

1 tsp. cinnamon

3/4 tsp. salt

1/2 tsp. baking powder

1/2 tsp. nutmeg

1/4 tsp. cloves (scant)

Combine first five ingredients in a small bowl and beat well.  In a separate

bowl, combine remaining ingredients and mix well.   Gradually add to pumpkin

mixture and beat well.

Use a non-stick 9"x 5" loaf pan (or a non-teflon pan *very lightly* sprayed

with Canola Oil cooking spray).  Pour batter into loaf pan and bake at 350

degrees for 65 to 70 minutes or until toothpick inserted in the middle comes

out clean.  Cool 10 minutes in the pan before moving to wire rack.


raisin-bread

Date:    Wed, 20 Jul 94 17:32:40 EDT

From:    matejkrf@Picard.ml.wpafb.af.mil (Richard F. Matejka)

{ Exported from MasterCook Mac }

Raisin

Recipe By:	Farm Journal's Homemade Breads

Serving Size:	16

Preparation Time:	0:20

Categories:	Bread/2 cups flour

Amount	Measure	Ingredient	Preparation Method

3 1/2	c	flour

 1/2	c	sugar

1 JJJ	tbsp	baking powder

1 JJJ	tbsp	baking soda

2 JJJ	tsps	cinnamon

1 JJJ	c	raisins

 1/4	tsp	salt

 1/2	c	applesauce

 1/2	tsp	lemon peel	grated

1 1/4	c	skim milk	at room temperature

1 JJJ	tsp	vanilla

1 JJJ	egg white	whipped

Preheat oven at 350. Prepare pan(s) with cooking spray and flour. In a

mixing bowl, combine flour, sugar, baking powder, baking soda,

cinnamon, and salt. In another mixing bowl, combine applesauce,

raisins, lemon peel, milk, vanilla, and egg white. Mix dry ingredie

nts with wet ingredients just until moistened. Pour batter into

prepared pan(s). Bake for 1 hour depending on pan size.

QQQQQ


scannels-soda-bread

Date:    10 May 93 01:47:08 EDT

From:    KEVWIL@delphi.com

      Title: Scannels' Soda Bread

 Categories: Breads, Mcdougall

   Servings:  1

  1 1/2 c  Whole wheat pastry flour

      1 c  Oat bran

  1 1/2 ts Baking powder

    1/4 ts Baking soda

    1/4 ts Salt

      1 tb Sugar or other sweetener

      2 tb Caraway seeds

    1/4 c  Raisins or currants

      1 c  Potato or soy milk

      1 tb Lemon juice

  Mix milk and lemon juice and set aside. Mix dry ingredients well, then

  blend in caraway seeds and currants. Add milk stirring to make a stiff

  dough. Turn into a lightly floured board and knead for 1 minute. Shape into

  a round loaf and put into a greased 8" round pan. With a floured knife, cut

  a cross into the top. Bake at 350F for 40 minutes or until lightly browned.

  Cut into slices crosswise when cooled.

   Total  cal. per slice-162  Fat-2grams

   From the Vegetarian  Journal  March/April 1993


spelt-bread

Date: Fri, 6 Oct 1995 15:41:15 +0000

From: kjpace@micronet.net (Kimberly Pace)

Spelt Bread

   3 1/2 cups spelt flour (we grind spelt berries in our VitaMix)

   2 TBS baking soda (non-aluminum if possible)

   1/2 tsp. Vitamin C crystals

   1 tsp. salt (sea salt)

   1/2 cup applesauce (organic)

   1 1/4 cups water (good water)

        Mix dry ingredients together in medium mixing bowl.  Mix wet

inredients together in another bowl.  Combine, stir and pour into sprayed

(Pam) bread pan.  Bake at 350 degrees for 40 minutes or until done.  Keep

in fridge.  Enjoy!


strawberry-bread

Date: Wed, 28 Jun 1995 10:33:46 -0400

From: aiko@epoch.com (Aiko Pinkoski)

This is one of my bravest attempts yet at recipe modification :-)

....and my 5yo liked it enough to eat for a few days!  The original

was a flyer from Land's Sake, an organic farm in Weston, Mass. but

it has been vastly modified.  If anyone tries it, can you give me

some feedback on the baking time please?

Fresh Strawberry Bread

1 pint (2 cups) fresh ripe strawberries

1 c all purpose flour

3/4c. whole wheat pastry flour

1 tsp baking soda

scant 1 tsp salt

1/4 tsp baking powder

1/2 cup sugar

1 large ripe banana (about 2/3 cup mashed maybe.. I'll measure next time)

2 egg whites, lightly beaten til frothy

1/3 cup water

Crush half the strawberries in a saucepan, and simmer over medium heat

2 minutes, stirring constantly.  Slice rest of strawberries and mix w/the

cooked berries.  Chill.

Preheat oven to 350F.

In a medium bowl combine all dry ingredients except the sugar.

In a larger bowl mash the banana.  Mix the sugar in.  Mix the egg whites

and water in.

Add flour mixture to wet ingredients.  Blend well.  Add strawberries

and pour into a nonstick bread pan (I used 2 small pans, next time

I would use one 8 1/2 x 4 1/2 pan).

Bake for 40 -> 1 hour or until toothpick inserted in center comes out clean.

(time is inexact because I used 2 small pans this time & it baked in about

25 minutes.  I think it would be better in a larger pan, but I don't know

how long it will take... start testing after 40 minutes!).

Cool for about 10 minutes and gently pry off the sides and turn out onto

racks to cool.


zucchini-bread

Date:    Tue, 03 Aug 93 12:55:50 PDT

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

Zucchini Bread

Adapted from _Sweet & Natural_ by Janet Warrington

1  5 inch zucchini

1 1/2 cups whole wheat flour

2 T lowfat soy flour

2 T nonfat dry milk powder <or 2 more Tablespoons soy flour for vegan>

1 teaspoon baking soda

1/2 teaspoon salt

1/3 cup applesauce

1 large egg equivilent

1   8 ounce can unsweetened crushed pineapple

1/2 cup raisins

Prepare 8 1/2 x 4 x 2 1/2 inch loaf pan <or 9 x 5 x 3 inch pan>

with oil or lecithin or light spray

finely grate succhini, let drain while you combine dry ingredients

preheat oven to 350 F

In a large bowl, mix together flours, dry milk, baking soda, salt, and

nuts if you will.  Set aside

In blender, puree on high speed the applesauce, egg or equivilent,

pineapple with juice and raisins.

Add wet stuff to dry, moisten evenly.  Squeeze out zuchini <should be

1/2 cup> and add to batter, blend.

Pour batter into prepared loaf pan and bake 70 minutes at 350 F or until

browned and iniserted cake tester comes out clean

Remove bread from pan, cool to room tempeerature.

Wrap and chill.

Freezes well

This is really good, not too sweet.


zucchini-bread-2

Date:    Wed, 20 Jul 94 17:32:40 EDT

From:    matejkrf@Picard.ml.wpafb.af.mil (Richard F. Matejka)

{ Exported from MasterCook Mac }

Zucchini

Recipe By:	The Fannie Farmer Baking Book

Serving Size:	16

Preparation Time:	0:20

Categories:	Bread/2 cups flour

Amount	Measure	Ingredient	Preparation Method

3 JJJ	c	flour

1 JJJ	tbsp	baking powder

 1/2	tsp	baking soda

1 1/2	tsps	salt

2 JJJ	tsps	cinnamon

1 JJJ	tsp	nutmeg

 1/2	tsp	cloves

 1/2	c	skim milk

2 JJJ	tsps	egg whites	whipped

 1/2	c	applesauce

1 JJJ	c	sugar or honey

2 JJJ	c	zucchini	grated

Preheat oven at 350. Prepare pan(s) with cooking spray and flour. In a

mixing b owl, combine flour, baking powder, baking soda, salt,

cinnamon, nutmeg, and cloves. In anoth er mixing bowl, combine milk,

egg whites, applesauce, sugar, and zucchini. Add wet ingredients to

dry ingredients just until moistened. Pour batter into prepared

pan(s). Bake for 50

 to 60 minutes depending on pan size.

QQQQQ


zucchini-bread-3

Date: Sat, 29 Jul 1995 13:55:12 -0400

From: HegerIC@aol.com

Zuchini Bread

2 cups grated zucchini

egg replacer equivalent of 3 eggs

3/4 cup applesauce

1 cup Sucanat (or refined sugar)

2 teaspoons pure vanilla extract

3 cups unbleached all purpose flour

1 tablespoon baking soda

1 tablespoon cinnamon

2 teaspoons nutmeg

1 teaspoon baking powder

preheat oven to 350.  Stir first five ingredients together.  Add dry

ingredients and stir well.  Pour batter into 8 1/2 by 4 1/2 nonstick baking

pan.  Bake for 50-60 minutes.


zucchini-bread-4

Date: Mon, 21 Aug 95 09:41:00 EST

From: Gerard_Mcmahon_at_USAGNET5__FTDETRCK@ftdetrck-ccmail.army.mil

     I got this recipe from my good friend and slowly modified it to it's

     current almost fatfree state.

     This version is 183 cal at 1.2% cff with no cholesterol per slice.

                  *  Exported from  MasterCook II  *

                       Karen's Zucchini Bread

     Recipe By     : Karen - modified by Gerry

     Serving Size  : 20   Preparation Time :1:15

     Categories    : Breads

     Amount    Measure       Ingredient -- Preparation Method

     --------  ------------  --------------------------------

     3                       Egg Beaters 99% egg substitute

     2         cups          sugar

        1/2    cup           applesauce

     3         teaspoons     vanilla extract, alcohol free

     3         cups          all-purpose flour

        1/4    teaspoon      double-acting baking powder

     1         teaspoon      baking soda

     3         teaspoons     cinnamon

     2         cups          zucchini -- coarsely shredded

     1         cup           seedless raisins

     Peel, remove seeds and shred zucchini.

     Sift dry ingredients together - set aside.

     Beat eggs until foamy. Gradually add sugar, applesauce, vanilla and

     zucchini - beat until smooth. Add dry mix.  Stir in raisins. Place

     batter in two Pammed and floured loaf pans (8-1/2" x 4-1/4"). Bake at

     350 degrees for one hour.

     - - - - - - - - - - - - - - - - - -

     NOTES : One serving = one slice.


bagels

Date:    Thu, 14 Jul 94 16:15:19 BST

From:    Paddy Grove <grove@cpd.ntc.nokia.com>

These won't come out quite like american ones (well, at least they haven't

for me yet), but they're better than anything I've managed to buy here in the

UK. (The reason for the difference, incidentally, is that European flour

tends to be lower-gluten than US, since the climate doesn't support the US

varieties of wheat). It's a bit time-consuming, but not difficult. Sorry

they're in US/UK measures rather than Norwegian-friendly metric :)

  For 12 smallish bagels:

  2 oz butter substitute (applesauce or whatever)

  1 cup (8 fl. oz.) milk or substitute

  1/2 oz fresh yeast or equivalent dried yeast

  14 oz strong white flour

  1.5 tbsps sugar

  1 tsp salt

  2 tsps ground cinnamon (leave out for plain bagels)

  a few handfuls raisins ( "  "  "    "  "    "  "  )

  1 egg white or sub

  Dissolve the butter sub in the milk, heating the milk if necessary.

  Cool/heat the mixture to tepid, add the yeast and sugar and leave until it

  gets a bit frothy (about 10 mins). Meanwhile mix the flour, salt, &

  cinnamon, plus a bit more sugar if you like your bagels a bit sweet - I

  usually add a tbsp or 2.  Mix the egg white with the yeast liquid and add

  to the flour. Knead for 8-10 minutes (seems a long time when you're doing

  it!) until the dough is nice and elastic and unsticky. Work in the raisins

  a few at a time to get them evenly distributed in the dough. Leave the

  dough in a covered bowl in a warmish place to rise to double its size -

  takes about an hour.

  Divide the dough into 12 pieces, roll each one to about 8 inches and form

  into a ring, pinching the ends together with a little water to make them

  stick. Leave on a floured surface, preferrably covered with cling film or

  something, until they start rising again - about 20 mins or less if warmer.

  Bring a large pan of water to a good boil, and drop the bagels in carefully

  one at a time for about 15 secs each - they should puff up a bit. Remove

  them from the water with a slotted spoon or something and put them on a

  non-stick / PAM'd baking sheet, and brush with a little (soy)milk. Bake at

  200C (about 390F) for 20 mins or so until nice and brown. Cool on a wire tray


bagels-2

Date:    Thu, 05 Jan 95 16:53:56 EST

From:    "R. S. Koss" <rskoss@bronze.coil.com>

                    *  Exported from  MasterCook II  *

                                  Bagels

Serving Size  : 12

Categories    : Breads

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   4 1/2  cups          flour

   2      packages      active dry yeast

   1 1/2  cups          warm water -- 110-115 F

   3      tablespoons   sugar

   1      tablespoon    salt

   1      tablespoon    sugar

In mixer bowl combine 1 1/2 cups flour and the yeast.

Combine warm water, 3 Tbls. sugar and the salt. Pour over flour mixture.

Beat at low speed for 30 seconds, scraping sides of bowl constantly.

Beat 3 minutes on high speed.

Stir in as much of the remaining flour as you can mix in with a spoon.

Turn out onto lightly floured surface.

Knead in enough remaining flour to make a moderately stiff dough.

Continue kneading until smooth and elastic, 6 - 8 minutes.

Cover; let dough rest 10-15 minutes.

Cut into 12 portions; shape into smooth balls.

Punch a hole in the center of each with a floured finger.

Pull gently to enlarge hole to 1 1/2 to 2 inches.

Place on a greased baking sheet. Cover; let rise 20 minutes.

Broil 5 inches from heat for 1 1/2 - 2 minutes on each side.

Tops should not brown.

Heat 1 gallon water and 1 tablespoon sugar to boiling; reduce heat.

Cook bagels, 4 or 5 at a time, for 7 minutes, turning once. Drain.

Place on greased baking sheet. Bake in 375 degree oven 25 - 30 minutes.


bagels-3

Date: Mon, 14 Aug 1995 02:56:54 -0700

From: Jukka Talvio <jukka@varian.fi>

I once spent a year in the US as an exchange student. Even though I

did then eat a couple of bagels, I never became a great fan. I always

thought they taste bland compared to any Finnish bread. Not to mention

the salmon that often came with it. I didn't even consider becoming

vegetarian then, but I still wouldn't eat that preserved salmon.

Then about a year ago I visited a friend of mine in New Jersey. She

works on Manhattan close to a the worlds best bagel bakery, I swear. I

couldn't get enough of their wizardy. I bought 20 to bring home for my

girlfriend. The bakery was not impressed. It seems people take their

bagels all over the world.

I have ever since wondered what is the magic in bagels. I found a

couple recipes and tried it. It really doesn't seem to be that

difficult to make better bagels than most I ate in the US.

Note: 2 cup is 2.4 dl and therefore 1 dl is 0.417 cups. 1 tsp and 1

tblspoons are the same in the US and Finland. 5 ml and 15 ml

respectively. Don't you wish everyone would use the SI system.

Dough Ingredients:

3 dl water

2 tsp dry yeast

2 tblsp sugar (or sucanat, i guess)

2 dl oat bran (or wheat bran. I like oat bran better)

5 dl wheat flour

(For my favorite cinnamon raisin bagels I add 1 tblsp cinnamon and 1 dl

raisins. Can anyone suggest other varieties.)

As you can see the dough is very basic bread dough. I make mine with a

bread machine that has a dough setting. Seems I get the best results

if I heat the water and then add the sugar and dry yeast to wake the

yeast. When bubbles form I add the rest of the ingredients and have the

machine do the kneading. Of course, you can do this by hand or some

other adequate kitchen appliance.

The amounts are fairly exact. Again, the experience has shown that the

best consistency is fairly "dry" dough. The dough should not stuck on

your fingers when you knead it. If I make regular bread I often leave

it moister. Since I cannot show you what I mean, you might want to do

your own experiments and see what you like best.

The bread machine lets the dough raise once, but if you do this by

hand, form the dough into a ball, cover with a small towel and let

raise for 45 minutes in a warm place. Note that if the place is *too*

warm, your bread or bagels might taste like yeast.

Knead the dough after this a minute and form into balls. I like my

bagels big the same way I had them in NYC so I make six bagels from

the dough. It is probably best to divide the dough into six balls and

then in your hands flatten them one by one and make a hole in the

middle with your fingers. It really isn't that difficult.

Let the bagels raise for about 30 minutes. When the time has passed be

sure you have a large pot, maybe 4 liter (about a gallon) of boiling

water. Add about 2 tblsp sugar in to the water.

This is the magic that makes bagels moist what they are:

When the water is simmering, not boiling violently, lower bagels into

the water. They should float. You probably cannot fit all of them into

the pot at the same time so boil two or three at a time. Turn the

bagels around a few times while you simmer them for 3 minutes.

If you now bake the bagels in the oven they come out gray. the taste

is still fine, but they do not look very delicious. Therefore I paint

each bagel with egg white into which I have added about 2 tblsp water.

Place the bagels on baking sheets. Some say you should grease the

sheets, but I don't. Now you can top a few with sesame seeds, poppy

seeds, or whatever.

Now bake them in 200 C (400 F) for 25 minutes.  Cools on wire racks

for the best results.

I consider the result the grown jewel of American Jewish

kitchen. There is one pizzeria in Helsinki, Finland, that claims to

sell bagels, but they taste like a poor plastic imitation. The bagels

you get in the freezed foods section in American supermarkets cannot

compare with the home made fresh result.

Yet, I have miles to go before I reach the level of mastery that one

small bakery practices on Manhattan. To me it is the number one

attraction on the island.


bagels-galore

Date:    Thu, 30 Jun 94 12:59:50 PDT

From:    vmh@IntelliCorp.COM

[T] Bagels Galore (Roasted Bell Peppers and Onions)

I did this yesterday night, and it disappeared very fast!

The following is for one very hungry person. Multiply by number

of eaters. You need:

2 plain bagels, cut in half (horizontally)

1 red bell pepper

2 1/2 inch thick slices of red onion. If the onion is small, make that 4 pieces

 .

black pepper

non-fat cream cheese (optional, I like it with and without)

Cut red bell pepper lengthwise into four pieces, clean out, and place on

piece of aluminum foil into toaster oven together with

the onions.

At 400F bake for about 20 minutes, or until bell pepper is soft and skin bliste

ring.

Take out peppers and put bagel halfs into toaster oven.

Remove skins from red peppers. By the time you are done, the bagels are toasted

 .

Arrange bagels open-faced on plate.

Put onions on two of the halfs.

Put a bit of cream cheese and 2 pieces of roasted bell peppers on the other two

 .

Sprinkle black pepper onto the bell peppers.

Eat while still hot.


banana-oat-scones

Date:    Tue, 01 Feb 94 10:03:04 PST

From:    nlehrer@isx.com (Nancy Lehrer)

This recipe is adapated from a Bon Appetite special publication. In

general, I find Bon Appetite to have great variations on standard

recipies (like pumpkin bread made with orange marmalade!) So, for

anyone who feels confident in his/her ability to adapt SAD recipes to

VLF, I suggest Bon Appetite as a good source for inspiration.

(by the way, you need a food processor, otherwise you can experiment

with perhaps oatbran or just plain flour instead of the processed

oatmeal, you'll see)

 -Nancy

FF Banana Oat Scones

2 cups flour (I used white, sue me)

2 cups oatmeal

1/4 cup sugar

1 1/4 teaspoons baking powder

1/4 teaspoon salt

2 very ripe bananas

1 cup (about) non-fat milk

Preheat oven to 375 degrees.

Process one cup of oatmeal in food processor until it resembles flour

(maybe just substitute flour or use oatbran if you don't have a

processor).

Add flour, salt, baking powder, and sugar and process to mix.

Process in bananas. (or just add the bananas mashed and mix in real good).

Put in mixing bowl and by hand, mix in rest of oatmeal (one cup) and

milk (slowly) until a soft dough is formed (may need more or less

milk).

Kneed lightly on a floured surface. (Note: the dough should be soft,

but not sticking to your hands like crazy. You've added too much milk,

kneed in more flour until you can handle the stuff reasonably.)

Divide dough into three equal portions. Form each into a ball and

flatten to about 1/2 to 3/4 inch thick. Cut twice crosswise into four

wedges and put on a cookie sheet. (You can make them bigger, or cook

without cutting into wedges, but you may have to adjust the cooking

time. Also use a coating of flour on the bottom of each scone in order

to keep them from sticking to the pan)

Cook in preheated 375 degree oven for 28 minutes.

OPTIONS:

1) Add raisins, small pieces of dates, dried cherries or cranberries

(probably about 1/4 to 1/2 cup).

2) Add 1 teaspoon cinnamon.

3) Omit banana, use apple sauce (about 2 bananas worth :-) ) and

cinnamon instead (will probably need less milk).

4) Omit banana, use 1/4 to 1/3 cup processed/canned pumpkin, 1/4 teaspoon

ground nutmeg, 1/4 teaspoon ground cloves, 1 teaspoon cinnamon and an

additional 1/4 cup sugar.

5) You can use buttermilk or yogurt instead of milk by decreasing the

amount of baking powder to 1 teaspoon and adding 1 teaspoon of baking

soda. May need to add some water, if using yogurt.


basic-crepes

Date:    Tue, 20 Dec 94 08:13:00 EST

From:    "Von Balson, Kathleen" <VBalson@IT.jea.ci.jax.fl.us>

Basic Crepes

Egg sub. to equal 4 eggs

1 1/4 cups water

1 cup rice milk

1/2 tsp salt

2 cups whole wheat pastry flour or unbleached white flour

Put all ingredients in a blender or food processor and blend at high speed

for 1 min.  Refrigerate, covered for 2 hrs. before cooking.  Batter should

have consistency of heavy cream.  If necessary, thin with more liquid.

To cook crepes, heat an omelet or crepe pan on low heat  for a few minutes.

 No need to add oil, these cook fine without it.   Remove from heat, pour in

3 or 4 tablespoons of batter and tilt pan so batter coats the bottom.  Put

pan on burner, cook crepe for a few minutes over medium low heat until

lightly browned or batter begins to bubble.  Flip crepe over and cook other

side for about 30 sec.  Gently remove and place on a plate.  Repeat process

with remaining batter, stacking crepes as they're cooked.  Use with favorite

breakfast, dinner or dessert crepe filling.

Note:  I didn't notice this until I started typing this in, but I didn't

cook mine on med-low heat.  I heated my pan on med-high and turned it down a

notch when ready to cook.  They turned out fine, didn't stick and the edges

were just a little crispy (the way I like 'em).


biscuits

Date:    Mon, 31 Jan 94 18:18:31 PST

From:    Zite Hutton <hutton@henson.cc.wwu.edu>

 BISCUITS

  Turn oven to 450 degrees.

  Combine:  1 cup flour (I use unbleached)

            1 1/2 tsp baking powder

            1/2 tsp salt

            1/3 cup nonfat milk (I haven't tried this with soy milk)

            1/6 cup applesauce (I may have used a little more to get the

                                right consistency.)

  Roll out on floured board & cut with biscuit cutter (I use an

   alligator-shaped cookie cutter:  I'm from New Orleans.....)

  Bake for about 8 minutes in a 450 degree oven.


biscuits-2

Date:    Tue, 19 Jul 94 10:51:15 PDT

From:    Jessica Shawl - MPG <jshawl@pcocd2.intel.com>

from the 8 Week Cholesterol Cure Cookbook

Baking-Powder Biscuits

Makes about 18  1 1/2 inch biscuits

Says that this tastes best right out of the oven.

1 cup all-purpose flour	1/2 cup apple fiber

1 Tbsp Baking Powder	1/4 tsp salt

1/2 cup rice bran	3/4 cup evaporated skim milk

Preheat oven to 450 degrees.

In a mixing bowl, stir together flour, baking powder, rice bran,

apple fiber, and salt.  Or you could do this in a food processor.  Add milk

all at once and stir until ingredients are just combined; if you are doing

this in a food processor, pulse the machine a few times just until dough

is combined.  If the dough seems a little dry, sprinkle on a tablespoon of

water and work it in.

With lightly floured hands, knead the dough for 30 seconds.  Then

pat and push it out until it is 1/2 inch thick.  With a 1 1/2 inch biscuit

cutter, cut the dough into about 18 rounds.  Set rounds on an ungreased baking

sheet.  Bake for 16 minutes or until cooked through.

VARIATIONS:  To make herbed bisuits, add 1 tsp dried herbs of your choice to

the dry ingredients, before adding the milk.

To make buttermilk bisbuits, use 1% fat buttermilk instead of the

evaporated milk and substitute 2 tsp baking powder, mixed with 1/2 tsp

baking soda, for the baking powder.

To make oat-bran biscuits, substitute 1 cup oat bran for the rice

bran and apple fiber.

Serving size: 1 biscuit	cholesterol:  .43mg

calories: 53.7	sodium: 121 mg

fat: 1.217grams


biscuits-3

Date:    Mon, 24 Oct 94 09:47:10 CDT

From:    wallis@oxygen.aps1.anl.gov (David Wallis)

Anyway, there were so many requests, that I fired up "Dave's Test

Kitchen" this weeked, and I'm proud to announce that I have created a

recipe for fatfree baking powder biscuits! Not quite as good as

regular fatfull biscuits (in terms of texture), but they did get a nod

of approval from my SAD wife, who considered them "acceptable" :)

Fatfree Baking Powder Biscuits

2 cups           flour*

2 Tbsp.          baking powder

3/4 tsp.         salt

1/2 cup          apple sauce

1/2 to 2/3 cup   cold low-fat buttermilk, skim milk or milk substitute

In a larger bowl, sift together the flour, baking powder and

salt. Sprinkle the applesauce over the flour, and cut in with a pastry

blender until it is in bits the size of split peas. The texture should

be somewhat course.

Sprinkle 1/2 cup cold milk over the flour and applesauce, and stir it

in quickly with a fork. Add only as much of the milk as is necessary

to make the dough hold together.

Gather the dough up into a ball, working it together with your hands

very briefly, and then roll it out 1/2 inch thick on a floured board.

Cut out small rounds (about 2 1/2" to 3" in diameter) and place them

on a cookie sheet spritzed with Pam. If you aren't going to put them

in the oven immediately, chill them in the refrigerator until ready to

bake.

Bake the biscuits in a preheated oven at 450 degrees for 10 to 12

minutes, or until puffed and lightly browned on top.

Makes about 15 - 20 biscuits.

* preferably, use white pastry flour. All-purpose flour or whole-wheat

  pastry flour can be used, but the biscuits will be denser and less

  fluffy.

Biscuits & Gravy

4 Tbsp            flour

3/4 cup           water

2 cups            skim milk or milk substitute

1 1/2 tsp         fresh sage, crumbled finely

           or

1 tsp             ground sage

1/8 tsp           cayenne pepper

1/2 tsp           tobasco sauce

1/4 tsp           salt

1/2 tsp           fresh ground black pepper

Mix flour and water until smooth and no lumps. Put into medium sauce

pan, and heat over medium-high heat until the mixture boils. Reduce

heat, stirring constanly, and boil for 4 - 5 minutes. Mixture should

be very think and blubbery. Add milk and stir until the mixture is

smooth again. Add spices, and return to boil, cooking until it has the

consistancy of thick gravy.

Serve over split baking powder biscuits, with fruit (whole-berry

cranberry sauce was *great* with this dish!), grits, red beans & rice,

toast & jam, etc.

Makes enough for about 4 biscuits.


breadsticks

Date:    Wed, 28 Sep 94 09:07:54 +0100

From:    Annice Grinberg <VSANNICE@WEIZMANN.weizmann.ac.il>

                                 BREADSTICKS

1 pkg dry yeast (or 1 cake compressed)

1 T honey

1 c warm water

1 1/2 t salt

1 c whole wheat flour

2 c white flour (as needed)

2-3 T dry minced onion

1 egg white, lightly beaten

sesame or caraway seeds or coarse salt

Add yeast and honey to warm water in a large bowl.  When it bubbles, add

salt, whole wheat flour, onion, and enough white flour to make a soft dough.

Knead till smooth and elastic.  Let rise till doubled, about an hour.

Punch down, and divide into 16 equal pieces.  Roll each into a long bread-

stick shape and place on a baking sheet sprayed with Pam (or the like).

(You'll need two large baking sheets to hold the breadsticks.  Let rise till

light, about 1/2 hour.  Brush with egg white and sprinkle with seeds or coarse

salt.  Put a pan of hot water on the floor of your oven. (This helps make a

crisp crust.)  Bake in preheated 400F oven for about 20 minutes.

If you make these in advance, reheat briefly in a hot oven before serving.

You can add other herbs such as dill, parsley, basil, whatever, if you like.


bruschetta

Date:    Sun, 09 Jan 94 09:21:00 PST

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

Adapted from Ornish's _Eat More, Weigh Less_.

Bruschetta

For the uninitiated (I was), this is sort of an Italian salsa.  It can be

served on toasted french bread, on veggie sandwiches, as a pasta sauce or, in

my opiion,  it would be great on polenta!    We tripled this recipe for the

party and it made quite a bit!

4-5 roma tomatoes, finely chopped (or processed!)

  3 tablespoons minced red or white onion

  1 teaspoon capers, rinsed (optional...nice for color)

  3 garlic cloves, minced

  2 teaspoons balsamic vinegar

  1 tablespoon chopped fresh basil

  1 tablespoon chopped fresh oregano

  1 teaspoon freshly ground black pepper

    salt to taste (they say 1/2 tsp. but we didn't use any)

Mix this all together in a container and let sit for at least one hour!  We

ran everything through the food processor, so it hardly took any time at all.

It tasted great that night, and the leftover report is that it improves over

the next couple of days!

The Tracy Pikhart Ritter recipe suggests toasting french bread in a 350 degree

oven till brown.  Top with room temperature bruschetta.


bruschetta-2

Date:    Sun, 13 Feb 94 20:26:03 EST

From:    mayflies@aol.com

BRUSCHETTA

Find a 100% whole wheat flour baguette somewhere (or make it - or just use

regular healthy bread of mild taste)

3- 4 roma tomatoes chopped pretty small (seeded if you want)

1 good sized roasted red bell pepper - chopped

1 Tb balsamic vinegar (or more if you like)

1 Tb fresh basil - minced

1 ts Italian seasoning (rosemary,oregano,thyme...)

Salt & pepper to taste

fresh garlic cloves peeled & trimmed

Mix all the together all ingredients (except bread)

and let them sit for an hour or two at room temp.

to blend flavors.

Make toast out of whatever kind of bread you use (I cut my baguette in 1/2"

slices and toast on a cookie sheet under the broiler - turn and toast other

side - but watch 'em closely - I usually burn a batch or two)

Take your garlic cloves and rub them over your toast

(like and eraser) - go easy unless you're not afraid

of garlic.

Then top the toast with a spoonful of the tomato/pepper mixture and enjoy.


bruschetta-3

Date:    Tue, 09 Aug 94 20:56:25 CDT

From:    Natalie Frankel <Natalie.Frankel@mixcom.mixcom.com>

BRUSCHETTA

2 large ripe tomatoes, diced (seeded, if desired)

2 TB onions, chopped (more, if desired)

1/2 chopped seeded green or red pepper, or mixed

1/2 small peeled, seeded, chopped cucumber (optional)

Mix together.

Mix in Dressing:

1/4 cup fatfree Italian salad dressing (I like Seven Seas FF Red Wine Vinegar)

1 TB vinegar (balsamic, red wine or herbed)

juice of 1/2 of a fresh lemon

About 1-2 TB mixture of the following or to taste:  basil, oregano,

     minced garlic

Refrigerate 1-6 hours to chill and mix flavors.  Serve over garlic bread.

Garlic bread:

Sprinkle garlic powder (or garlic salt if you can use it), or rub minced

garlic on slices of fresh French, Italian, or SF Sour Dough bread.  (I like

the bread at Daily's if you have one there.)  Bake on cookie sheet for about

15 mins. at 350 degrees.  Serve the bread warm and let guests pile Bruschetta

on top.  Drain first or serve with slotted spoon to avoid having the liquid

roll off the bread.  You can also place the bread on a platter and top it

with the Bruschetta yourself, and serve it that way.  This is how it's served

in the Italian restaurant.  Enjoy!


chapati

Date:    Fri, 12 Nov 93 08:08:22 CST

From:    mindy.s.mymudes@uwrf.edu

CHAPATIS

1 1/2 whole grain flour

1/2 cup all purpose flour

3/4 cup water

mix a little water at a time into the flour in mixing bowl. When all the water

is incorporated, start kneading the dough, moistening hands frequently to ease

it off the bowl.  When it is soft and pliable, cover the bowl with a damp

cloth and let it stand for at least 30 minutes.

Heat a large thick bottomed skillet, then reduce heat. Break off 2-3 oz. of

doughroll it out on a floured surface gently  and lightly until you have

made a flat, round disk.  Press too hard and it will glue itself to the table,

so be light handed!  Place bread on hot pan and turn when it gets a shadowed

look to it., carefully lift it up and turn it over, after 30 sec you should

see tiny bubbles, then turn it over. Press down with a clean towel until

it it evenly cooked, should be golden brown, and slightly puffy., Each chapati

should only take a minute. Keep warm in a dishtowel, then eat. It's a whole

lot easier to buy 'em at the coop, though!

Love from the cold, damp, soon to snow Midwest!


corn-tortillas

Date:    Mon, 23 Jan 95 12:24:43 PST

From:    Lois Patterson <lpat@unixg.ubc.ca>

A poster asked a while back for vlf corn tortillas.  This recipe is from

_Ten Talents_ by Rosalie Hurd.  This cookbook is not

generally low-fat, but it is completely vegetarian (except for a few

recipes in the back).  It is Seventh-Day-Adventist in orientation.  As

always, of course, adaptations are possible.  This recipe does not have

added fat, though.

Corn Tortillas

Mix the following dry ingredients:

1 1/2 cups fine cornmeal

2 T. soy flour

1 cup whole wheat pastry flour

1 tsp. salt

Add slowly: 1 cup cold water (approx.)

Mix and knead the dough a little.  Divide into 6 equal parts.  Roll each

portion very thin on floured board or between waxed paper.  Bake on

hot ungreased iron grill.  Flip over and brown other side.  (Heavy

skillet may be used).

The author also recommends using these as pizza bases, or filling them with

tofu and tomato sauce and baking.


crackers

Date: Fri, 16 Jun 95 08:01:39 -0600

From: "jane t. waddell" <jtw@hpfcjtw.fc.hp.com>

Crackers

Last night, I made crackers. The recipe is from

"Flatbreads and Flavors".

3 c. whole wheat flour

1 t. salt

1 1/2 c. water

Put flour and salt in a food processor. Process

for 10 sec. With motor running, add water in a

continuous stream. Process for an additional 10

sec. If mixture does not form a ball add 3-4 T

more flour, and process again. Process 1 min.

more. Knead dough on lightly floured surface for

30 sec. Wrap in plastic and let sit for 30 min.

Heat oven to 500 with rack in center. Divide

dough into 8 pieces. Cover the pieces you aren't

working with. Roll out the dough very thin (as

thin as you can). Transfer to pan or pizza peel.

Top with seasonings like salt, pepper, spices,

herbs, crushed garlic. Cut into pieces (I just

made indentations to break them along). Spritz

the dough lightly with water. Bake for 2-3 min,

depending on thickness of cracker, on a baking

stone or cookie sheet.


dosa

Date:    Fri, 30 Jul 93 18:43:23 EDT

From:    srajag@paul.rutgers.edu

DOSAI

The basic recipe:

Soak 1 cup urad dal and 2 cups long grain rice overnight (to be soaked

separately).  Grind urad dal till smooth. Grind rice till smooth.

While grinding, add water little by little, just enough to make a smooth

mixture.

Mix rice and dal together. Now add water to get a batter of pouring consistency

.With practice, you'll know how much water to add during grinding. It is better

to start with just enough water and add as you go along.

Add salt. Let the batter ferment.

It usually ferments overnight when left outside, on a pleasant day.

On a warm day, you might want to keep a close watch as it may bubble over.

When the batter has risen and has bubbles in it, you have dosai batter.

You do not have to wait till it doubles in size (please don't!!).

Batter is ready to use when it has bubbles in it and no longer smells

raw.

Heat pan.  The test you can perform is sprinkle some water on the pan. If the

water evaporates immediately, pan is hot enough.

Take a round utensil, say a ladle, and put a ladleful of batter in

the centre of the pan. Immediately spread the batter in a circular motion

starting from the centre, to get a crepe.

Remember, you have to be pretty fast in spreading the batter, otherwise

it will start cooking instantly. The idea is to get thin crepes.

Drizzle veg or canola oil around the edges. If you use nonstick, you could

reduce (or eliminate) the oil. In that case your dosai will be drier, and

dosai may not come off of the pan easily.

Wait till the dosai browns and becomes a little crisp around the edges.

Carefully loosen the dosai from the pan and flip.

The ease with which dosai will come off the pan depends on how hot the pan is.

The hotter the pan, the easier it will be . However, there is a greater chance

of burning the dosai. So you might have to adjust the temperature while the

dosai is cooking.

It is also easier to dislodge the dosai if you use a really thin spatula

with a sharp edge in the front to do the flipping.

Let it brown a little on the other side.


garlic-bread

Date:    Mon, 04 Apr 94 11:49:46 PDT

From:    amazon@kisio.esd.sgi.com (Stormwind)

Garlic Bread:

1 loaf fresh sourdough bread

dried tomato paste

chopped garlic

Pre-heat oven to 350 degrees.  Mix garlic

to taste with enough tomato paste to cover

however much bread you want to use; slather

over sourdough bread.  Pop into oven, bake

for approximately 15 to 20 minutes (till

crisp on edges)


garlic-pretzels

Date:    Wed, 17 Aug 94 08:02:20 MST

From:    "Jane T. Waddell" <jtw@cs.arizona.edu>

Garlic/Herb Pretzels

2 pkgs yeast	4-5 c. flour

1 1/2 c. warm water	2 cloves garlic

1 t. salt	1 T. basil

1 t. sugar	1 T. parsley

Dissolve yeast in water. Add salt & sugar. Blend in 2 c. flour.

Crush garlic and add with herbs. Add 2 c. more flour, and more

if dough is too sticky. Roll into snakes & shape. Sprinkle with

Kosher salt if desired. Bake at 425 for 10 - 15 minutes or until

browned.


injera

Date:    Fri, 15 Jul 94 15:31:32 PDT

From:    "Jennefer Hardin - PCD" <jhardin@pcocd2.intel.com>

I got this recipe from a wonderful cookbook called "Extending the Table... A

World Community Cookbook (Recipes and stories in the spirit of More-with-Less)"

by Joetta Handrich Schlabach (copyright 1991 by Herald Press, Scottdale, PA

15683).

Ethiopian Flat Bread (Injera) -- makes 15-20 12-inchi injera

In a large bowl, mix:

3 cups self-rising flour (750 ml)

1/2 cup whole wheat flour (125 ml)

1/2 cup cornmeal or masa harina (125 ml)

1 T active dry yeast (one package) (15 ml)

3 1/2 cups warm water (875 ml)

Let set in large bowl, covered, an hour or longer, until batter rises and

becomes stretchy.  It can sit as long as 3-6 hours.  When ready, stir batter if

liquid has settled on bottom.  Then whip in blender, 2 cups of batter at a

time, thinning it with 1/2 - 3/4 cup water.  Batter will be quite thin.

Cook in non-stick frypan WITHOUT OIL (is that a great instruction or what?)

over medium or medium-high heat.  Use 1/2 cup batter per injera for a 12-inch

pan or 1/3 cup batter for a 10-inch pan.  Pour batter in heated pan and quickly

swirl pan to spread batter as thin as possible.  Batter should be no thicker

than 1/8-inch.  Do not turn over.  Injera does not easily stick or burn.  It is

cooked through when bubbles appear all over the top.  Lay each injera on a

clean towel for a minute or two, then stack in covered dish to keep warm.

 Finished injera will be thicker than a crepe, but thinner than a pancake.

To serve, overlap a few injera on a platter and place stews on top (I think

most kinds of spicy bean or veggie stews/curries would be great with this.  For

Ethiopian food, the spicier the better).  Or lay one injera on each dinner

plate, and ladle stew servings on top.  Give each person three or more injera,

rolled up or folded in quarters, to use for scooping up the stews.

I calculated that if you make 15 12-inch injeras, each would be about 120

calories, 3% CFF.  Not bad.  For a more authentic injera, add 1/2 cup teff

flour (teff is a kind of millet) and reduce the whole wheat flour to 1/4 cup.


lemon-poppy-scones

Date:    Thu, 11 Nov 93 08:20:00 EST

From:    Christel=Reeve%SQA%Banyan@magnolia.banyan.com

Lemon/Poppy Seed Scones

These come out more "cakelike" than a traditional scone.

Mix in one bowl:

2 1/2 c. flour

1/4 c. sugar

2 t. baking  powder

1 t. baking soda

1/2 t. salt

grated rind of 1 -2 lemon (use 2 if you use plain yogurt)

2 T. poppy seed (I find this is the minimum you can use and still

                                   keep the right taste)

Mix in a separate bowl:

1 t. lemon extract

1 egg equivalent

1 8oz container of fatfree yogurt (plain is OK, but lemon is better)

Mix the dry ingredients into the wet ingredients.  Try to use as few strokes as

possible.  Divide dough in half.  Pat out each half onto a sprayed cookie

sheet to a 7" circle.  Cut each circle into 6 wedges.  Bake at 425F for 12-14

minutes or until golden brown.


pita-bread

Date:    Mon, 14 Feb 94 17:07:35 EST

From:    catsmeow@aol.com

PITA BREAD

(Yield 6 large pitas, or 12 smaller ones)

3-1/2 cups of flour (1/2 cup can be whole wheat flour)

1 cup warm water

1/2 packet of yeast

1 tsp. honey or sugar

1 tsp. salt

Put water in a medium-sized bowl and add the 1/2 packet of yeast.  Let it sit

for abotu 5 minutes (it'll become foamy).

Add salt and honey/sugar.  Stir until dissolved completely.

Add flour 1 cup at a time, using a wire whisk to stir it up.  You'll need to

switch (as the dough gets stiffer) to a wooden spoon, then your hands.  You

can knead right in the bowl at this point, adding flour to combat stickiness.

 Once dough is smooth, you may want to take the dough out and put it in a

different bowl, or rinse out (and dry) the bowl you've kneaded it in to get

rid of the excess flour.  The recipe calls for oiling the bowl and the dough

at that point; I lightly LIGHTLY oil the bowl with canola oil, then put the

dough back in.  I refuse to put any oil in the dough!

Next, cover with a towel and let it rise until it is about doubled.  (This

will take about 2 hours because there is less yeast in this dough).

Once doubled, punch down the dough, and transfer to a floured surface.  Knead

it for about 5 minutes, then divide into 6-12 pieces (balls).  Make sure you

have plenty of flour on your work surface at this point.  Knead each ball a

little bit, then roll flat with a rolling pin.  (Flip it over when you are

working with them so it won't stick to the pin).  Flatten until it is about

1/16" thick.  (No, don't bother with a ruler, just make sure it's no thicker

than 1/8".  I first made them 1/8" and they were sort of dense).

Once you make your 'circles,' let them rest for 30 minutes.  It's best to

separate them on a plate with waxed paper or a towel.

Preheat your oven to 500 degrees F

Just prior to baking, spray a cookie sheet and put it in the oven for a few

minutes to heat up.

Once your circles have finished 'resting,' arrange as many as will fit on

your cookie sheet without touching.  Bake for 6-8 minutes, until golden

brown.  Watch them!  They cook fast!

Upon removal from oven, put in a paper bag with a damp cloth and close the

bag.  Let them sit this way for about 15 minutes, or better yet, let them

cool completely. This maintains their suppleness. Next, transfer to plastic

bags or whatever.


pita-bread-2

Date:    Thu, 24 Feb 94 18:21:16 PST

From:    Michelle Dick <artemis>

Subject: More on Pita Bread

From New Laurel's Kitchen.  Get book for complete instructions.

Pita Bread

2 teaspoons active dry yeast

1/2 cup warm water

6 cups whole wheat bread flour

2 1/2 teaspoons salt

2 1/4 cups lukewarm water

Sprinkle yeast into 1/2 cup warm water.  Set aside.  Mix salt into

flour.  Then stir 2 1/4 cups water into the flour.  Add yeast mixture.

Adjust water:flour ratio as necessary (see LK for more detail).  Knead

and rise twice.  During second rise, preheat oven to 450 degrees F

(actually I think I used 500).  Form 2 dozen balls and make them

smooth (keep the balls in order, you want the first ones you form to

be the first ones in the oven).  Roll 4 of the balls into flat rounds

about 6 inches in diameter.  Place on cookie sheet or jelly roll pan

and put into oven.  They will cook in 1-3 minutes -- you have to take

them out pronto.  While they are cooking you have just enough time to

roll out 4 more.  Get in a rhythm of putting dough in oven, rolling

out dough, taking finished pitas out of oven until they are all

cooked.  The pitas will pop up into big round hollow balls.  If you

let them cool and squish them flat they will take on the familiar pita

shape.

This simple ww dough can be tempermental -- I highly recommend getting

either of the Laurel's Kitchen books (regular or bread book) for

detailed instructions and tips that will help make your bread and pita

making a roaring success.


pumpkin-biscuits

Date:    Sat, 19 Nov 94 15:44:35 EST

From:    Kirstin Reade Wilcox <krw3@columbia.edu>

Pumpkin biscuits

1 cup canned pumpkin (NOT pie filling)

2/3 cup skim milk or other form of liquid

1 1/2 c. flour (half white, half WW)

2 T. wheat germ

2 T. wheat bran

4 t. baking powder

1 clove garlic, minced

pinch nutmeg

1 t. salt (optional)

Combine wet, combine dry, mix wet into dry, drop by generous spoonfuls

onto baking sheet squirted with PAM.  Bake 20-30 minutes at 450 degrees.

The garlic doesn't really give these a pronounced garlic flavor--it just

eliminates some of the cloying sweetness of the pumpkin.  When these

first come out of the oven they are very crisp on the outside and dense

and moist on the inside--sort of like little mini-spoonbreads.  After

they cook the texture becomes more uniform and more like the standard

biscuit we all know and love.


raspberry-scones

Date:    Thu, 26 May 94 13:19:00 CDT

From:    jerde@vmdb.vet.purdue.edu (Lynn Warble)

Festive Raspberry/Blueberry Scones

1 C WW flour

3 C unbleached all-purpose flour

1 C sugar (or less)

2T baking powder

1t baking soda

2 egg-substitutes (1/2 cup)

2 C low-fat buttermilk

2 pints still-frozen raspberries

1 pint still-frozen blueberries

Mix dry ingredients.  Add wet ingredients, not including frozen fruit.

When everything is mixed well, gently fold in the frozen fruit soas

not to break the raspberries and blueberries.

If added when still frozen, they

will remain whole and pretty and the dough will not stain.

Decrease the amount of sugar depending on the tartness of the berries.

My berries were particularly tart so sugar should be decreased to 1/2

to 3/4 of a cup if your fruit is sweet.

Bake at 350 for 35-40 minutes.


roti

Date:    Mon, 08 Aug 94 08:50:18 EDT

From:    SUSAN WYLDER <ZF_WYLDER@scsu.edu>

This Indian flatfread can be served alongside any Indian or Middle Eastern

dish.  Also, if the rotis puff up well, they can be split open like pita bread

and filled with your favorite pita filling.

---------- Recipe via Meal-Master (tm) v8.00 (BB)

      Title: Roti (Flat Whole-Wheat Bread)

 Categories: Breads

      Yield: 12 servings

      2 c  Chappati Flour

             OR

      1 c  Whole-wheat flour mixed w/

      1 c  Cake flour

           Additional flour for dusting

  Put the flour in a bowl.  Slowly add enough water so

  that you will be able to gather the flour together and

  make a soft dough.  You may need about 2 1/2

  tablespoons less than a cup of water.  Knead the dough

  for 7 to 8 minutes or until it is smooth.  Make a ball

  and put it inside a bowl. Cover the bowl with a damp

  dishcloth and set it aside for half an hour.

  If the dough looks very runny, flour your hands and

  knead for another few minutes.  Form twelve equal

  balls and dust each with a little flour.  Keep them

  covered.

  Set a cast-iron griddle or skillet to heat over a

  medium-low flame.  Allow at least 5 minutes for that.

  Keep about a cup of dusting flour near you. Remove a

  ball of dough and flatten it between the palms of your

  hands. Dust it on both sides with flour.  Roll it out,

  as thinly and evenly as you can, aiming for a 5 1/2

  inch round.  When the griddle is hot, slap the roti

  onto its heated surface.  Cook for about a minute or

  until soft bubbles begin to form.  Turn the roti over.

  Cook for half a minute on the second side.

  If you have a gas fire, light a second burner on a medium

  flame and put the roti directly on it.  Using tongs, rotate

  the roti so that all areas are exposed to the shooting flames.

  Take 5 seconds to do this.  Turn the roti over and repeat for

  about 3 seconds.  The roti should puff up.  Put the roti on a

  plate and cover with a towel.  Make all roti this way.

  If you have an electric stove, place the griddle and roti

  under a broiler for a few seconds, until the roti puffs up.

  Serve hot.

From Madhur Jaffrey's World of the East Vegetarian Cooking.


sage-bread-sticks

Date:    Wed, 09 Nov 94 21:40:31 EST

From:    Bobbi Pasternak <bobbi@clark.net>

Here's an article from the Nov/Dec '94 issue of Vegetarian Journal.

A HOLIDAY CELEBRATION

By Nanette Blanchard

     The following recipes are adapted from my upcoming cookbook,

_'Tis the Season: A Vegetarian Christmas Cookbook_, to be

published in August of 1995 by Fireside/Simon & Schuster.

SAGE BREADSTICKS

(Makes 40 breadsticks)

These herbed breadsticks are thin and crispy and are quite

popular as munchies for a lively party.  The best

breadsticks are the ones that are stretched, not rolled. Serve

these stacked high in a rustic basket lined with a red or

green napkin.

1 Tablespoon active dry yeast

1 cup warm water

1 teaspoon salt

2 cloves garlic, minced

2 Tablespoons minced fresh sage

About 2-1/2 cups whole wheat flour

     Dissolve yeast in warm water for 10 minutes. Stir in salt, garlic,

and sage.  Add flour slowly.  Turn out onto well floured board and

knead 20 minutes or until smooth and satiny.

     Spray bowl with vegetable cooking spray and place dough in it.

Cover and let rise in warm place for 30 minutes or until doubled in

bulk.  Punch down.  Preheat oven to 400 degrees. On a floured

board, roll dough out to a 12-inch square.  Sprinkle dough lightly

with additional flour.  Divide dough into four equal pieces.  Cut each

piece into 10 strips.  Stretch each strip out to 12 or 15-inches long.

Place on greased cookie sheet 1/2-inch apart.  Bake for 15 minutes

or until golden brown and crispy. Serve hot or at room temperature.

Total Calories Per Breadstick: 27; Fat: <1 gram


sourdough-biscuits

Date:    Thu, 03 Feb 94 22:29:30 EST

From:    James Massey <masseyj@alpha.acast.nova.edu>

Sourdough Biscuits

put 1 tbsp vinegar in a glass.  pour in enough reconstituted nf dry milk

to make one cup.  Nuke in microwave on high for 30 secs.  Pout resultant

glop in a big bowl. Add:

2 cups sourdough starter (can be whole wheat starter)

1 tsp baking soda

2 heaping tsps baking powder

4+ cups unbleached flour

Mix, roll out, cut and placed on PAMed cookie sheet.  Bake 425 deg. 15

minutes.


strawberry-raisin-scones

Date:    Sun, 08 May 94 06:09:32 EDT

From:    "R. S. Koss" <rskoss@bronze.coil.com>

Strawberry-Raisin Scone Bake

2 cups all-purpose flour

2 T sugar

1 T baking powder

1/4 t salt

1/2 cup apple sauce [ used as a substitute for butter ]

1/2 cup milk

4 egg whites

3/4 cup raisins

1/2 cup strawberry fruit spread

Heat oven to 425F. Pam an 8x8 baking dish.

Mix the dry stuff. Mix in the wet stuff.

Place half the mixture in the pan and spread to cover bottom. Spread on

the fruit spread. Top with remaining dough.

Bake for 20-25 minutes or until it passes the toothpick test.

Serve warm.


tomato-garlic-bread

Date:    05 Aug 93 14:01:00 EDT

From:    "Carol A. Ruiz (203) 727-7706" <CAR%A1%UTRC@mrgate.utc.com>

Subject: Tomato Garlic Bread

Here's a recipe for tomato-garlic bread -- I made it to substitute for

regular garlic bread (with butter & cheese) and everone loved it.

1.  Slice a loaf of italian/french bread and lay out pieces face up on a

baking sheet.

2.  Cut fresh tomatoes in half (1 tomato does 6 slices) and, holding them

like a half a lemon, crush them over your bread, leaving behind juice and

bits of tomato.

3.  Sprinkle with garlic powder, salt, and oregano to taste.

4.  Place on top rack of oven on BROIL for 1-2 minutes or until edges turn

brown.

5.  Turn off oven and move bread to lower shelf - leave in the oven for

3-5 minutes (will make the bread more crispy)

Hope you all enjoy this as much as we did -- I imagine if you REALLY love

garlic, you could use crushed garlic cloves instead of garlic powder.


tortillas

Date:    Fri, 07 May 93 15:42:18 +0700

From:    suranga@cse.iitb.ernet.in (S A Date)

TORTILLAS

The whole wheat flour you get in the supermarket should do OK for

this. If you live near any Indian Food shop, ask for Chapati Atta

(Chapati = Tortilla, Atta = Flour).

Take a couple of cups of  this atta, and after adding a pinch of salt,

add room-temperature water (not warm, not cold, inbetween) slowly, as you

knead the dough,  till you form a nice smooth, not too soft dough. If you

use a food processor kneading attachment, its probably less messy.

(we use our hands to knead the dough, this way you get a feel for the dough

which you do not, with a fork/spoon)

Heat a non stick pan.  Take a  portion of the dough smaller than say the size

of a kiwi-fruit (I was going to say, a lemon-size portion of dough, but

lemons in your part of the world are double our lemon size...).

Flour a rolling board nicely, and roll out an thin (1-2 mm ie about 1/10

th of an inch for all the non-metric vegans) circle, evenly. Make sure

the edges are not thick.

When the pan is properly hot, reduce the heat, and put thhe tortilla in it

after dusting off excess flour. Allow light spots to develop on the lower side

of the tortilla, and then turn it over in the pan. Let this side of the

tortilla cook a bit less .

Now remove the tortilla, with a pair of non-piercing tongs, remove

tthe pan from the fire, and put the tortilla with one surface straight on to

the Gas fire (you need gas burners for this). Turn up the burner. You will

see the entire tortilla baloon up . Quickly remove from fire, remove air

by lightly piercing the surface, and lay on a plate. Make many such t

tortillas and pile them in a plate. These may be eaten hot with any vegetable

dish, and you need no butter.

This business of putting the tortilla on the fire and blooming  is very quick,

but it tastes so good when hot, that a cook normally has a hard time

keeping up with the demand.  The blooming of the tortilla, implies

optimum cooking , just right. This hot , off the fire tortilla tastes

abs fantastic with salsa !!!


tortillas-2

Date:    Sat, 05 Mar 94 21:51:35 EST

From:    jvbutera@grad04.math.ncsu.edu (Jeffrey V. Butera)

This recipes work GREAT!  First time I tried it, no problems except

make sure you roll the tortillas as thin as possible!  Best used same day

as they are made as they do get hard if you cool & save for several days.

Fat Free Flour Tortillas

3 C flour

2 tsp baking powder

3/4 tsp salt

1 C warm water

Stir together flour, baking powder and salt.  Gradually stir in enough warm

water to form a crumbly dough; then work dough with your hands until it

holds together.  Turn out onto a board and knead until smooth.  Divide into

12 pieces and shape each into a smooth ball.  Cover lightly with plastic

film and let rest about 15 minutes.

For each tortilla, flatten one ball into a 4 or 5-inch patty, then roll

into a 9-inch round, rolling from center to edges.  Turn tortilla often,

stretching dough as you carefully peel it off board.   Make sure these

are PAPER thin, the thinner, the better!

As each tortilla is shaped, place on preheated, dry, heavy griddle or heavy

wide frying pan over medium-high heat.  On a preheated electric griddle set

at medium-high heat or about 375 degrees.

Almost immediately, tiny blisters should appear.  Turn tortilla and

immediately start pressing a wide spatula directly on top of it-- press

gently but firmly all over the top.  Blisters will form over most of

surface as you press.  Turn tortilla and press all over other side until

bilsters turn a golden brown; tortilla should remain soft.  If tortillas

stick or brown too quickly, reduce heat.

Stack tortillas as cooked inside a folded cloth towel within a plastic bag;

close bag and let tortillas steam and soften until all are cooked.

Serve tortillas as soon as they are soft; or cool, remove from bag, wrap in

foil, and refrigerate or fressze.  Makes 1 dozen 9-inch flour tortillas.


ww-tortillas

Date: Mon, 5 Jun 1995 10:52:36 -0700

From: wspencer@msuvx2.memphis.edu (Wes Spencer)

Whole Wheat Tortillas

3 cups whole wheat flour

1 teaspoon salt (or to taste)

1 1/2 cups warm water

Mix the flour and salt in a bowl.  Add the water and mix into a nice dough.

Knead until soft and elastic.

At this point, you can let the dough rest for an hour or so, but it isn't

really neccessary.  Pinch off a chunk of dough, roll into a smooth ball

(golf-ball size) with your hands, then flatten on a floured surface.  With a

rolling pin, roll into a thin circle.  Be generous with the flour to avoid

sticking.

Cook on a medium hot griddle until delicately beige and specked with brown.

It may take some practice to get the griddle the right temperature.  You

don't have to use any oil on the griddle.

My only problem with these tortillas is keeping them around!  My kids eat

them with beans, or with fruit or jam, or just plain.  They make a great

quick pizza crust --- add tomato sauce and toppings and put under the

broiler.  We love them for burritos and quesadillas.

Besides being tasty and nutritious, they are also cheap --- this recipe

makes about a dozen for around 20 cents.


baguette

Date:    Wed, 19 Jan 94 11:43:00 CST

From:    "Pete Brauer 312/915-6157"                  <$W$PR42@LUCCPUA.BITNET>

Great FF Baguette

2 pkg. dry yeast (quick rise)      3 c. whole wheat flour

1/2 tbsp. sugar                    1 c. unbleached white flour

1/3 c. warm water                  Corn meal

1 tsp salt (more or less, this is optional and does flavor the bread)

1 c. water

Melt the yeast, sugar, 1/3 c. warm water in a bowl and set aside.  Mix

the flours, salt, in a bowl, add the yeast mix, and then the water.

Mix the dough until smooth, about 5 mins.  Let rise covered with a

damp cloth for one hour. Punch down, and divide into two or four

loaves, then slice tops about 2 inch across, 1/4 inch deep.  Place in

cold oven set to 350 for one hour.  For crustier bread, place a pan of

water on the bottom of the stove for 1st 30 minutes, then remove.

Also, you can brush the loaves with a mixture of egg-white and 1/2 c.

water after 50 mins.


basic-bread

Date:    Wed, 30 Mar 94 09:08:52 PST

From:    vmh@IntelliCorp.COM

References

----------

I am using a several sources of information:

"Berner Kochbuch", 1961. This is the cookbook every little

girl and boy who took the cooking classes received in

my school.

"Kleine Backschule Brot" by Betty Bossi. Betty Bossi is the

Swiss housewife's steady companion with many cookbooks.

This is just one of them.

Instructions on making bread from my best friend Ruth whose

father is a well-know baker in the region where I grew up.

My own humble experiences, including all the times when my bread

turned out wrong.

Measurements

------------

Since these are Swiss recipes, measurements are metric. Here are

approximate conversion tables. (If I have time, I'll include American

measurements. Myself, I got me a metric scale.)

1 l = 1 quart

1 dl = 1/10 of a quart or a little less than 1/2 cup

2.5 dl = 1 cup

20g is 4/5 of an ounce. 1 ounce is about 27 grams.

1 Swiss pound is 500 grams or 1.1 American pounds.

Celsius to Farenheit as a rule of thumb for cooking:

Celsius * 2 + 30 = Farenheit.

This is accurate enough for baking and does not require

mathematical acrobatics.

Note, that especially with bread, most measurements are relative.

Play with the amounts until they work for you. When I want to make

quick bread, I measure about 2 pounds of flour, dump in some water,

salt, and the yeast, all by eye, and the result is usually just fine.

Temperature

-----------

"Middle Heat" is about 400F;

"Low Heat" is about 250F; but you have to experiment. The terms

are intentionally fuzzy since different ovens bake differently,

and the good baker is supposed to find out by experience what works

for their kitchen.

Yeast and Baking Powder

-----------------------

20 grams of fresh yeast is equivalent to 7 grams of dry yeast.

That is the average amount of yeast needed per 500g (5.1 pounds)

of flour. Amounts can vary, depending on whether you like your

bread yeasty, and how much time you have to let it raise. But

more on that later. I usually guess at about a teaspoon of dry

yeast per pound of flour. (In Europe you can buy yeast in little

7g packages, pre-measured. It is so common that most recipes ask

for n packages of dry yeast. I haven't seen that here.)

Sometimes, when I am really lazy, or when I want a bread that

tastes differently, I use baking powder instead of yeast.

If your bread comes out tasting too yeasty, use less yeast and

let raise longer. But more on yeast later.

Salt

----

Be generous. Most non-professionally made breads are bland, because

there is not enough salt in them. I have seen Ruth's father add

salt, and it is by the handfull, and the bread never turns out too

salty. Unless you are on a salt-restricted diet for medical reasons,

this is not the place to skimp on salt!

Salvaging and Trouble Shooting

------------------------------

Ruth just told me a few weeks ago that the most common cause for

bread to turn out too heavy is that the dough is TOO DRY! Make

sure the dough is is still somewhat sticky when you make the loafs.

If your bread turns out totally heavy, toast it dark to eat it.

Or use it in soup. Or put lots of jam on and eat it with your eyes

closed. Or bake it again. It won't raise, but it will dry out.

Or feed to your pets, they'll love it. Use it for stuffing.

Kneading, the Secret Ingredient

-------------------------------

Kneading has two purposes: to thoroughly mix all the ingredients,

and to push air into the bread. When you are kneading, harass,

torture, and work that dough. Fold it over to trap air. For one

kilogram of flour (2.2 pounds), you should vigorously knead your

bread for 20 (twenty!) minutes. If you don't break out into a

sweat, you are not working hard enough. My friend Ruth says, it

is all in the kneading; that you should torture the poor bread

dough until you feel sorry for it and yourself.

Get your hands in there, and don't be afraid to get all full

of dough. It's therapeutical. :-)

I knead bread first in the large bowl, then take it out onto a

dry, clean surface. Sprinkle the surface and your hands with

flour whenever things get too sticky, but not too much, lest the

dough become too dry.

To find out how much air you have in your dough, cut it with a

knife and examine the the split. The more and the larger the

air bubbles you see, the better.

When is My Bread Baked ?

------------------------

I know of three ways of checking, whether your bread is ready:

1) Baking time based on experience.

2) Stick an needle in. If any dough sticks to the needle when

   you pull it out, the bread is still wet inside. That is a

   knittin needle. I believe some people use a straw here.

3) Knock on the bottom of the bread. If it sounds really

   hollow, then the bread is done. This is the best method,

   but it takes some practice to find out what "hollow"

   means.

... and Finally

---------------

Making bread depends on a lot of factors. Experiment with the

information you get until you find out what works for you.

Making bread is not a science. Bakers apprentice for 4 years

to get their certificate!

These instructions are not infallible. Use at your own risk.

And expect to eat a lot of almost good bread before finding

the perfect combination.

Basic Recipe from Berner Kochbuch

---------------------------------

To give you something to play with until the next installent,

try this. This is the most basic bread recipe. Most of the time

I use this and change it as I please.

1 kg white flour (2.2 pounds)

25 g fresh yeast (1 ounce, or 1/3 ounce dry yeast)

20 g salt (2/3 ounce)

6 dl water (2 2/5 cups)

Put flour into large bowl.

Stir yeast with warm water in small bowl. (If the water is cold, the

    yeast will not grow. If the water is too hot, the yeast will die.).

Add salt.

Mix with flour and KNEAD!

Let raise until size doubles.

Make two loafs and place on cookie sheet. Let raise again briefly.

Bake at middle heat in preheated oven. Baking time is 40 to 70

minutes.


beer-bread

Date:    Wed, 12 Jan 94 10:37:27 EST

From:    thorp@pobox.upenn.edu

Beer Bread

Makes 16 Servings

From February 1994 Weight Watchers Magazine

1 package active dry yeast

1/4 C warm water (105-115)

1 t. granulated sugar

2 1/4 C all-purpose unbleached flour (reserve 2 T)

1 3/4 C cake flour

1 1/4 C warm beer (105-115)

2 t salt

1 T cornmeal

In small bowl, sprinkle yeast over warm water. Stir in sugar and set aside

about 10 minutes or until foamy.

In work bowl of food processor fitted with steel blade, combine the

folours, half the beer, the yeast mixture and salt. Pulse on and off 4

times. Add the remaining beer and process 8 seconds to form an elastic

spongy wet dough.

Spray a large glass or ceramic bowl with nonstick cooking spray. Place

dough in bowl, turning to coat all sides. Cover and place in a warm,

draft-free place to rise until doubled in bulk, about 1 hour.

Sprinkle clean work surface with 1 tablespoon reserved flour and work dough

into a ball. Line a banneton or bowl with a clean non-terrycloth kitchen

towel; sprinkle cloth with remaining tablespoon of flour. Press dough into

bowl; spray lightly with nonstick cooking spray and cover lossely with

plastic wrap. Set aside in a warm, draft-free place to rise until almost

doubled in bulk, but still firm, about 30-40 minutes.

Preheat oven to 450. Spray a baking sheet with nonstick cooking spray and

sprinkle the center with cornmeal. Gently turn the dough out onto the

cornmeal.

Cut an 'x' in the center of teh dough with a clean razor blade or the steel

blade of the food processor. Set dough aside in a warm, draft-free place to

rise until doubled in bulk and springy, about 10 minutes.

Bake 20 mintues; reduce oven temperature to 400 and bake 10 minutes longer

or until bread sounds hollow when tapped on the bottom. Cool on a rack.

Per Serving: 117 cal, 3g pro, 24g car, 0g fat: 0g poly, 0g mono, 0g sta;

276 mg sod, 0 mg chol.


beer-rye-bread

Date:    Thu, 17 Nov 94 20:32:00 GMT

From:    jim.massey@cjewel.com (Jim Massey)

        Beer Rye Bread

2 cups reconstituted nonfat milk

1/3 cup molasses

1/4 cup applesauce

10 oz. warm beer (use a bottle of a hearty brand, like

        Beck's dark or Guinness stout, and then dispose of

        the remaining 2 oz as you wish :> )

2 tbsp yeast

4 cups rye flour

3 cups ww flour

3+ cups bread flour

Warm milk (1 minute nuked); place in large bowl, add molasses,

applesauce, beer, yeast; mix.  Add ww flour and one cup bread flour;

cover with a plate, let sit for 30 minutes.  Stir down; add remaining

flour, knead 12 minutes, adding flour as necessary, or knead in food

processor.  Place in nonstick dutch oven, cover, let sit 45 minutes.

Punch down, roll up, place in nonstick loaf pans, let rise 50 minutes.

Bake at 375 degrees F for 45 minutes, covering with foil for last 10

minutes.


bread

Date:    Wed, 25 May 94 23:58:58 PDT

From:    J. Ari Kornfeld <ari@sibari.isl.sri.com>

everyday bread

1   TB   yeast

1   cup  bread flour

2   cups whole wheat graham flour

1/2 cup  rye flour

1/4 cup  wheat gluten

1   tsp  salt

1   TB   sugar

1/2 tsp  ginger

1   tsp  tarragon (or maybe 2 tsp)

1 2/3 cup hot water


cinnamon-swirl-bread

Date:    Fri, 22 Jul 94 13:31:59 EDT

From:    Lynn Stepanek <vaughn@queens.edu>

Cinnamon Swirl Bread

(two loaves - measure out to .8g fat per 1/10 loaf slice)

6-7 c all-purpose flour

2 packages yeast

2 cups milk (what ever version you use - I use 1/2%)

1/4 c sugar(I used an unrefined granulated sugar I get at my HFS)

1/4 c applesauce

2 teaspoons salt

6 egg whites

cinnamon and sugar mix (1 c sugar to 4 teaspoons cinnamon)

raisons if desired

- Mix 3 cups flour and yeast in large bowl.

- Warm milk, sugar, applesauce, salt over stove until warm to touch

  (115deg). When warm mix into flour mixture, ADD EGGS and beat at

  high speed for three minutes.

- Stir in as much of the remaining flour as possible.  (I stired in 3

  cups.)

- Turn out on floured board and knead in as much of the rest of the

  flour as possible to make a soft elastic dough.

- Put in greased bowl and let rise. (I used a touch of lf spray oil

  and covered with a wet papertowel.  Terry cloth will stick and make

  a mess.)  Let rise until double (about 1 1/4 hours).

- Punch down.  Divide in half.  Let rest 20 minutes.

- Roll out into a15"X7" rectangle (I used slightly larger because I

  have 9" loaf pans.)  Wet surface slightly with water and sprinkle

  with 1/2 cinnamon mixture, make sure to get close to edges.

- Sprinkle with raisons if desired.  Roll up like a jelly roll and

  tuck edges under.  Put in sprayed loaf pan and let rise until

  double, about 30-40 minutes.  Bake at 375 deg about 45 minutes or

  until done.  (Once the bread gets nice and brown, cover with foil

  and cook another 15 minutes.)  Let cool some before cutting.


cuban-bread

Date:    Thu, 09 Sep 93 16:34:14 EDT

From:    jdg@ulysses.att.com

Here's a bread recipe that is suitable for bakers of all levels, and can

be made in about an hour and a half.

(From Bernard Clayton's New Complete Book of Breads)

Cuban Bread

(two plump loaves)

5-6 cups bread or all-purpose flour

2 packages dry yeast

1 tablespoon salt

2 tablespoons sugar

2 cups hot water (125F)

Sesame or poppy seeds (optional)

grease baking sheet, sprinkle with cornmeal

By hand    Place 4 cups flour in a large bowl, add yeast salt, & sugar.

or mixer   Stir until well blended. Pour in water, beat 100 strokes, or

(15 min)   3 min with mixers flat beater.

   Gradually work in remaining flour 1/2 cup at a time, until dough

   loses stickiness.

Kneading   Sprinkle work surface with flour. Work in flour as you knead,

(5 min)    keep dusting work surface. Knead for 8 min, until dough is smooth

   and elastic.

Or by      Use plastic dough blade. Put 2 cups flour in bowl and add other

processor  stuff as above. Pulse several times to mix. Add 2 more cups flour.

(5 min)    Pulse to blend (remove cover to add flour).

             Add remaining flour through feed tube, pulsing after each

   addition, until dough is carried around bowl by blade.

Kneading   Run machine for 45 seconds.

(45 sec)

Rising     Put dough in greased, covered bowl for 15 min.

(15 min)

Shaping    Punch dough down, turn onto work surface, cut in 2. Shape each

(4 min)    into round, place on baking sheet, slash X with razor. Brush

           with water and sprinkle with optional seeds (found in the optional

   aisle of the supermarket).

Baking     Place baking sheet in middle of cold oven. Put a pan of hot water

(45 min)   in the shelf below. Turn oven to 400F until loaves are deep golden

   brown. Thump the bottom- if they sound hollow, they are done.

My notes:  Doesn't stay fresh long (no oil), but it usually gets devoured so

   fast that it doesn't matter; freezes well. I've had good luck

   varying the flour, although you may have to increase the rise time.

   I've tried:

   4 cups of white with: 2 cups chapati flour, 2 cups cornmeal,

 2 cups whole wheat, 2 cups buckwheat.

   6 cups whole wheat (I use King Arthur's 'white whole wheat' flour)


french-bread

Date:    Sun, 02 May 93 19:07:57 EDT

From:    Erika Penzer <penzer@Panix.Com>

Here is a recipe for French-style white bread, adapted from Julia

Childs's *The Way To Cook.* This book has a terrific bread section.

Use about 3 1/2 cups white flour, one tablespoon of

whole wheat flour, one package of yeast, 2 teaspoons of salt. Mix the

yeast with a pinch of sugar (or a pinch of flour--just something for it to

grown on) and about 1/4 cup TEPID water (put your wrist under the faucet

and it should feel a little warmer than your skin). While the yeast is

proofing, put the flour and salt in a food processor. When the yeast is

foamy (about 5 minutes), add it to the flour, process for about 10

seconds, then start adding room-temperature water while the processor is

running. Do this slowly so as not to add too much water. When the dough

begins to ball up on the blade, stop adding water and let the dough rotate

under the cover about 25 times. Open the processor and feel the dough--it

should feel a little sticky, but not too gummy. If it feels too wet, add a

little more flour and let it rotate about 20 more times. Let the dough sit

a few minutes, turn it out on a floured board or counter, knead it about

10 times by hand, and put it in a bowl (not oiled) covered with plastic

wrap or a floured towel in a warm place. (Obviously you can make bread

without a food processor--I just find it a lot easier.)

When it has doubled (about 90 minutes), punch it down, knead it about 10

times, and let it rise again until doubled. Turn it out on the counter or a

board, shape it into loaves (this recipe makes 2), put the loaves on a

baking sheet or pizza brick, let them rise for about half an hour. Preheat

the oven to 450 degrees F and stick a cast-iron frying pan in the bottom of

the oven. When you put the loaves in the oven, toss 1/2 cup of water into

the frying pan--the steam makes a nice crust on the bread. Bake at 450 for

20 minutes, then turn the oven down to 400 degrees. If the loaves brown too

quickly, cover them loosely with foil. The loaves are done when a

thermometer inserted into the bread reads 200 degrees F. Eat as soon as

possible. This bread does freeze well.


herb-bread

Date:    Wed, 25 May 94 23:58:58 PDT

From:    J. Ari Kornfeld <ari@sibari.isl.sri.com>

Herb bread

1     TB  yeast

1 1/2 cup bread flour

1 1/2 cup whole wheat graham flour

1/2   cup coarse rye flour

2     TB  wheat gluten

1 1/2 tsp salt

1     TB  honey

1     TB  each:  basil & tarragon

2     sprigs fesh thyme

3     cloves garlic

1 2/3 cup hot water


herb-onion-bread

Date:    Fri, 23 Sep 94 15:44:16 EDT

From:    Susan Lehman <lehman@physics.unc.edu>

***Herb and Onion Bread***  (1 loaf)

from "The Vegetarian Epicure" by Anna Thomas

1/2 c. milk	2 1/4 c. white or wheat flour

1 1/2 T. sugar	1/2 small onion, minced

1 t. salt	1/2 t dried dill weed

1 pkg yeast	1 t.  crushed, dried rosemary

1/2 c warm water

Scald the milk and dissolve in it the sugar and salt; cool to lukewarm.

In a large bowl, dissolve the yeast in the warm water.  Add the cooled

milk, flour, minced onion, and herbs, and stir well with a large, wooden

spoon.

When the batter is smooth, cover the bowl with a towel and let the cough

rise in a warm place until triple in bulk--about 45 minutes.  Stir down

and beat vigorously for a few minutes, then turn into a greased bread

pan.  Let it stand in a warm place about 10 minutes before putting it

into a preheated, 350 F oven.  Bake about 1 hour.

Notes:  I like to substitute oregano for the rosemary because I'm an

oregano freak.  I usually add more herbs than it calls for.  I sometimes

add dried parsley, just so that there are more little green flecks in the

dough.  (That way people know they are supposed to be there, and not just

something weird that fell in the dough).  Even though this recipe doesn't

call for it, I knead the dough, because I'm happier with the texture that

way.  This bread smells incredible when baking!


honey-bread

Date:    Mon, 04 Oct 93 12:21:06 EDT

From:    bettyj@MAINE.maine.edu (Betty Johnson)

This is a great bread suitable for breakfast, snack, or whenever. It is

good plain and yummy with non-fat yoghurt cheese as a spread.

HONEY BREAD

1 tsp salt

2 tsp baking soda

2 cups brown sugar

2 cups non-fat (or soy) milk

7 cups flour

4 tsp cinnamon

2 cups honey

Sift flour, soda, salt and cinnamon together into large bowl. Mix in

sugar, removing lumps. Add honey and milk to dry ingredients; mix till

well blended. Bake in 3 loaf pans at 250 degrees for 2 and 1/4 hours.

Cool. Wrap in paper or plastic wrap and let age 3 days before

cutting.(You can Pam the pans or not as you choose).

The hard part is waiting those 3 days until it ripens. 8:)


honey-ww-bread

Date:    Wed, 12 Oct 94 07:33:28 CDT

From:    wallis@oxygen.aps1.anl.gov (David Wallis)

This recipe is adapted from the cookbook "Don't Eat Your Heart Out"

Honey Wheat Bread

2 pkgs    active dry yeast

2/3 C     warm water

5 1/2 C   whole wheat flour

2 1/3 C   skim, soy or rice milk

3 tsp     salt

1/2 C     honey

2 Tbsp    applesauce or prune puree

3 cups    enriched white flour

In a large bowl, dissolve yeast in 2/3 cup warm water; add 3 cups

whole wheat flour, milk and salt. Stir. Warm honey, pour over flour

mixture; add applesauce/prune puree. Beat until smooth, using low

speed of electric mixer. Gradually add remaining whole wheat and

enriched white flour; stir with a wooden spoon to soft dough

stage. Form into a ball.

Knead 5 minutes on a lightly floured surface. Divide dough in half;

knead 10 minutes. Cover bread with waxed paper. Place dish towel over

top. Put in warm place and let raise until doubled in vlume; uncover

and punch down.

Divide into two loaf pans sprayed with Pam. Cover with waxed paper.

Let raise in warm place until doubled in volume again. Bake at 375

degrees 40 - 50 minutes, or until deep brown on top. Yield: 2 loaves.


microwave-ww-bread

Date:    Sun, 27 Jun 93 07:51:41 CDT

From:    "Jim Gregory" <freshair@iastate.edu>

Here's an easy way you can make WW bread in less than an hour.  I got the

idea reading the directions for my new microwave oven (the directions

described how to make bread rise faster; I thought why not bake it,

too? :-) ):

MICROWAVE WHOLE WHEAT BREAD

6 cups whole wheat bread flour

1 1/4-1 1/2 cups warm water

1 tablespoon blackstrap molasses

1 tablespoon honey

1/2 cup warm water

1/4 teaspoon honey

2 teaspoons yeast

Mix the last three ingredients in a measuring cup, let sit for a

couple minutes, then pour into the flour.  Put the honey and molasses

into the same cup, add 1 cup water, stir it to dissolve, then pour it

into the flour.

Mix the dough, adding the remaining 1/4-1/2 cup of water as necessary

to get all the flour into the dough.  When the dough is ready to start

kneeding, put 3 cups of water in a large glass jar or bowl, and put in

the microwave for 6-8 minutes on HIGH until it begins to boil.  (The

water, according to my microwave book, acts as a heat absorber and

moderator.  I never tried making bread without it, so it may or may

not be necessary.)  While the water is heating, kneed the dough.  (I

use an extra-large stainless steel mixing bowl to make bread, so I

just kneed the dough in the same bowl I used to mix it.  Makes clean

up a snap.)  Kneed for about 8 minutes, or until the water is boiling.

**Very** lightly grease two 6-cup microwave bowls with vegetable oil.

Cut the dough into two pieces, form these pieces into balls by turning

the sides down and under, "twist" the bottom of the balls closed, and

put the two balls into the two bowls, twist side down.  Put the bowls

of dough into your microwave along with the jar of boiled water and

microwave on the low power setting (i.e., "1" or "10") for 20-25

minutes to let the dough rise.  The dough will approximately double in

size.  Don't "punch it down" or kneed it a second time--just microwave

on HIGH for 10 minutes to "bake" it.  (I do this all at one time by

programming my microwave to cook at "10" for 18 minutes, then "HIGH"

for 10 minutes.)  After "baking", remove the bread by simply turning

the bowls upside down and shaking out the bread.  You'll have two

small round loaves when done.

The final product:  The crust of the bread will be softer than a

traditionally-baked loaf, since the microwave doesn't dry it out and

brown it like a traditional oven.  Also, the surface of the loaf will

be lighter (the whole wheat flour and molasses give the bread a nice

light brown appearance).  The inside of the bread of the loaf will be

nice and moist, with a good crumb structure.  (I'm munching on some

right now that I just pulled out of the microwave :-) ).  The bottom

of the loaves tend to be a little bit soggy, but not bad at all.

You may have to adjust cooking times to fit the size and power of your

microwave.  Mine is a 600 W, 0.8 cu. ft. Magic Chef.


nutty-bread

Date:    Wed, 26 Jan 94 09:28:13 EST

From:    "Alexis D. Gutzman" <adg6m@holmes.acc.virginia.edu>

Nutty Bread by Alexis

---------------------

1/3 cup mix of uncooked barley and bulgar wheat (cracked wheat berries)

1 cup of water

--- or you can use one cup of leftover cooked grains ---

1 scant Tbl. active dry yeast (or one package of that lame grocery store

yeast if you have all day to wait for it to rise)

2 Tbl. honey

1&1/3 cup water, brought to a boil and then cooled to 115-120 degrees

1 tsp. salt

2 cups white bread flour (*** see note ***)

1 cup wheat bran

up to 2 more cups white bread flour

Bring cup of water to a boil, add mix of grains, cover and simmer for 30

mintes.  Allow to cool to room temperature.  I am sure a cup of leftover

grains would be even better.

Bring 1&1/3 cup water to a boil and allow to cool to bread temperature

(110-120 degrees) (*** see note***).  Add yeast & honey, stir, and allow to

proof (get very stinky and start to bubble).

Mix in 2 cups flour, wheat bran, cooked grains.  Transfer to floured

board and knead, incorporating up to 2 additional cups flour.  Knead

until dough is smooth and elastic and not too stiff.

Transfer dough to a large bowl and cover with plastic wrap.  Place in a

warm, draft-free place (I set my oven to 100) to rise.  Allow to double.

Punch dough down (do not knead again).  Separate into two loaves and

place in non-stick loaf pans.  Return to draft-free place to rise.  When

doubled, place in cold oven and set oven to 325 degrees.  Bake 45

minutes, remove from loaf pans and return to oven.  Turn oven off and

allow to remain in oven until oven is cold (or over night).

This is a wonderfully hearty bread, with a thick chewy crust.


oat-nutri-bread

Date:    Tue, 08 Feb 94 10:53:09 CST

From:    <U33754%UICVM@UIC.EDU>

Oat Nutri Bread (VEGAN)

1 3/4 c ground oats (just stick the rolled oats in a processor)

1/4 c gluten

1 1/4 to 2 c whole wheat flour

2 T soy flour (this is defatted)

2 T Sucanat (or sugar)

1 T bakers yeast

2 c water

Proof the yeast in about 1 c of warm (90-110F) water with Sucanat added.

Mix some of the oats with the gluten, add water to mix.  Add proofed

yeast, remaining oats, 1 1/4 c whole wheat flour and the soy flour.

Knead on a counter sprinkled with some more of the whole wheat flour,

until resilient.  Set in a flour dusted bowl and let rise until doubled

in bulk.  Knead it again, adding a little flour if necessary.  Place it

in the pan you intend to cook it in, I do it in a round baking casserole

dish that has been oiled lightly.  Let rise until about 50% increased in

bulk (if you let it rise until 100% increased, that's okay, but it will

not have that nice dense texture).  Or maybe somewhere in-between.

Bake at 375-400F until done.  Yummy with brown rice syrup, I was in

heaven.  Alternates: add a half cup of chopped broadleaf parsley for

a savory version.


oatmeal-bread

Date:    Mon, 04 Oct 93 11:26:00 CDT

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

OATMEAL BREAD

Modified from a recipe in Beatrice Ojakangas' Great Whole Grain Bread book

(a really great book.  all the recipes use lots of butter and milk but they

all work well--so far--without it)

mix:

4 pkg (8 t) active dry yeast

1 c whole wheat flour (room temp)

stir in:

1 c water at yeast-growing temperature (105-110 F)

1/4 c sweetener (room temp)

let stand for about 10 minutes to make sure the yeast is working

stir in:

6 c. cooked oatmeal

2 t. salt

1 c. uncooked oatmeal

add by cupful, while stirring (or use a mixer if you've got weak arms :)

~10 c. bread flour (need the extra gluten.  Whole wheat + gluten flour might

  work but I'd use at least some unbleached  white or bread flour)

let rest for 15 min and then knead until it feels right (smooth will not quite

apply because of the oats, but it should mostly stop feeling sticky)

let rise until double

punch down

let rise again if you've got the time, shorter rise this time

divide into four balls and place in nonstick bread pans

let rise until doubled

bake at 375 until a tapped loaf sounds hollow.  the top will not brown too

much, you can rub it with eggwhite/water if you do that kind of thing and

maybe that'll help


oatmeal-bread-2

Date:    Fri, 23 Sep 94 15:44:16 EDT

From:    Susan Lehman <lehman@physics.unc.edu>

***Oatmeal Bread***  (2 loaves)

from The More-with-Less Cookbook by Doris Janzen Longacre

(For those who remember the recipes from "Extending the Table", this is

the precursor to that book, and is why the cover of Extending the Table

says "in the spirit of More-with-Less".  It was also put out by the

Mennonite Central Committee (I'm a Mennonite), but it is not an ethnic

cookbook like "Extending..."  I don't know how adaptable it is to VLF,

since I don't cook from it's recipes (or any recipes) very often.  Email

me if you have any questions.  )

1 c. 	quick oats	2 c   boiling water

1/2 c	whole wheat flour	1 pkg. (I scant Tablespoon) yeast

1/2 c	brown sugar	1/2 c. warm water

1 T. 	salt	5 c. white flour

Combine oats, whole wheat flour, sugar, and salt in a large bowl, and

pour the boiling water over it.  Stir to combine.

Meanwhile, dissolve the yeast in the warm water.

When the oat mixture is lukewarm, add the yeast.  Stir in the white

flour, cup by cup.

When dough is stiff enough to handle, turn onto floured board and knead

5-10 minutes.  Place in greased bowl, cover, and let rise until doubled.

Punch down and let rise again.  Shape into 2 loaves and place in greased

9x5x3" pans.  Bake at 350 F for 30-40 minutes.  Cool on rack.


oatmeal-millet-bread

Date:    Thu, 10 Feb 94 21:59:21 MST

From:    Julie DiBiase <jules@anchor.cs.colorado.edu>

Oatmeal-Millet Bread

1 tbs yeast (or 1 pkg)

2 cups thick rolled oats

1/3 cup millet

8 cups stone-ground WW flour

1/4 cup blackstrap molasses

1/2 cup dark honey

boiling water

sea salt

In one bowl, combine oats, 2 cups boiling water, sea salt, and

sweeteners.  Mix and set aside until it cools to just over room

temperature (should be kinda brown and pasty).  In a pan, combine

millet and 1/2 cup water; bring to a boil, remove from heat, cover

and let it return to just above room temperature.

Proof yeast.  Add grains.   Add enough of the flour so that the

dough leaves the bowl.  Transfer to dry flat surface.  Encorporate

the rest of the flour in by hand.  Let dough sit for 5 minutes.

Knead.  Transfer to a bowl and let rise until doubled.  Punch it

down, shape it into loaves and let it rise again.  Bake at 375-400

for about 40-50 minutes.

This bread is quite dense, but very yummy.


potato-bread

Date:    Wed, 06 Apr 94 11:42:30 PDT

From:    vmh@IntelliCorp.COM

Potato Bread

------------

1.1 pounds (~ 3 cups) of flour

2 teaspoons salt

1/3 pound cooked and grated potatoes

1 1/4 cups water

1 ounce of fresh yeast or 1/3 ounce dry yeast

Put flour and potato bits into large bowl.

Stir yeast with warm water in small bowl. (If the water is cold, the

yeast will not grow. If the water is too hot, the yeast will die.).

Add salt.

Mix with flour and KNEAD! (Vigorously, for at least 15 minutes.)

Let grow until size doubles.

Make two loafs and place on cookie sheet. Let raise again briefly.

Bake at middle heat in preheated oven. Baking time is 40 to 70

minutes.

Hints and Tricks

----------------

* You don't need oil or cooking spray to keep the bread from

  sticking to the cookie sheed. Just dust the bottom of the

  bread and the cookie sheet with some flour.

* Try 400F for middle heat for starters, then vary.

* Rolls (from the same dough) need to back 15-25 minutes,

  depending on size.

* When kneading, use your thumbs to push air into the bread.--

  Us the balls of your hands only if you are prone to tendonitis.

* Your dough will be sticky when you are kneading it, and

  your hands will get very doughy. Don't add flour

  to the bread! Rather, keep a bowl or bag of flour on the

  counter and dip your hands into it before and while you

  are kneading. The flour on your

  hands will keep the dough from sticking to them.

* To clean your hands, take a bit of flour and rub

  them with the flour over the kitchen sink. Only

  rinse afer you have rubbed off all the dough. This is

  a lot less messy than washing.

* To clean the counter, use a piece of wood to scrape of

  the dough. Only use water when most of the dough is gone.

* You want to raise the dough in a warm place. The oven,

  even on low, is a bit too warm, unless you leave the

  door open. To waste less energy, find other warm places

  in your dwelling. In particular, should you keep a

  boa constrictor or another large tropical reptile,

  their cage has the perfect temperature, and they won't

  eat the dough.


provence-french-bread

Date:    Tue, 14 Mar 95 12:06:00 EST

From:    joell@jolt.mpx.com.au (Joell Abbott)

MMMMM----- Recipe via Meal-Master (tm) v8.02

      Title: Herbes De Provence French Bread

 Categories: Crs, Breads, Spices

      Yield: 4 loaves

  2 1/2 c  Warm water

      1 pk Dry yeast

      2 tb Sugar

      1 tb Salt

      2 tb Herbes De Provence

      7 c  Flour

      1    Egg white, lightly beaten

  Stir the first five ingredients together to dissolve the yeast, sugar

  and salt. Stir in the flour. Knead 10 minutes. let rise, covered,

  until doubled in bulk. Punch down, knead three or four times to

  remove air, then divide in four equal pieces. Shape each piece into a

  long loaf and place in a well greased French bread pan; slash the

  top. Brush the loaves with the egg white and let rise until doubled.

  Bake 1o minutes in an oven preheated to 400, then reduce the heat to

  350 and ake 20 minutes longer, or until the loaves sound hollow when

  tapped. Remove the loaves from the pans and cool on racks. Wrap in

  aluminum foil and freeze if desired.

  Source: Mary Ann Miller, Jacksonville, Fl. The Herb Companion

  12/94-1/95 Typed by Carolyn Shaw

  Joell's notes: Your fav combination of dry herbs  may

  be subsititued for the herbes de provence for variety.

 Collected from                       Fido Cooking Echoes 95

MMMMM

You could just mist water on the loaf after putting it into

the oven rather than using the egg white, if you are total

vegan :)


raisin-rye-bread

Date:    Tue, 03 Jan 95 23:18:07 PST

From:    Lois Patterson <lpat@unixg.ubc.ca>

Adapted from Laurel's Kitchen Bread Book.

Raisin rye bread

1 cup raisins

water

Steam the raisins with a little water.  I use the microwave to plump them.

(Actually the recipe has only 1/2 cup per loaf, but I like raisins)

1 tsp. yeast dissolved in 1/4 c. water (I actually used a whole package,

but you likely do get better results if you use less yeast, and more time.)

1 1/2 cups rye flour

2 cups wholewheat flour

1/2 tsp. salt

1/4 tsp. caraway (but I like caraway so much that I use several tablespoons,

if I have it)

4 tsp. molasses (I use blackstrap, and I often prefer more molasses than this.

Last time, I only had honey around and it worked also.)

1 T. cider vinegar (again, I had none, so used wine vinegar)

oil omitted (the first time I did this was by accident, before

I started doing anything fat-free, and it was fine)

raisin water + more water as required

Stir the dry ingredients together.  Combine molasses, vinegar, raisin water,

and more water if needed to a total of 1 cup.  Make a well in the center

and add the acidic ingredients, stirring a bit to make a paste.  Add the

yeast and mix all together.  The dough will be stiff at this point.

What LKBB suggests is to add water slowly as you knead rye dough.  It does

work well.  After about 5 minutes of adding water slowly and kneading,

knead in the raisins.  Stop kneading as the dough gets sticky.  Rye dough

needs less kneading than plain wheat.

Form dough into a ball, and let rise in the usual manner.  Deflate the

dough, and let rise again.  Deflate and let the dough relax for a few

minutes.

Shape into a loaf.  This works well in a pie plate.  I admit that I

grease the pan, but a flour or cornmeal dusting would also work well.

Let the loaf rise.  Bake for an hour at 350 deg. F.


rosemary-bread

Date:    Thu, 12 Aug 93 13:47:00 PDT

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

This is from Donna Dean's Low-Fat Baking column in today's _L.A. Times_.  She's

not reliably low-fat.  One recipe a couple of weeks ago sported "*only* eight

tablespoons of butter."  Hmmm.

And I quote:

This rustic loaf of yeast bread is flavored with fresh rosemary.  It would also

be delicious made with other fresh herbs such as oregano, basil, thyme, or

tarragon.  Experiment to find your favorite flavor combinations.

  (She brushes it with olive oil and sprinkles rock salt on top for flavor and

texture.  It's up to you.)

ROSEMARY BREAD

1 1/2 teaspoons yeast

1 cup warm water (105-115 degrees)

1 teaspoon sugar (perhaps honey could be substituted)

3 cups flour

1/2 teaspoon salt

1/4 cup chopped fresh rosemary

1 tablespoon cornmeal

1 clove garlic, minced

1/8 teaspoon cracked black pepper

1/2 teaspoon rock salt

Sprinkle yeast over warm water in small bowl.  Stir until dissolved.  Stir in

sugar.  Stir in 1/2 cup of flour until smooth.  Let stand until mixture begins

to bubble.

  Combine remaining flour and salt.  Stir in yeast mixture and rosemary.  Turn

out onto lightly floured surface.  Knead until smooth and elastic, about 10 min

utes.  Cover and let rise in lightly oiled bowl until doubled in size, about 1

hour.

  Punch dough down.  Roll to 9-inch circle on lightly floured surface.  Place

on lightly oiled baking sheet sprinkled with cornmeal.

  Brush bread with oil mixed with garlic (optional).  Sprinkle over cracked pep

per and crushed rock salt.  Using 2 fingers, poke holes at even intevals over

the top of the bread.  Let stand about 15 minutes.  Bake at 425 degrees, 15 to

20 minutes or until golden brown and loaf sounds hollow when tapped.

  Remove to wire rack to cool slightly before serving.  Makes 8 servings.

With the oil, that's 171 calories; 2,949 mg sodium (I'm definetely omitting

*that*), 0 cholesterol; 1 gram fat; 35 grams carbohydrates; 5 grams protein;

0.22 grams fiber.


russian-swiss-bread

Date:    Tue, 08 Mar 94 21:23:10 PST

From:    J. Ari Kornfeld <ari@sibari.isl.sri.com>

RUSSIAN/SWISS RYE BREAD (Pumpernickel)

1-1/2  TB   Yeast

2      Cups Hi-Protein Whole Wheat flour (found this at a local HFS)

1      Cup  Graham Flour (whole wheat)

1/2    Cup  Pumpernickel Rye flour (i.e. coarse grind)

1/2    Cup  raw Wheat Germ

1      TB   wheat gluten (optional)

1      TB   Blackstrap Molasses

2      TB   Sugar

1      Tsp  salt

1-1/2  Cup  water

Prepare the bread as you would any other bread.  Form into two loaves,

place on a tray for the second rising and baking.

If you are using a breadmaker, I recommend using manual mode and

forming the bread into two loaves.

Let the bread rise and bake on a tray rather than in a  loaf pan.

This will give it a much richer crust.

Makes two dense loaves.  Slice thinly (1/4 - 3/8 inch slices)

Tastes great with apple butter or pumpkin spread (more on that some

other time...)


russian-swiss-bread-2

Date:    Tue, 22 Mar 94 22:57:17 PST

From:    J. Ari Kornfeld <ari@sibari.isl.sri.com>

Subject: Re: RECIPE:  Russian/Swiss Rye Bread

  (NOTE: after the second rising the dough kind of flopped - it came

out rather flat instead of looking like a loaf.  I simply punched the

loaves down and rekneaded one of the loaves in extra flour.  I put the

other loaf in a loaf pan and let them rise for another 45 minutes.

Both methods worked well.)

 RUSSIAN/SWISS RYE BREAD (Pumpernickel) - "well-rising" version

 2      TB   Yeast

 2      Cups Hi-Protein Whole Wheat flour (found this at a local HFS)

 1      Cup  Graham Flour (whole wheat)

 1/2    Cup  Pumpernickel Rye flour (i.e. coarse grind)

 1/2    Cup  raw Wheat Germ

 2      TB   wheat gluten (optional)

 2      TB   Blackstrap Molasses

 2      TB   Sugar

 1      Tsp  vanilla

 1/2    Tsp  salt

 1-3/4  Cup  water

> Prepare the bread as you would any other bread.  Form into two loaves,

> place on a tray for the second rising and baking.

>

> If you are using a breadmaker, I recommend using manual mode and

> forming the bread into two loaves.

>

> Let the bread rise and bake on a tray rather than in a  loaf pan.

> This will give it a much richer crust.

>

> Makes two loaves.  Slice thinly (1/4 - 3/8 inch slices)

>

> Tastes great with apple butter or pumpkin spread (more on that some

> other time...)


sourdough-bread

Date:    Fri, 06 Jan 95 15:29:02 EST

From:    mfaison@pen.k12.va.us (Michele L. Faison)

Poilane's Natural Sourdough Bread (tested)

from "A FOOD LOVERS' GUIDE TO PARIS" 1993 edition

(except for measurements, comments in parens are to indicate

what I have tried or altered.  Except for thse comments, the

"I" in the recipe is the original author)

"Sourdough starter:

1 cup water, at room temperature

2 cups (280 g) bread flour

"1.  Days 1 to 4:  In a small bowl, combine 1.4 cup off water

and 1/2 cup (70g) flour and stir until the water absorbs all of

the flour and forms a soft dough.  Transfer the dough to a

lightly floured work surface and knead into a smooth ball.  It

should be fairly soft and sticky (could be done in a bread

machine).  Return the starter to the bowl, cover with plastic

wrap and set aside at room temp for 24 hours.  The starter

should rise slightly and take on a faintly acidic aroma.

Repeat this for 3 more days, each day adding an additional 1.4

cup or water and 1/2 cup of flour.  Eac day, the starter should

rise slightly and should become more acidic.

"Final Loaf:

3 cups water, at room temp

1 T fine sea salt (I sometimes use only 2 teaspoons)

5 1/2 to 6 cups (980g to 1 kg 120 g) bread flour

"2.  Day 5:  you are ready to make bread.  Transfer the starter

to a large, shallow bowl, add the 3 cups of water, the salt,

and with a wire whisk, stir for about 1 minute to thoroughly

dissolve the starter.  Add the flour, a bit at a time, stirring

well after each addition.  After you have added about 5 cups

of flour, the dough should be firm enough to knead. **(I take it

up to this point on the dough cycle of my bread machine.  I

find that I need to take it out to knead because of volume

after I've added about 800g flour--BTW, I always weigh rather

than measure the flour.)

"Lightly flour a large, clean work surface, and transfer the

dough to the floured surface.  If your bowl is large and

shallwo enough, you can knead the bread right in the bowl,

reducing cleanup later.  Begin kneading, at first ffolding teh

dough over itself to incorporate air--it may actually be too

soft to knead, adding additional flour until the dough is

nicely elastic and soft, but still firm enough to hole itself

in a ball.  Knead for a full 10 minutes.  Set a timer to be

sure there's no cheating.

"3.  Form the loaf and reserve the starter:  Pinch off a handful

of dough, about 1 cup, to set aside for the next loaf.

Transfer this starter to a medium-size covered container--

see NOTE.  Shape the remaining dough into a tight ball by folding

it over itself.  Place a large floured cloth in a round,

shallow bolw or basket--one about 10" wide works well--and

place the dough, smooth(top) side down in the cloth-lined bowl

or basket.  Loosely fold the cloth over the dough. **(this part

of the technique has NEVER worked for me.  I pam and flour a 9"

metal bowl that has 3" sides at a right angle to the bottom.  I

raise the dough in this.  However, I plan to buy a French

linen-lined basket on my next trip over)** Set aside at room

temperature for 6 to 12 hours.  You have a lot of flexibility

here.  A 6-hour rise is the minumum, but I (the author is still

speaking) often prepare the bread in the evening and bake it

the next morning, allowing the dough to rise for up to 12

hours.  I have even forgotten the bread, baking it 24 hours

later, and it was deliciously light and airy.  The dough will

rise very slowly, but a good loaf should just about double in

size. **(My house is fairly cold, so I have made a proofing box

out of my oven.  I put a heating pad on the bottom shelf and

the dough (covered with a damp cloth) on the top shelf, close

the door, and go away ffor 12 hours.  If I need to use the oven

in the meantime, I just get the dough out and put it nearby,

then return it and the heating pad once the oven has cooled

thoroughly.)**

"4.  At least 40 minutes before placing the dough in the oven,

preheat it--with a baking stone--to 500 degrees F. **(It will

cook adequately without a stone.  Results are MUCH better

with one.)

"5.  Lightly flour a baking peel or paddle, or a flat baking

sheet, invert the loaf onto it, and slash the top of the

bread several times with a razor blade to a depth of about 1/4

inch, so it can expand regularly during baking.  With a quick

jerk of the wrists, propel the bread onto the baking stone.

Spray the bottom and sides of the oven with water.  Spray 3

more times during the next 6 minutes.  The spray will help give

the loaf a good crust, and will give the dough a boost during

rising.  The bread will rise very slowly, reaching its full

height during the first 15 minutes of baking.  ONce the bread

befins to brown nicely--after about 15 minutes--reduce the heat

to 425 and continue baking until the crust is a deep, golden

brown and the loaf sounds hollow when tapped, 35 to 40 minutes

TOTAL time.  Transfer to a baking rack to cool.  do not slice the

bread for at least 1 hour, for it will continue to bake as it

rests.  For best results, store the bread in a paper or cloth

bag once it is thoroughly cool.  Plastic will tend to soften

the dense crust you worked so hard to create.  The bread should

remain deliciously fresh for 3 to 4 days.  **(I don't have a

peel, and my baking sheet has a lip. Placing the baking sheet

directly on the baking stone works well, but I plan to borrow a

peel to see if it's better before buying one)

"*NOTE:  After you have made your first loaf and have saved the

starter, begin at step 2 for subsequent loaves.  Proceed

normally through the rest of the recipe, always remembering to

save aboutr 1 cup of the starter.  The starter may be stored at

room temp in a covered plastic container or in a bowl covered

with a damp cloth for 1 or 2 days, or refirgerated for up to 1

week.  Reactivate teh starter every week by adding 1/4 cup

water and 1/2 cup (70 g) flour.  do not use more than 1 cup of

starter per loaf.  If you find you can't bake bbread every week

and you end up with more than 1 cup of starter, offer the

excess to a friend, add it to a yeast dough, or as a last

resort, discard it.  If refrigerated, remove the starter from

the refrigerator at least 2 hours before preparing the dough.

Although starter can be frozen, I find it takes so long to

reactivate, one might just as well begin with a new starter."

Some more notes from Michele:

***See my previous post re freezing.  It worked for me.

**Never add commercial yeast to this dough or starter.  It will

kill off the natural yeast.

**I've read that sourdough starter becomes rancid if not used.

That's why you should give away excess starter.

**If you decide to add other ingredients as you experiment,

remember to do so after you have saved the starter ffor the

next loaf, so you don't "contaminate the starter" or add

something which will make it spoil.  I've read cautions about

not adding any sugars, other starches, etc.

**I have been experimenting with different herbs lately.

Rosemary, added after saving the starter, is particularly good.

**Will let you know how the rye works.  I am going to add the rye

before saving the starter, but save this new starter separately.


sourdough-ww-bread

Date:    Thu, 17 Nov 94 20:32:00 GMT

From:    jim.massey@cjewel.com (Jim Massey)

        Sourdough Whole Wheat bread

3 cups sourdough starter

2 cups reconstituted nonfat milk

2 tbsp s*gar

2 tbsp yeast

4 cups whole wheat flour

5+ cups bread flour

warm milk (1 minute nuked will do).  Put in large bowl; add yeast and

sugar, and mix.  Add ww flour, then as much bread flour as necessary.

Knead 10 minutes, adding flour as necessary, or knead in food processor.

Put in a nonstick dutch oven, cover, let rise for an hour.  Punch down,

roll up and place in nonstick loaf pans, let rise for an hour.  Bake 400

degrees F for 25-30 minutes.

        Sourdough starter

Mix 1 cup bread flour, 1 cup water, 1/2 tbsp sugar and 1/2 tbsp yeast.

Let sit in nonmetallic bowl for 3-5 days, stirring daily.  Take 1/2 cup

of starter, mix with 5 cups flour and 5 cups water in a large

nonmetallic bowl, let sit for 1-7 days.  When you use it, save 1/2 cup

starter for next batch.  (Will make 6 cups starter, plus 1/2 cup for

next batch)


spelt-bread

Date:    Wed, 09 Feb 94 19:31:00 EST

From:    "Lisa A. Farmer" <0006088426@mcimail.com>

Spelt Bread

3-5 Cups Spelt flour

1 pkg of yeast

1 1/4 C warm water

1 tsp salt

Mix 3 C flour with yeast.  Add salt to warm water.  Add water mixture to flour

and mix.  Knead for 5-7 minutes, adding flour until dough no longer sticks to

your fingers.  (I might add an extra cup, or a little under.)  Shape into loaf

and place in loaf pan.  Let rise in 100 deg oven for 30 min or until doubled.

Preheat over to 350 deg.  Bake for 30 - 45 minutes.  (The recipe recommends to

oil the top to prevent it from getting hard.  I don't have a good non-fat

solution to this)


ukrainian-black-bread

Date:    Mon, 23 Jan 95 12:25:43 PST

From:    Lois Patterson <lpat@unixg.ubc.ca>

vlf rye bread recipe from Laurel Kitchen's Bread Book.  Not quite

verbatim.

Ukrainian Black Bread

1 tsp. yeast

1/4 cup warm water

Dissolve the yeast in the water.

1 cup strong coffee

1 tsp. blackstrap molasses (optional)

Add molasses to the coffee.

3 cups whole rye flour

1/3 cup whole buckwheat flour

1 1/4 tsp. salt

Mix the dry ingredients.  Add 3/4 cup of the coffee and the yeast solution.

If necessary, use the rest of the coffee if the mixture is too dry.

Use water on your hands to knead the dough for 5-10 minutes.

Cover and let rest for 2 hours at room temperature.  It won't really rise

much.  Again, use water on your hands and knead the dough briefly.  Again

cover, and let rise for 30 minutes more, covered with a damp cloth.

Shape the dough into 1 or 2 long skinny loaves, again using water on your

hands.

Place the dough on a cookie sheet, either greased or dusted with flour.

Proof the dough in a warm and humid place (85 deg F.) for about 45 minutes,

until the dough is soft.  There will be little rise.  Bake at 450 deg. for

20 minutes, with a pan of water in the oven.  Bake at 375 deg. F. for another

30 minutes, without the water.


wheat-bran-bread

Date:    Wed, 20 Jul 94 17:32:40 EDT

From:    matejkrf@Picard.ml.wpafb.af.mil (Richard F. Matejka)

{ Exported from MasterCook Mac }

Wheat Bran

Recipe By:	Fast Breads

Serving Size:	16

Preparation Time:	0:20

Categories:	Bread/2 cups flour

Amount	Measure	Ingredient	Preparation Method

1 1/2	c	water	warmed

1 JJJ	egg white	whipped

 1/2	c	applesauce

1 JJJ	tsp	vanilla

 1/2	c	raisins

1 JJJ	c	wheat bran 	unprocessed

1 3/4	c	flour

 1/2	c	sugar or honey

2 JJJ	tsps	baking powder

1 JJJ	tsp	cinnamon

 1/2	tsp	baking soda

Preheat oven at 350. Prepare pan(s) with cooking spray and flour. In a

mixing b owl, combine water, egg white, applesauce, and vanilla. In

another mixing bowl, combine rais ins, wheat bran flour, sugar, baking

powder, cinnamon, and baking soda . Add dry ingredients wi th wet

ingredients just until moistened. Pour batter into prepared pan(s).

Bake 1 hou r depending on pan size.

QQQQQ

Notes:	This recipe is not made for bran cereal.


amaranth-pancakes

Date:    Thu, 03 Mar 94 17:07:51 CST

From:    "Lu Bozinovich  " <U33754%UICVM@UIC.EDU>

Amaranth Banana Pancakes (VEGAN)

1 c amaranth flour

1 T Ener-G egg replacer

1/2 t guar gum (might be unnecessary if Ener-G egg replacer is used)

1/4 c water

more water :-)

1 or 2 bananas

Mix dough.  Prepare non-stick skillet.  Pour pancakes onto hot skillet.

Begin to cook.  Add banana slices so that they still sink in partly

but still show their faces through on the top.  Turn pancakes when

ready, so banana slices will come in contact with the skillet.  When

done, serve with banana slices facing up.  Bananas will be warm and

sweeten the pancakes.  These types of pancakes are fun for children.

And the little kid in each of us.


apple-coffee-cake

Date:    Tue, 22 Nov 94 14:22:15

From:    "Susan M. Brooks" <vpasmb@gwunix5.gwu.edu>

Subject: Apple Cinnamon Coffee Cake

Apple Cinnamon Coffee Cake (12 to 14 servings)

**************************

For the Apple Filling and Topping:

2 T cinnamon

5 T sugar

5 to 6 cups sliced apples (I used Granny Smiths)

For the cake:

2 c sugar

1 c applesauce

4 t vanilla

1/2 c orange juice

pinch salt

4 egg equivalents, lightly beaten

3 c unbleached all-purpose flour

1 T baking powder

1 t nutmeg

Preheat oven to 350 degrees.  Grease a 12-cup tube or bundt pan with Pam.

Combine cinnamon and sugar and set aside 1 tablespoon.  Toss prepared

apples with remainder and set aside.

For the cake, whisk together sugar, applesauce, vanilla, oj, salt, and

eggs.  Combine flour, baking powder, and nutmeg and fold into sugar mixture.

Spoon a little more than one third of the batter into prepared pan.  Cover

with half of apple mixture, then spoon in remaining batter and apple

slices.  Sprinkle top lightly with the reserved cinnamon-sugar.

Bake in preheated oven for 1 hour or until done.  Loosen sides with a

butter knife, then invert cake onto a plate for serving.


apple-oatmeal-pancakes

Date: Fri, 11 Aug 95 10:34:09 +0200

From: Ellen Sentovich <ellen@cma.cma.fr>

************

From: esined@inforail.MV.COM (Denise Gaunt)

Newsgroups: rec.food.recipes

Subject: Chunky Apple Oatmeal Pancakes

Chunky Apple Oatmeal Pancakes

3/4  cup whole wheat flour

1/8  cup oats

  2  tablespoons oat bran

1/2  teaspoon cinnamon

  2  teaspoons baking powder

1/4  teaspoon salt

1/4  cup raisins

1/2  cup chopped apple

  1  cup apple juice

     Combine dry ingredients.  Add raisins and apple.  Gently stir in

juice until dry in- gredients are completely moistened.  Pour batter

by 1/4 cupfuls onto a nonstick skillet or griddle. Cook until bottom

is brown and spatula slips easily underneath.  Turn and brown other

side.  Makes eight plump pancakes.

Maple Cream

     For a tasty and nourishing pancake topping, mix

together equal parts of pure maple syrup and plain

yogurt.


apple-potato-pancakes

Date: Thu, 28 Sep 1995 01:07:10 -0400 (EDT)

From: Diane Morrissey <tree@pbfreenet.seflin.lib.fl.us>

You will love these potato pancakes. I tried them in my waffle maker

sprayed with Pam and they came out really good.

                         APPLE-POTATO PANCAKES

1 1/4 cups unpeeled, finely chopped apples

1 cup peeled, grated potatoes

1/2 cup Natural Apple Sauce

1/2 cup all-purpose flour

2 egg whites

1 tsp. salt

Preheat oven to 475 degrees. Spray cookie sheet with nonstick cooking spray.

In medium bowl, combine apples, potatoes, 1/2 cup apple sauce, flour, egg

whites and salt.

Spray large nonstick skillet with nonstick cooking spray; heat over

medium heat until hot. Drop rounded TAB of batter 2 inches apart into

skillet. Cook 2 to 3 minutes on each side or until lightly browned. Place

pancakes on prepared cookie sheet.

Bake 10 to 15 minutes or until crisp. Serve with additional apple sauce

or apple slices, if desired. Refrigerate leftovers.

1 pancake:

Calories 60

Total Fat 0 grams


apricot-granola

Date:    Wed, 04 May 94 22:06:09 PDT

From:    tachyon@cats.ucsc.edu (Tane' Tachyon)

apricot granola

Mix together thoroughly in a large bowl, using your hands:

    10 cups rolled oats

    1 tsp salt

    1 tsp vanilla

    1/4 cup honey

    1 10-oz jar apricot jam

Spread this mixture out on a large cookie sheet, and bake at 350 for

about a half hour until it's starting to brown, taking it out every

five minutes or so to stir it around.


banana-pancakes

Date: Mon, 05 Jun 95 06:19:48 US/Eastern

From: Maggie.Herrick@bbs.mhv.net (Maggie Herrick)

Just invented this yesterday as a Sunday treat topped with fresh fruit:

Whole grain and Banana Pancakes

1 c ww pastry flour

1/2 c brown rice flour

1 tsp baking powder

1/2 tsp baking soda

1 T brown sugar

1/2 c ff plain yogurt

1 c water

1 egg white

1 banana, coarsely chopped

dash of nutmeg

combine dry ingredients.  Beat egg white until frothy and whisk in the

yogurt and water. Combine wet and dry ingredients, mixing only until

moistened, adding a bit more water if necessary.  fold in the banana pieces.

bake on a non-stick griddle (electric if possible) at about 375 degrees,

turning only once. Touch top, if it springs back they are done.  Makes 12.

Original recipe from Maggie.Herrick@bbs.mhv.net    Ornish follower.

You don't eat a whole lot of thes4e, but they can be refrigerated, or frozen

for later toasting at another meal.


berry-waffles

Date:    Sat, 18 Feb 95 12:19:24 PST

From:    ryerson@csus.edu (Rob Ryerson)

As stated below, the original recipe is from The Mormon Diet Cookbook. I

ran the recipe through Micro Cookbook (PC) for formating, archiving, and

nutritional information (NOTE: there have been questions as to the

accuracy of M/C, please use as a guideline only). I also gave it a new

title.

By the way, the aroma from the time I started the blender, till the first

bite drove me crazy....

..... cut here   ....

                       Berrie Good Waffles

                      (Whole Wheat Waffles)

                           Serves   3

Preparation   :15    Cook   :20    Stand   :00    Total   :35

This produces one of the most delishious and crisp vlf waffles I

                        have ever tasted.

1      cup wheat berries, (whole berries)

1      cup Edensoy Vanilla Soy Milk

2      tablespoons unsweetened applesauce

1      tablespoon egg replacer, (mixed with 6 TBS water)

1/2    teaspoon salt, (optional)

4      teaspoons baking powder

1      tablespoon sugar

Blend berries and soy milk until smooth. Mix remaining

ingredients, add to blender and combine. Makes about 3 cups. Make

1 cup sized waffles. Cook between 6 and 7 minutes on high.

Cooking longer will add cripsness, but can burn.

Nutrition (per serving):  259 calories

   Saturated fat      0 g

   Total Fat          2 g   (6% of calories)

   Protein            9 g   (14% of calories)

   Carbohydrates     52 g   (81% of calories)

   Cholesterol        0 mg    Sodium        861 mg

   Fiber              2 g     Iron            2 mg

   Vitamin A          3 IU    Vitamin C       0 mg

   Alcohol            0 g

Source: The Mormon Diet Cookbook

Page(s): 303

           Date Published: 1992

ISBN: 1-55517-090-0


bircher-muesli

Date:    Tue, 15 Nov 94 13:00:49 PST

From:    vmh@intellicorp.com

 <T> Bircher Muesli

This is how we have made muesli at home ever since I can remember. Note

that all the ingredients are variable. I like my muesli thick enough that

a spoon will stand up straight if stuck in; a lot of people like it thinner.

Adding more liquid and let it sit a bit for a thinner, creamier muesli.

Here is what I always put in:

1 medium-coarse chopped apple (red or golden delicious work well)

1/2 cup raisins

1 banana in 1/4 inch slices

1 orange, chopped

1 cup oats (or as much as you need to get desired thickness)

1 non-fat fruit yogurt (can use non-fat milk or even soy-milk instead)

From here it is improvisation. I chop in a cup of whatever fruits are

in season, in particular, strawberries, peaches, blueberries, nectarines,

even mango, plums, prunes, pears, pitted cherries.


blueberry-pancakes

Date:    Sun, 01 May 94 14:55:02 EDT

From:    SUSAN WYLDER <ZF_WYLDER@SCSU.SCSU.EDU>

      Title: Blueberry Pancakes

      Yield: 6 thick pancakes

      1 c  Whole wheat flour

      1 t  Baking powder

    1/4 t  Salt

    1/4 t  Baking soda

      1 T  Sugar if blueberries are

           -unsweetened

    1/2 c  Soymilk or rice milk

    1/2 c  Canned blueberries w/juice

  Mix the dry ingredients togther; then mix in the

  soymilk and the blueberries.  If the batter is too

  thick, mix in more blueberry juice until it is the

  right consistency.  Cook in a nonstick pan until they

  look edible.  They will be very blue!


blueberry-pancakes-2

Date: Sun, 09 Jul 1995 11:51:02 -0800

From: asha@hopf.dnai.com (Asha Dornfest)

I had some extra blueberries left over from my yogurt pie the other day, so

this was my solution:

I took the basic recipie from the archives...thank you.

Blueberry Pancakes (ovo-lacto)

1 cup flour (I used 1/2 whole wheat. 1/2 white, but all ww would be good too)

1 teaspoon baking powder

1 teaspoon baking soda

1 teaspoon sugar or honey

pinch of salt

1/2 c. yogurt

1/2 cup milk

1/2 teaspoon vanilla

2 egg whites or 1 egg's worth of Egg Beaters

blueberries (I used fresh, you could use canned, or you could sweeten fresh)

1/2 to 1 teaspoon lemon zest (to taste) (optional)

Turn oven on to lowest setting, place serving plates in to warm.

Mix together dry ingeredients.  Add yogurt, vanilla and milk, blend well.

Beat egg whites or Egg Beaters till frothy, mix in.  The batter should be

thin enough to pour, but not runny.  Add a little more milk if necessary to

get this consistency.  Fold in blueberries and lemon zest.

Heat good-quality non-stick griddle that has been Pammed (or swiped with

oil) over medium heat (Or, you could use an electric skillet).  Let the

griddle heat well.  Ladle batter onto griddle in pancake-sized portions

(about 1/2 cup).  Let heat until you see little bubbles rise to the top and

pop, and sides start to dry a bit.  Flip once, let bake till done in the

middle.  Keep warm in the oven till you are done baking as many as you like.

Serve topped with sliced bananas, fresh blueberries, a dusting of powdered

sugar, and (if you like) a drizzle of syrup.  The blueberries add lots of

moistness and flavor, so syrup is definitely optional.

Yield: 9-10 small pancakes (serves 3-4 people; they are filling)


breakfast-burritos

Date:    Fri, 03 Feb 95 08:39:21 PST

From:    jrg14@cornell.edu (Janice R. Gordon)

Breakfast burritos

This morning's breakfast got my husbands attention,  he really liked it, so

I will share.

1 medium zuchinni, sliced

1/4 lb (or so) mushrooms, sliced

1 bunch green onions, sliced

1 4 ounce carton liquid fake eggs

1/2 cup non fat cottage cheese

tortillas (optional)

"saute" mushrooms and zuchinni in nonstick skillet, add gr onion, and heat

through, pour in the egg stuff and cook until nearly set, add the cottage

cheese and heat through, mixing well.

I made this into breakfast burritos, but would be good to eat as is, too.


breakfast-couscous

Date:    Thu, 19 May 94 05:56:07 EDT

From:    "R. S. Koss" <rskoss@bronze.coil.com>

                    *  Exported from  MasterCook II  *

                     Sunny Breakfast Couscous Cereal

Recipe By     :

Serving Size  : 2    Preparation Time :0:00

Categories    : Breakfast

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

     3/4  cup           water

     1/4  cup           orange juice

     1/2  cup           couscous

   1      teaspoon      orange zest

   1      tablespoon    honey

   1      tablespoon    apple juice, frozen concentrate

   1      dash          cinnamon

Combine all of the ingredients in a 1-qt. microwaveable carrerole dish.

Cover. Nuke on high until liquid is absorbed and the couscous is tender,

5 to 6 minutes. Let stand, covered, for 1 minute more.


breakfast-drink

Date:    09 Feb 95 15:56:10 EST

From:    "Donna Sullivan" <donna_sullivan@mathworks.com>

I hate to eat first thing in the morning (I don't wake up hungry at all) but

this breakfast drink works well (note it has dairy).

1 cup skim milk

1 ripe banana

1/2 cup fat free yogourt (fresh or frozen)

flavorings (vanilla, chocolate syrup - optional)

protein powder or nutritional yeast for extra pep (optional)

Blend ten seconds in a blender and carry around the house while you get

dressed! Delicious and easy.


breakfast-mush

Date:    Thu, 04 Aug 94 11:02:34 MDT

From:    Julie DiBiase <jules@anchor.cs.colorado.edu>

Breakfast Mush

2-1/4  cups water

1/2 cup vanilla soy milk

1/8 cup brown rice

1/4 cup coarse corn meal (polenta)

1/4 cup wheat bran

1/2 cup thick oats

1/8 cup toasted buckwheat

1 tsp black strap molasses

2 tbs honey

1 tsp powdered ginger

1-1/4 tsp cinnamon

1/8 tsp sea salt

2 tbs soy protein powder

1 tsp vanilla extract

1/2 cup of fresh blueberries

maple syrup

In a medium-sized sauce pan:

Overnight: soak rice in sea salted water.  Morning:  Bring same water to

a boil.  Add corn meal, oats, bran, molasses, honey, ginger, cinnamon.

Reduce heat and simmer covered for 10 minutes; then add buckwheat, soy

milk and protein powder.  Return to a easy boil and cook uncovered over

medium heat, stirring regularly, for 5-10 more minutes or until desired

consistancy.  Remove from heat, transfer to a large bowl and stir in

vanilla and berries.  Top with maple syrup if you have a sweet tooth.


buckwheat-pancakes

Date:    Mon, 21 Mar 94 03:32:20 EST

From:    dp661@cleveland.freenet.edu (Dr. Neal Pinckney)

buckwheat pancakes

1 cup buckwheat flour

1 cup wholewheat flour

1 T EnerG egg replacer

1 T baking powder

1 t vanilla

1 t cinnamon (optional)

1/2 cup applesauce

2 cups water (can add a bit more if you like thinner $ cakes)

Mix all dry ingredients until evenly blended. In large bowl (or a

wide-mouth jar) add liquids and mix (or shake) as little as possible

to make batter. Small lumps are OK, they'll disappear in cooking.

Overmixing will make pancakes flat and heavy.

I spray a 1/2 second of Pam on a non-stick griddle and then wipe

surface with a folded paper towel. Wipe again with same paper for

each new batch

Yields about 12 medium pancakes.


buckwheat-triticale-waffles

Date: Sat, 01 Jul 1995 15:18:38 -0600

From: rcox@UH.EDU (RH Cox)

Have been trying to come up with an edible fatfree veagan waffle for a

while.  This weekend I think I finally succeded.  It is based on a recipe

out of the `Cooking Light' cookbook, with help from `Greene on Grain'.

FF Buckwheat-Triticale Waffle

1       cup     water

1/3     cups    prunes

3/4     cup     orange juice

1       cup     frozen bannanas

2       tblsp   apple juice concentrate

2/3     cup     pastry flour

1       cup     buckwheat flour

2       tsp     baking powder

1/4     tsp     salt

1       cup     rolled triticale

Combine water and prunes in blender until prunes are pureed(could be

several minutes).  Add orange juice, bannanas and apple juice concentrate.

Blend a minute or two more.

In a shifter, combine flours, baking powder and salt.  Shift into large

bowl.  Form a crater in center of flour and add liquid from blender.  Mix

well.  Consistency should be somewhat thick.  Add triticale and mix well.

Pour 1 to 1 1/3 cups of mixture onto waffle iron and cook according to iron

instructions.

Makes 3-4 waffles.

Notes: If mixture is too thick, thin it our with water or juice.

Bannanas probably do not have to be frozen.  I routinely keep frozen

bannas around for things like this.  The orange and apple juice could

be any combination of concentrate/fresh. Adjust water accordingly.  If

it is too much buckwheat flavor, cut down on the buckwheat flour.  I

do not know if the recipe will work with more buckwheat flour.

Triticale is an excelent grain.  If you cannot get it, substitute

rolled oats.


bulgar-cereal

Date:    Fri, 25 Mar 94 13:09:26 PST

From:    Jane Colman <jane@netcom.com>

bulgar cereal

As hot cereal, I just put it a saucepan with two parts of water and

some cinnamon and raisins, bring to a boil and simmer it for about

10 minutes.  This gives the mushiest results, but it's just fine

for hot cereal, and not as mushy as finer-cut 9-grain cereal mixes.


crockpot-breakfast

From: Maggie.Herrick@bbs.mhv.net (Maggie Herrick)

Date: Jun 6 1995

CORA LEE'S CROCKPOT BREAKFAST

1/2 c short grain brown rice

1/2 c millet, washed

1/2 c barley, washed

8 cups water

1/2 c or more, date pieces*

1 ts vanilla

1 ts lemon juice

At night, rinse the insde of your crockpot with water.  Add all ingredients

and combine.  Cook on low all night.  In the morning, stir and serve hot

with milk substitute of your choice.  This makes quite a lot.

*  I buy what is labeled as 'date pieces' at a little over $2. a pound at

our local natural foods store run by SDA people.  I haven't seen them

elsewhere.  It is ground dates that are kept in 'pellet' form by dusting

with oat flour.  I use them in my cooked cereals and sometimes when I make

fat-free cookies.  a real handy thing compared to using whole or pitted

dates, and much less expensive!


decadent-oatmeal

Date:    Fri, 14 May 93 16:28:19 PDT

From:    Peter_Brooks <pb@hpocia.sj.hp.com>

Decadent Oatmeal.

I tried this one day when I had a bit of apple juice on hand.  The

only fat is from the oatmeal proper.  If memory serves, there's 1 gm

of fat per ounce of dry oatmeal.  Feel free to substitute.

Two medium sized apples.  I prefer Granny Smith or Pippins.

1-1/2 ounce dried apricot.

1-1/2 ounce dried raisin.

1 pint apple juice.

3 ounces slow-cooking oatmeal.

spices:  Cinnamon, Nutmeg, Lemon Rind, [Allspice]

Core the apples, [peel if you insist] and chop.

Chop the dried apricot.

Combine the apples, apricot, raisins with the apple juice and heat to

boiling.  Let simmer a minute, then add the oatmeal.  Cook for 5 minutes,

then turn off the heat and cover for a couple of minutes.  Serve over

or with sliced banana.


eggless-pancakes

Date: Fri, 11 Aug 95 16:13 EST

From: joell@jolt.mpx.com.au (Joell Abbott)

MMMMM----- Recipe via Meal-Master (tm) v8.02

      Title: Eggless Pancakes

 Categories: Bake, Lunch, Breakfast, Brunch, Mark's

      Yield: 4 servings

      1 c  Wholewheat flour

      1 c  White flour

      3 tb Wheat germ

      2 tb Cornstarch

      2 tb Baking soda

      1 ts Baking soda

           Salt, optional

           Sugar, optional

           Water to mix

  Combine all the dry ingredients.  Add water, starting with 1/2 c &

  beating well.  Add enough water till you have the consistency

  desired. If you prefer thicker batter, add less water, thinner

  batter, add more water.

  Fry in a very lightly oiled skillet till brown, flip & continue to

  cook the other side.

  VARIATION: Substitute the wholewheat flour with millet flour, or

  buckwheat & omit the wheatgerm.

  Recipe by Mark Satterly.  Based on an idea from the Toronto

  Vegetarian Food Fair September, 1993.

MMMMM


eggplant-pancakes

Date:    Sun, 23 May 93 20:21:02 EDT

From:    Erika Penzer <penzer@Panix.Com>

Subject: Eating at friends' houses

On another topic, here is a recipe I have been meaning to post for a

while. It hails from a fabulous book I happened upon about five years ago

called SECRET INGREDIENTS: THE MAGICAL PROCESS OF COMBINING FLAVORS by

Michael Roberts. I've eliminated the added fat and use this often for

brunches.

Eggplant Pancakes

1 medium eggplant

1 T. minced garlic

1 T. minced shallots or onions

1/3 cup plus 4 T. flour

1/2 t. baking powder

2 egg substitutes

1/2 cup vegetable stock

2 T. chopped parsley

1 t. salt

1/2 t. freshly ground pepper

Prick the eggplant all over and roast it on a baking sheet at 350F for

30-35 minutes, or until it is desiccated. Let it cool, then scoop out the

flesh into a mixing bowl and mash it with a fork until smooth.

Saute the garlic and shallots in a nonstick pan (with water or a little

stock if desired). Add this to the eggplant. Add the flour, baking powder,

eggs, stock, parsley, pepper, and salt. Mix well.

Spray a skillet with cooking spray and heat it to medium heat. Dollop

spoonfuls of the batter into the skillet and cook until golden. Flip, etc.

(I'm assuming we all know how to make pancakes.)


french-toast

Date:    Tue, 19 Oct 93 13:41:00 +0700

From:    "Barbara Klopp IAEA Vienna"                 <XIA@IAEA1.BITNET>

Judy, someone just posted a recipe for vegan French toast on another

list which looks adaptable.  It apparently originated from the American

Vegetarian Cookbook.  I've not tried it, but the original poster loved

it.

Very Easy French Toast

======================

8 slices whole grain bread

soy milk (why not use low-fat?)

2-4 Tbsp maple syrup

1 tsp ground cinnamon

pinch of salt

1. Cut bread diagonally into triangles.  Arrange on cookie sheet.

2. Combine all other ingredients with hand blender or whisk.  Pour over

   bread and allow to stand 5 to 30 minutes; bread will absorb liquid.

3. The orginal recipe called for brushing a nonstick skillet with oil

   at this point, but I am sure you could do without this.  Just up the

   heat and watch the bread closely until it browns and gets slightly

   crusty.  Turn once.


french-toast-2

Date:    Sat, 09 Apr 94 10:20:25 MDT

From:    LEA TALLEY <LIVANMERKEST@msuvx2.memst.edu>

modified from a book called Teaching Your Heart to Dance by Jeff Lehr

and George Fowler.

French Toast

-------------

4 egg whites (it says you could also sub 4 ozs of firm tofu)

1/2 cup 1% soy milk   (it says you could sub water or apple juice)

1/2 tsp cinnamon

1/2 tsp vanilla extract

8 pieces of whole grain bread

Lightly beat the egg whites, milk, cinnamon, and vanilla. (if you are using

tofu it says to puree tofu and liquid until smooth in a blender, then add

seasonings and extra liquid if batter is to thick; stir to blend well)

Spray pan lightly with PAM and turn to med heat.  Dip bread in batter to coat

both sides.  cook until golden on each side.

These were pretty good.  I hadn't though about cooking French toast until I saw

the article.


fruited-oatmeal

Date: Sat, 15 Jul 1995 10:53:23 -0500 (EST)

From: S016SEW@desire.wright.edu

I found this oatmeal recipe in a file I've had since 1987 (remember

the cholesterol scare and oat bran hype of the day?).  I wish I had tried

the recipe then, I could have been enjoying it all these years!  Try it,

you'll like it.

Fruited Oatmeal

(6 servings)

2 c. oats, uncooked

1 c. fruit juice (apple is best)

1 c. water

3/4 c. diced, dried fruit or raisins

1 t. maple syrup (my add)

1/4 t. cinnamon

1/4 t. salt

Combine all ingredients; mix well.  Cover and refrigerate overnight.  Stir

well before serving (cold or hot) with skim milk or nonfat yogurt.  Store

tightly covered in refrigerator for up to 1 week.

Note: To heat, microwave 1/2-3/4 c. on high 1-2 minutes.


ginger-waffles

Date:    Thu, 21 Oct 93 23:57:01 CDT

From:    Leanne Maher <maherle@mail.auburn.edu>

Ginger Waffles

1 1/2 c. flour

1/4 tsp salt

1 tsp soda

1 tsp baking powder

Equivalent of 3 beaten eggs

1/2 molasses

1 c. fat-free buttermilk

1/2 c applesauce

1 tsp ginger


granola

Date:    Mon, 13 Sep 93 09:33:04 PDT

From:    Linn Compton <linnco@microsoft.com>

GRANOLA

Mix together in a big bowl:

2 cups rolled oats

1 cup rolled barley flakes

1 cup rolled wheat flakes

1 cup rolled rye flakes

Add:

1/2 can to 1 full can thawed frozen apple juice concentrate

I thaw out the can, then pour it undiluted directly over the grains to

moisten. The purpose of this is to add a little sweetness. I avoid

sugar and honey like the plague, so that's why I use apple juice

concentrate. I use a whole can (I think it's the 12-ounce size).

(Optional) Mix together in a measuring cup:

1/4 cup ground psyllium powder

1 TBSP cinnamon

Sprinkle this over the moistened grains, and mix well.

Spread out on cookie sheets and bake in a 350 oven. I haven't got the

exact times worked out, so here's how I do it. After about 20 minutes,

I take both cookie sheets out and stir everything up. The idea is to

dry out the moisture and lightly toast the grain without burning it. I

keep checking it and stirring it about every 15 minutes or so until it

seems to be completely dry and about the right color. I usually turn

down the heat to 300 degrees after about 45 minutes so things will

continue to dry out without getting too dark.

When it seems to be done, I take the cookie sheets out and set them on

the counter and leave them to cool off completely. When completely

cool, I dump the mix back into a big bowl and add about a cup or so of

raisins. I mix well, then put it in a big jar. I make this about once a week.

The important thing is to make sure that it's completely dry. If not,

it will mildew just like a loaf of bread.


granola-2

Date: Mon, 2 Oct 1995 08:55:51 -0400 (EDT)

From: Kathy L DesRoches <Kathy.DesRoches@unh.edu>

This is a granola recipe I made up.  The measurements aren't exact, I

generally go for a good consistency and a well coated mixture.

Fat-free granola

3 c oats (the quick kind)

.5 c honey

.5 c applesauce

.25 c wheat germ

mix, add more applesauce & honey as needed.  You don't want the

mixture too lumpy because the insides of the lumps won't cook well.  Cook @

350 for 15 minutes, in a glass rect. baking dish.

Add raisins

cook another 10 minutes.  Yummy.

I have also made granola bars using this granola.  If you'd like this recipe

please e-mail because I have it at home and would need to bring it in.


hash-purples

Date:    Thu, 16 Mar 95 08:12:00 EDT

From:    GILLIAM@arcges.arceng.com (S. Gilliam)

Breakfast hash purples:

Ingredients:

Purple potatoes

Green Onions (amount according to taste)

Garlic (amount according to taste)

Red peppers (amount according to taste)

Salt

Pepper

Cayenne pepper powder or paprika (depending on heat desired)

Soak the purple potatoes in a bowl of water for about a half an hour.  This

makes it very easy to scrub the skins, eliminating the need to peel them

and lose those  nutrients.  After scrubbing, pat them dry and cut them into

approximately 3/4" cubes. Be careful where you cut them, as they can stain

(purple potato juice!). Put them in a mixing bowl.

Wash, trim, and slice the green onions. Add to potatoes.

Finely chop the garlic and add to potatoes.

Wash and cut up the red peppers to taste.  I like fairly large hunks of sweet

red pepper.

Add salt, pepper, and pepper powder to taste.

Spray a little bit of pam or other cooking spray in a non-stick roasting pan.

Bake in a 400-degree oven for approximately 1/2 hour.  This time will vary with

the size and amount of the potato pieces.  Stir occasionally while baking.

I have found that ensuring that they lie in a single layer works the best and

yields a crispy, not soggy, crust on the potatoes.

Sorry about the approximate amounts.  I make this different every time.  We

find that the combination of purple, green, red, and white makes a dish

that is a visual delight.  It's also a low fat replacement for those

greasy breakfast hash browns.


huevos-rancheros

Date: Tue, 27 Jun 1995 11:33:22 -0700

From: PeacePop@aol.com

Here's a recipe that works equally as well for strict vegetarians or egg

enthusiasts.  It makes for a great breakfast, brunch, or lunch course. The

best thing about this dish is that you can make a multitude of substitutions

for items and in effect never serve the same dish twice. I'm using the quick,

"I don't have time to make anything from scratch" version but feel free to

cook your own beans, make your own salsa, etc.  It's also hard to give exact

measurements for some items and I follow the general rule here that if you're

wild about an ingredient, use a lot of it. Also you might want to keep in

mind that I'm pretty erratic in the kitchen and this is the first time I've

written a recipe, so please adapt the methods and timing.  I'm sure that

other people don't use half the pots and pans I do in preparing a meal...

HUEVOS RANCHEROS (very basic recipe)

Serves 2

6 egg whites OR enough scrambled tofu mix to serve two

1 15oz. can of black beans

2 fat free/low fat flour tortillas

1 cup of salsa

Warm tortillas in oven using a very low temperature so that the tortillas

warm all the way through and are still soft (not until they dry out and

become crunchy). In the meantime, drain and rinse beans and heat on stovetop

or in microwave. As the beans are warming up, scramble the egg whites or tofu

mix (everyone seems to have a favorite scrambled tofu precedure so I'm not

including one here - sorry) in a nonstick pan. Some people use a cooking

spray but I don't since I'm so paranoid about fat currently. Take the warmed

tortillas and place each one flat on a separate plate. Cover each tortilla

with the black beans, spreading out the beans to cover the whole tortilla.

Top the beans with half a cup each of the salsa that you've either warmed up

on the stove top, or top the beans with the salsa and place the plates in a

microwave oven and heat for 1 to 2 minutes on high. Then top the salsa with

the scrambled egg whites or scrambled tofu. Viola! it's done.

Now here are the variations that really add to the dish:

Instead of black beans, use pinto beans or fatfree refried beans. Add

corn/red, green, or yellow peppers/diced onions/or other veggies to the beans

and aside from adding extra taste to the meal, you've added a rainbow of

color. Use mild/medium/or extra hot salsa to taste. If you're lucky enough to

live in New Mexico or can get hold of any, add tons of diced green chile to

the salsa or don't use the salsa and just use the green chile instead (I

really miss Santa Fe!). Salsa too hot? Just top on diced tomatoes and onions

instead. Melt fatfree cheese or soy cheese on top of the tortillas before

topping them with all the other goodies. Take one baked potato and slice it

into thin rounds or shave it into confetti and broil it in the oven until the

slices are crisp and add it to the dish (potatoes prepared this way also make

great side dishes to other meals. sprinkle them with lots of herbs and garlic

also for additional taste). Instead of potatoes, used fresh banana slices

(don't broil these!) - you'd be surprised at how good bananas taste with this

dish. Use corn toritillas instead of flour ones (although I find them

slightly dry). Add a dollap of FF sour cream or FF yogurt. Garnish with

cilantro (just a tiny bit if you're inviting me over for brunch 'cause I'm

not found of the stuff in massive quantities). Don't use the egg whites or

tofu mix and just make Rancheros.  The list goes on forever and I'm sure you

get the idea now.


kamut-breakfast

Date:    Tue, 03 May 94 15:06:23 PDT

From:    Barbara Zimmerman <barbara@crl.com>

Kamut Breakfast

2 cups Kamut (cooked according to package directions)

1 cup basmati rice

1/2 cup raisins

1 teas vanilla

1 teas cinnamon

sugar to taste

My son cooked it and just told me he used 1/2 rice milk and 1/2 water to

cook it.  It was delicious.  Very filling.


lisas-breakfast

Date:    Tue, 04 Jan 94 15:03:00 CST

From:    "Pete Brauer 312/915-6157"                  <$W$PR42@LUCCPUA.BITNET>

Lisa's Breakfast

4 med potatoes cubed to 1/2 inch squares

1 green pepper chopped

1 red pepper chopped

1 lb. mushrooms diced

2 med. spanish onions diced

4 plum tomatos chopped

1 clove garlic

saute the onions and the garlic with some water until the onions begin

to get translucent.  Add the potatoes and 1/4 cup of water, the peppers

and the mushroom, cover and let simmer until the potatoes begin to get

soft over medium flame (about 15 minutes).  Add the tomatos and some

black pepper (if you have some hot sauce, now is the time to add it).

Keep cooking until the potatoes are desired firmness.  This is excellent

with your favorite salsa mixed in.  It also good if you have some of the

fat free sour cream if you want it.


lus-breakfast

Date:    Sun, 12 Sep 93 13:10:07 CDT

From:    <U33754%UICVM@UIC.EDU>

Lu's Rice, Oats and Peaches Breakfast

1 cup cooked brown basmati rice

1/3 cup rolled oats

2 tbs dried currants

(optional sliced almonds or sunflower seeds)

2 peaches, sliced in wedges

Boil 1 cup water, add rice and stir, add oats and currants and stir.  Heat

2 minutes.  Transfer to bowl, add peach wedges, stir.  Optionally add 1/2

cup nonfat yogurt (vanilla) or 1/2 cup soymilk.

This process heats leftover refridgerated rice and the addition of

refridgerated peaches cools the mix.  YUM!  High fiber goodness you can eat

on the way to work.


microwave-oatmeal

Date:    29 Dec 93 10:10:36 CST

From:    Nancy L Fulton                  <N-FULT@vm1.spcs.umn.edu>

microwave steel cut oatmeal

Use at least a quart (liter) size container, this stuff boils up (and over).

I use a quart size glass measuring bowl.  Just dump it all together.

1/2 cup steel cut oatmeal

  1 cup water

1/4 cup dried fruit (optional)

Cook 10 minutes at 80% power.

In my 600 watt microwave this will boil over if cooked at 100% power, so

power % and time may need to be adjusted.


microwave-oatmeal-2

Date:    Tue, 07 Jun 94 11:29:54 EDT

From:    Anne Lees <leesadw@mcmail.cis.mcmaster.ca>

Microwave Oatmeal

1/3 part oatmeal

2/3 parts water

Makes one serving.

When in a hurry, use very hot water and microwave on high for 1 minute.

It tastes much better if you use cold water and microwave on high for 3

minutes, stirring after each minute of cooking.  Use a container big

enough to allow the porridge to rise during cooking so that it won't boil

over and mess up the microwave oven.


morning-rice

Date:    Wed, 23 Nov 94 10:50:10 EST

From:    dmc@cherry-semi.com (Dawn Chace)

from the Susan Powter recipe book

Morning Rice

2 c. cooked brown rice

1/2 c. soy milk

2 tsp. honey

1 apple, chopped

1 tsp. cinnamon

2 Tbl. raisins

Mix all ingredients together in a medium bowl.  Jam could be used in place of

honey, and any fruit you like.

I also added 1/4 cup crushed pineapple with some of it's natural juice.  I

microwaved it for approx. 30 seconds, just to take the chill off.


multi-grain-pancakes

Date:    Sat, 05 Feb 94 16:54:35 EST

From:    epenzern@reach.com (Erika Penzer -- CA Counsel Connect - Burbank )

(adapted from Jane Brody's Good Food Book)

Multi-grain pancakes

2/3 c. whole wheat flour

1/3 c. all-purpose flour

1/4 c. cornmeal

2 Tbsp. wheat germ

2 tsp. sugar

1 tsp. baking powder

1/2 tsp. baking soda

1/4 tsp. salt

1 1/4 c. rice milk, soy milk, or skim milk (I used rice milk)

1 Tbsp. lemon juice

2 egg whites or substitute

Mix dry ingredients together. In another bowl, mix wet

ingredients with a whisk until the mixture is a little foamy

(about 30 seconds). Mix wet into dry. Make pancakes as usual.


oat-breakfast

Date:    Sat, 16 Jul 94 13:16:24 PDT

From:    J Ari Kornfeld <ari@sibari.isl.sri.com>

STEEL-CUT OAT BREAKFAST  (Teri's variation)

  2-3 portions

1 1/3  Cup  Water

1      Cup  Steel Cup Oats

1      tsp  Blackstrap Mollasses

1/2    cup  dried currants

1/4    cup  crushed pineapple

1      tsp  cinammon

1      tsp  nutmeg

2      tsp  brown sugar

Boil water, oats, mollasses, currants, sugar.  Turn down flame.

Add remaining ingredients.  Stir occasionally.

Remove when all liquid has been absorbed - around 15-20 minutes.

Serve hot.

For a nice creamy texture, mix in some solid-pack pumpkin after

removing from the heat.


oatmeal-pancakes

Date:    Mon, 31 Jan 94 21:03:47 PST

From:    Zite Hutton <hutton@henson.cc.wwu.edu>

OATMEAL-RAISIN PANCAKES

Mix dry ingredients separately from wet ingredients, then mix it all

together.

  Dry ingredients:

    1 1/2 cups oatmeal

    1/2 cup whole wheat flour

    1 Tbsp. baking powder

    1 Tbsp. cinnamon

    1 tsp nutmeg

  Wet ingredients:

    1 egg white (I haven't tried egg replacer yet)

    1 old banana (sometimes 2! - I like bananas)

    1 Tbsp. honey

    1 to 2 cups nonfat milk (to consistency) (haven't tried soy milk yet)

    1/2 cup raisins [not sure why raisins are "wet" vs "dry"]


oatmeal-pancakes-2

Date:    Mon, 25 Jul 94 19:38:54 MDT

From:    BETTE IDE <IDE@uwyo.edu>

This is a recipe I've had for a long time.  It makes a lot so you may

want to halve it for 2-4 people.

OATMEAL PANCAKES

3 c. oatmeal

1 qt. low fat buttermilk (or skim milk soured with 1 T. lemon juice

per cup

1 c. flour

2 tsp. baking soda

2 tsp. salt

Egg substitute to equal four eggs

Combine.  The batter will be rather thin.  Cook on hot griddle (spray

if desired) until golden brown.


orange-pancakes

Date:    Mon, 11 Oct 93 10:47:40 EDT

From:    davenpor@ben.dev.upenn.edu (Donna Davenport)

I like Arrowhead Mills pancake mixes.  They have a variety of them -

buckwheat, wholewheat, multigrain, etc.

PANCAKES

1.5+ cup of pancake mix

1/2 cup no-fat milk or water

1/2 cup orange juice

4 egg whites

1 teaspoon of orange extract

orange grind if you like

pam spray

Just mix up all the above to the consistency you like for thickness by

adding more of the pancake mix - I like a really crepe style pancake so I

can roll them and fill them with All Fruit and lemon juice or low salt

fat-free pie fillings (Pet Cherry) and top them with the low or no-fat

version of Cool Whip - This makes an awesome desert.  The orange flavor

combined with the spongy quality of the cakes due to the egg whites is

really a wonderful treat.

You can adapt this recipe to French toast too.  Just mix together the egg

whites and the orange juice and orange extract, plus add some cinnimon.

It is especially good when using a heavy whole grain breads, heavy breads

or fruit bread that's gone stale.


pancake-waffle

Date:    Thu, 09 Sep 93 21:51:36 EDT

From:    gosselin@tartan.com

This is the easiest pancake waffle recipe I have.

2 Cups whole wheat flour (bread flour, not pastry flour)

2 tsp baking powder

2 Tbs apple sauce

1 Tbs light unsulphured molasses (or bee vomit)

1 Cup low fat soy milk (I use Edensoy vanilla, which is about 18% fat)

1 Cup apple juice

Add all ingrediants in the order given and then mix.  Cook however you cook

pancakes and waffles (I have not been able to get by without a cooking spray

for waffles).   I make my pancakes big (coaster sized) and put in fresh fruit

when I have it handy.  I pour my pancake and add the fruit to the cake on the

griddle.

Oh, yeah--top with real maple syrup.


pancakes

Date:    Mon, 09 Aug 93 10:49:22 PDT

From:    Jane Colman <jane@cse.lbl.gov>

PANCAKES

1 cup flour (I use whole-wheat pastry flour)

1/2 cup each nonfat yogurt and skim milk (proportions approximate)

1 teaspoon baking powder

1 teaspoon baking soda

1 teaspoon salt (optional; I don't use it)

1 tablespoon sugar (optional)

2 egg whites, stiffly beaten

Combine the dry ingredients; mix in the yogurt and milk, then gently

fold in the beaten egg whites.  Cook on a hot non-stick griddle or

one sprayed with shortening spray.


pancakes-2

Date:    Tue, 11 Jan 94 10:39:53 CST

From:    Dona Miller <donam@execu.execu.com>

VLF Pancakes

It is possible to make really great pancakes without eggs.

The most important thing is griddle temperature.  Get a

good cast iron griddle, or one that conducts heat very

well.

I make them like this:

X cup(s) flour

Xt baking powder

X1/4t baking soda

XT sugar

mix in

at least X cup(s) of water or soy milk or more until desired

consistency.  More water for thin pancakes.

dash of lemon juice (optional)

Spray griddle with a small amount of cooking spray beteen

pancakes (non-arosol) or brush very lightly with oil.


pancakes-3

Date:    Wed, 26 Jan 94 21:53:45 EST

From:    jvbutera@grad04.math.ncsu.edu (Jeffrey V. Butera)

Lowfat Pancakes

4 egg whites

1 tbsp molassas

1 tsp vanilla

2 tbsp wheat flour

1 tsp cinnamon

2 tsp sugar

1/4 C oatmeal

Mix all *thoroughly* - should be a batter like consistency.  Then cook em!


pancakes-4

Date: Mon, 10 Jul 95 15:14:52 US/Eastern

From: Maggie.Herrick@bbs.mhv.net (Maggie Herrick)

PANCAKE RECIPE

1/2 cup flour (ww pastry flour or white unbleached)

1 cup cooked cold brown rice (texmati basmati was great)

2 tsp baking powder

1/2 tsp baking soda

1 Tablespoon sugar

Combine all the dry ingredients. Set aside.

1/4 to 1/2 cup applesauce and enough water to make about 2/3 cup

1 tsp vanilla

Set that aside and beat 2 egg whites until very thick but not dry.

Combine the water mixture with the dry ingredients and then fold in the

beaten egg whites.

Bake on electric non-stick griddle, 350-375 degrees, using pan spray. turn

only once.

this made about 12 pancakes  maybe 3" or 4" diameter.  I served them with

fresh peach slices and a tiny bit of maple syrup.


petes-breakfast

Date:    Sun, 18 Jul 93 13:01:23 PDT

From:    Peter_Brooks <pb@hpocia.sj.hp.com>

2 ounces oatmeal (roughly 2/3 cup)

1.5 ounces raisins

1.5 ounces dried apricot, cut up

1 apple, diced

(all the above cooked together)

Served over:

2 sliced bananas

Topped with:

1T (homemade) Kumquat syrup.

Side dish:  1 english muffin, with 1T homemade jam (current favorite is

strawberry jam, though my marmalades are pretty good.)

When it's going to be a strenuous day (like an 80-120 mile bike ride), I'll

pour a couple of ounces of Grape nuts over the bananas, and kick the apples

up to 2.  BTW, Granny Smiths are very good for this kind of preparation.


potato-pancakes

Date:    Mon, 06 Jun 94 04:19:13 EDT

From:    dp661@cleveland.freenet.edu (Dr. Neal Pinckney)

Potato Pancakes

4 T oat flour (or powdered rolled oats)

1 cup shredded potatoes

4 T dried chopped onion (or 1/4 cup fresh onion)

pinch of salt and fresh ground black pepper to taste

Mix oat flour in enough water to make pancake batter.

Add onions, potatoes, salt and pepper.

Spray a 1/2 second of Pam on a non-stick pan and spread with a

paper towel.  Spoon in batter to form 3 or 4 large pancakes, cook

at medium heat until bottom is golden brown with a few darker spots

(you'll have to peek), turn over and cook other side the same.

Serve with unsweetened natural applesauce.

Each pancake (assuming four): Calories: 70.69,  Fat 0.391 (5% of calories),

Carbohydrate 15.06 g (83% of calories), Protein 2.155 g (12% of calories)

Sodium 5.4 mg.


pumpkin-pancakes

Date:    Sun, 18 Dec 94 15:36:14 EST

From:    tkreider@census.gov (Tom Kreider)

Here is the first as promised from 500 fatfree recipes.  I made them

Saturday morning.  Cook them slowly.  They get a little darker than plain

pancakes because of the pumpkin.

          Recipe: Pumpkin Patch Pancakes

          Servings: 4

          Serv. Size: 2 Piece (6" Diam.)

          Prep. Time:  0:20

          Portion                    Ingredient

          *******                    **********

          1 Cup(s)                   All purpose flour

          2 teaspoon(s)              Baking powder

          2 Tablespoon(s)            Sugar brown

          1/4 teaspoon(s)            Nutmeg

          1/4 teaspoon(s)            Ginger, ground

          1 Tablespoon(s)            Apple butter

          2 Large                    Egg white

          1 Cup(s)                   Milk skim

          1/2 Cup(s)                 Pumpkin puree

          Sift dry ingredients into large bowl.  Stir in milk,

          pumpkin, and apple butter.  In seperate bowl, beat egg

          whites into stiff peaks.  Gently fold beaten whites into

          batter.  Spoon 1/3 cup batter for each pancake.  Brown and

          flip, etc.

          Nutritional Analysis

          Calories          ( 204 cal)    Vitamin D    (  25 IU )

          Protein           ( 7.9 g  )    Thiamine     (0.22 mg )

          Carbohydrate      (  42 g  )    Riboflavin   (0.33 mg )

          Total Fat         (0.68 g  )    Niacin       (1.95 mg )

          Saturated Fat     (0.26 g  )    Vitamin B6   ( 0.1 mg )

          Mono-Unsaturated  (0.12 g  )    Folate       (  20 mcg)

          Poly-Unsaturated  (0.15 g  )    Sodium       ( 281 mg )

          Cholesterol       (   1 mg )    Calcium      ( 236 mg )

          Dietary Fiber     (2.35 g  )    Magnesium    (  39 mg )

          Caffeine          (   0 mg )    Potassium    ( 384 mg )

          Vitamin A         (2055 RE )    Iron         ( 2.8 mg )

          Vitamin C         ( 4.4 mg )    Zinc         ( 0.6 mg )

          Calories from  Protein: 15 %  Carbohydrate: 82 %  Fat:  3 %


quinoa-breakfast

Date:    Thu, 21 Apr 94 16:17:28 PDT

From:    J. Ari Kornfeld <ari@sibari.isl.sri.com>

Quinoa Breakfast

1/2 cup  water

1/4 cup  quinoa

1/4 cup  steel cut oats

1/4 cup  crushed pinapple or pineapple juice

  1 TB   blackstrap mollasses

         currants or raisins to taste

Rinse the grains.

Boil then simmer the quinoa in water and mollasses for ten minutes

Add the oats and fruit and simmer for another 15

enjoy!

 Makes one large serving (or two small ones?)

 variations:  try adding some vanilla, cinammon, nut. yeast, etc.

 All measurements are approximate.


rye-pancakes

Date:    Tue, 02 Nov 93 08:32:58 EST

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

Rye Pancakes

     for two

1/2   Cup  rye flour

1/4   Cup  unbleached all-purpose

1/4   tsp  baking powder

1/2   tsp  carraway seeds

1/4   tsp  salt

1-1/4 Cup  water (+ up to 1/2 cup)

  In a small bowl, combine dry ingredients and mix 1-1/4 Cups water.  Let

the batter stand for a few minutes. Spray a bit of non-stick cooking

spray in a large non-sick skillet and rub it around with your fingers

to distribute evenly over the pan surface. Heat the skillet over medium

flame.  Stir the batter again, it will have a course texture from the

rye flour but should pour from a spoon rather easily, like a medium-thick

pancake batter.  If the batter is too thick, add more water, a Tbsp or

two at a time until it is thin enough.

  To make each pancake, spoon 2 or 3 Tbsp of batter into the pan.  You

should be able to fit three or four cakes in the pan at a time.  As the

cakes cook, bubbles will rise to the surface.  When the tops of the cakes are

full of bubles and have begun to set, flip the cakes, cover the pan, and

cook for 4 to 5 more minutes, until the cakes are dry inside.  Remove

cakes to a plate and repeat with remaining batter.


scrambled-eggs

Date:    Tue, 15 Mar 94 08:51:20 MST

From:    seb1@bighorn.dr.att.com (Sharon Badian, AT&T - GBCS Labs, Denver)

Scrambled Eggs

1 cup egg replacers

1 medium onion, chopped

2 handfuls of mushrooms, chopped

2 tbl balsamic vinegar + 1/4 cup water

1/4 tsp dried tarragon

3 oz fatfree cheese, grated or diced

salt and pepper to taste

Saute onion and mushrooms in vinegar+water until soft and the liquid

has mostly cooked away.

Combine salt, pepper, tarragon with egg replacers. Mix well. Add to

onion/mushrooms. Add cheese and stir into eggs. Scramble until set.

Obviously, a non-stick skillet is essential here. The tarragon goes

well with eggs and adds a nice flavor. Many variations on this are

possible but I'd stick with the tarragon because it really does work

well.


scrambled-mexican-tofu

Date:    Thu, 17 Mar 94 14:29:48 MST

From:    (Gina Rodriguez) <rodriguz@psl.nmsu.edu>

SCRAMBLED MEXICAN TOFU

3 cups egg whites

3 tablespoons soy sauce

1/4 teaspoon ground black pepper

1/2 cup diced onions

2 tablespoons chopped roasted green chili

6 tablespoons chopped fresh chives or cilantro

1/2 pound soft tofu

1 teaspoon turmeric

1 fresh tomato, peeled, seeded and diced

2 garlic cloves, minced

1/8 teaspoon ground cumin

In a small bowl, beat the egg whites until broken up and just beginning to

foam.  Crumble the tofu finely and add to the egg mixture.  Add the soy

sauce, turmeric and pepper.  Set aside.

In a large nonstick skillet over medium heat, cook the tomato, onions,

garlic, chili and cumin until the onion is translucent and all the liquid

has evaporated.

Add the egg whites and tofu mixture.  Stir well with a wooden spoon and

scramble over medium heat until the egg whites are cooked.

Toss in chives or cilantro.


sourdough-pancakes

Date:    Thu, 31 Mar 94 15:55:03 +0600

From:    offer@mamba.asg.arlut.utexas.edu (Debora Offer)

I adapted my pancake recipe from "The Alaska  Sourdough Cookbook"

2 cups sourdough starter

2 Tb sugar (or succanat)

1/2 tsp salt

4 Tb applesauce

1 tsp baking soda dissolved in a jigger of water.

Mix everything but the baking soda then fold it in.

I cook on a cast iron skillet and start having sticking

problems about halfway through.  I usually put a tsp

of oil in then, spread it around and keep going.  I'm

not sure what that does to the CFF but it's a lot better

than the egg and 4 Tb oil it used to have.


sourdough-waffles

Date:    Tue, 21 Dec 93 19:20:56 EST

From:    James Massey <masseyj@alpha.acast.nova.edu>

FF Sourdough Waffles

night before:  take 1/2 cup of sourdough starter, mix with 4 cups of

water and 4 cups of flour (bread, w/ or w/out whole wheat or whatever).

Place in a nonmetal bowl, let sit out covered with a towel.

morning of:  add 2 tbsp sugar or equivalent, 1 tsp baking soda, 1 heaping

tsp baking powder, 2 egg whites if you are so inclined, and enough flour

to make as thin or thick as you wish.  Bake in a waffle iron (non-stick,

first timesprayed, after that spraying usually unnecessary) until done.

Doesn't have quite the cardboard texture of Special K Eggos :)

Of course, you can throw in whatever flavorings you wish.


super-daddy-bars

Date: Wed, 27 Sep 1995 13:09:51 -0400

From: johnsont@orvb.saic.com (Tom Johnson)

Here's a very easy, flexible, and (I think) very testy cereal bar that I

make frequently.  My kids call them Super Daddy Bars in honor of the

inventor :-)

SUPER DADDY BARS

Basic Ingredients

-----------------

1 1/2 to 3 cups of Grape Nuts cereal

1 package of dates, figs, or prunes (8 to 12 oz, depending on brand)

Optional Additions

------------------

2 tsp grated lemon zest

1 tsp cinammon or 1/2 tsp nutmeg

1/4 cup brown sugar

1/2 cup of raisins

Put everything but the raisins in a food processor and process for 4

minutes.  Add the raisins and process for 1 more minute. Shape into whatever

shape you want... I've heard that dinosaurs and Power Rangers are especially

tasty.  It's a little sticky;  they're easier to shape if you dip your hands

in water occasionally.  They come out of the food processor a bit warm and

soft;  they firm up as they cool.  I wrap them individually (plastic wrap,

aluminum foil or waxed paper) so they don't stick together and refrigerate them.

All proportions are flexible.  The consistency is determined by the

fruit/cereal ratio:  more fruit makes them chewier, more cereal makes them

more crumbly.  The prunes are stickiest, so they need more cereal (closer to

3 cups);  the dates need the least (closer to 1 1/2 cups).  Figs are

somewhere in the middle.

Also, adding the raisins near the end leaves little raisin chunkies that

offer a nice textural contrast. Other dried fruits (peaches, apricots, etc.)

would probably be good too.

They keep well for a week or so, although they get firmer as they get older.


tofu-omelette

Date: Sat, 15 Jul 1995 13:42:44 -0700

From: juliemb@uclink2.berkeley.edu (Julie M. Bernstein)

Sweet Tofu "Omelette"

1/2 cup lowfat tofu

1 tbl rice milk

1 tbl whole wheat flour

1/4 tsp baking powder

1 tbl maple syrup

1/4 tsp vanilla

jam to taste

Put half the tofu in a blender with the rice milk and blend

thoroughly.  Put the other half of the tofu in a small mixing bowl and

mash.  Add the flour, baking powder, maple syrup, vanilla, and the

blended tofu.  Mix well.  Spread the mixture thinly in a baking dish

and bake at 350 for 30-40 minutes.  With the help of a pancake turner

carefully transfer the "omelette" onto a serving dish.  Spread jam to

taste on top and eat while hot.


tofu-scramble

Date:    Mon, 13 Feb 95 09:18:59 PST

From:    jrg14@cornell.edu (Janice R. Gordon)

Sunday Morning Tofu Scramble

8 - 12 ounces firm low fat tofu

1 medium cold baked potato, cubed, not peeled

1 small onion or several scallions, chopped

several mushrooms, sliced

1 small zuchinni

1/2 cup salsa

brown the cubed potato in a dry non-stick skillet

add onions, mushrooms and zuchinni

cook until veggies are done.

Crumble tofu with a fork, add to the skillet and heat thoroughly

Season with salsa, add peppers if you like it spicey, I like the pickled

jalapeno slices.

Serve as is or wrap in a tortilla for a breakfast burrito.

I actually usually double this recipe, the leftovers reheat nicely.  Of

course, you can change the seasonings as you like.  How about using peas

instead of zuchinni and season with curry?  Sometimes I add veggie saugase

or seasoned seitan.  Use your imagination.


vegan-pancakes

Date:    Sun, 08 Jan 95 11:10:00 MST

From:    john.whitney@loebbs.com (John Whitney)

I just made some pancakes for a lazy, football type morning.  They were

so good I thought I'd throw them on.  Here you go...

---------- Recipe via Meal-Master (tm) v8.02

Title: Light & Fluffy Pancakes

Categories: Breads, Breakfast

Yield: 6 servings

2 c  Whole Wheat Pastry flour          1/2 t  Cinnamon

1/2 c  Cornmeal                          1/4 c  Apple butter

2 T  Ener-G or cornstarch                2 c  Light soy milk

2 t  Baking Powder                     1/8 c  Maple syrup

1/2 t  Baking soda                       1/4 t  Apple cider vinegar

Mix dry ingrediants together. Then add remaining ingrediants.

Make sure all the ingrediants are mixed together well. Batter should be

spongy -- not runny or thick. Preheat frying pan over medium heat. Pour

a ladle full of batter into pan and cook on both sided until golden

brown.

Makes 6 large pancakes.  These are very filling!

(Taken from "Simply Vegan" by Debra Wasserman, 1991)


vegetable-rye-pancakes

Date:    Fri, 05 Nov 93 12:35:17 PST

From:    J. Ari Kornfeld <ari@sibari.isl.sri.com>

The following is a modification of Tina's rye pancakes with a

different flavor focus as well.  These pancakes are almost good enough

to eat alone but still taste better with a sweet topping such as

Tina's Sweet Potato/Apples or perhaps even plain apple sauce.

  I made and ate a whole batch of these by myself last night.  Yum.

(Thanks, tina, for the ideas.)

 Vegetable Rye Pancakes

      for two

 1/2   Cup  rye flour

 1/4   Cup  whole-wheat flour

 1/2   tsp  baking powder

 2-3   TBSP finely chopped red bell pepper

 2-3   TBSP finely chopped carmelized onions

 1/4   tsp  salt

 1/2   Cup Soy or rice milk (I used Edensoy Vannila.  I've also used

Rice Dream)

 1/4   Cup water

   (Carmelize onions using your favorite method - mine is with balsamic

vinegar - I prepare a big batch at the beginning of the week and use

it throughout the week.)

   In a small bowl, combine dry ingredients and mix in the liquid.  Let

the batter stand for a few minutes. While batter stands, heat up a

skillet/griddle.  Use your favorite low fat greasing technique (I use

a stick of butter which I rub lightly over the hot griddle.  A single

stick can last for months this way.)

  Heat the skillet over medium flame.  Pour the batter onto the

griddle to form 4 pancakes.  The batter is very thick but should pour

well.  The pancakes should be around 4-6" wide and around 1/2" thick

when done.  Use a spoon or fork to spread pancake mix, if necessary.

  Once the pancake has browned on bottom, turn over and reduce heat to

low.  Keep on griddle for as long as you like (till bottom has lightly

browned) then turn up heat again for another minute.

  Remove pancakes serve with a sweet fruit sauce or try it by itself.

The pancakes will have a crisp crust and a chewy inside.  Yum.

NOTE:  If you like corn these pancakes would be really great with

whole kernels added as well...


waffle-potatoes

Date:    Tue, 28 Sep 93 14:12:11 PDT

From:    Barbara Zimmerman <barbara@crl.com>

Waffle potatoes.

Grate enough potatoes for the family.

Grate 1/2 onion.

Add 1 table. flour

Add enough egg sub. (I use ener-G egg substitute), about 2 table.

Make sure you squeeze the water out of the potatoes.

Spray a little Pam (very little) on your no stick waffle iron.  Put

the ingredients in, bake until done.  Serve with lots of applesauce

If you don't have a no stick waffle iron, you can make these into

pancakes.


waffles

Date:    Wed, 07 Sep 94 13:08:49 PDT

From:    Bobbi Shudde <0024P@NAVPGS.BITNET>

   ....................................................................

                                    Waffles

1/2 cup oatmeal (or 1 cup oat bran)

1/2 cup cornmeal

1 cup whole wheat flour

2 tsp. baking powder

1 T egg substitute

1 T Prune Puree  (recipe follows)

1 tsp. pumpkin pie spice

2 cups liquid (water, juice, soy milk, etc.,)

Measure dry ingredients.  Prepare egg substitute according to directions.

Add water, then dry ingredients.  Bake in hot waffle iron.  Serve with

maple syrup, fruit or fruit syrup, to taste.

    ...................................................................

                                  Prune Puree

Combine 1-1/3 cups (8 oz.) pitted prunes and 6 T water in container of food

processor.  Pulse on and off until prunes are finely chopped.  Makes 1 cup.

This mixture can be used as a substitute for fat in baking - use 1 T puree

for 1 T fat.  Stores very well in refrigerator.


waffles-2

Date:    Mon, 26 Sep 94 13:47:37 EDT

From:    KITTY Kathleen Bennett <bennet@chuma.cas.usf.edu>

Adapted from a recipe for Healthy Pancakes from Morning Food from Cafe

Baujolais by Margaret S. Fox and John Bear (1990, Ten Speed Press)

Healthy Waffles (Makes 4, approx. 7" square)

1/2 cup rolled oats (can be toasted first by putting thin layer in pan

and baking at 350 degrees for 15-20 minutes, or until lightly toasted)

1 pkg. RapidRise yeast

1 tablespoon sugar

3 tablespoons oat bran

2 tablespoons nonfat dry milk powder

1/2 cup cornmeal

3/4 cup whole wheat flour

1/4 teaspoon baking soda

3 tablespoons wheat germ

Mix above ingredients in a large bowl. Heat ingredients below until very

warm (125-130 degrees) and stir into the dry mixture.

3/4 cup skim milk

2 egg whites

1/4 cup dark molasses

Let the batter sit for about 20 minutes, or overnight in the refrigerator.

You may want to add more milk or water to get them to the consistency you

like, depending on whether you're going to turn them into waffles or

pancakes.  I have varied the dry ingredients radically, depending on what

I have around the house. When I don't have molasses, I increase the

amount of honey and other liquids. No

matter what I do to this recipe, it always seems to turn out great.

I estimate the fat grams per 7" x 7" waffle to be <3 grams, which can

vary depending on the grains you use.


wheateana-mix

Date:    Thu, 24 Mar 94 10:59:29 EST

From:    Phil Julian <julian@unx.sas.com>

Wheateana mix

Stir these ingredients together in the bowl:

   up to 1/8 cup of farina, yellow grits, or corn meal

   enough Wheateana to make 1/2 cup

   1/8 teaspoon salt

   raisins or other dried sweet fruit

   spices, if desired -- like nutmeg or cinnamon

Place in microwave, and pour in one cup of water.  Cook for 2:40 on

high, or until the water boils for about 15 seconds or so.  Take it

out and add the following:

   A bunch of rolled oats or wheat or rye or whatever -- you can

      adjust the runniness of the mixture by adding more or less

   Some honey, if desired (I have a sweet tooth)

   Non-fat milk

Place the bowl back in the microwave.  Heat on Defrost power level for

2:30.  If you can program your microwave, I would suggest 0:30 at

high, followed by 2:30 at defrost, for a better cooked cereal.

If you make it the night before, it tastes even better in the morning.


whole-grain-cereal

Date:    Tue, 25 Jan 94 08:24:18 PST

From:    words@ucsco.UCSC.EDU (50076000)

I would like to share a whole-grain breakfast cereal that I make

myself. I put raisins in it & find it very satisfying. Keeps me from

being hungry for a long time. I got it from a weird book called "How

to Stop the Yo-Yo Diet Syndrome," can't remember the author, but his

idea is basically vlf too. Here's the recipe:

WHOLE-GRAIN BREAKFAST CEREAL

1 cup whole wheat berries

1 cup whole rye berries

1 cup whole triticale

1 cup whole barley

1 cup brown rice

1 cup buckwheat groats

1 cup millet

1 cup sesame seeds

1 cup flaxseed

1 cup lentils

10 cups oat groats

I mix it up, then cook a pot of it by measuring 2 cups of cereal to 5

cups of water, bringing it to boil, & then letting it sit over night.

Then I have a bowlful each morning, heated in the microwave until the

cooked cereal is gone and I need to make more. Or you could do the

same with a smaller amount, for one serving, say, try 1/4 cup of

cereal. It's very chewy and satisfying. And of course lots of whole grains.

Sometimes I just use oatmeal instead of oat groats, since they are

difficult to find and I like the consistency that oatmeal adds.


whole-grain-cereal-2

Date:    Thu, 02 Mar 95 10:11:52 EST

From:    jayne@ejv.com (Jayne Spielman)

Recipe: Overnight Whole grain cereal

Here's an easy way to make whole grain breakfast cereal. It's based on

something I found in the Deaf Smith Country Cookbook years ago. Easy

and requires nothing other than a stovetop and a pan with a cover. I

used to make it all the time.

It's great because:

Don't have to watch for the boiling over

makes multiple portions

cooked grains can be included in another meal

can nuke a portion

1 part mixed whole grains (e.g. wheat berries, oats,

buckwheat, hulled barley, rye, millet, etc.)

3 parts water

1/3 part raisins (optional)

Boil water

Add grains [and raisins,  if using them]

Stir

Bring to boil again

Turn off heat

Cover pot

Leave overnight as is [or in a warm oven]

(NOTE: I usually add raisins to already cooked cereal because

I like the texture. They turn out differently if they are

added in the cooking stage. They plump up and are really soft,

which is nice sometimes. I guess other types of dried fruit

might work too.)

You can reheat this in the morning or eat it at room temp.

Suggested toppings included any of the following:

milk-type stuff

molasses

fruit

sesame salt

maple syrup

One variation the cookbook suggests is toasting and then

grinding the grains in a hand grinder before cooking.

Apparently, this makes the grains more nutty tasting.


ww-pancakes

Date:    Wed, 08 Feb 95 11:32:52 CST

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

easy WW pancakes

1 c. WW flour

1 c. rye flour or another c. WW flour

1 T. ener-g egg replacer

2 t. baking powder

1 T. turbinado sugar (or not)

mix dry ingredients

add

1 c. mashed banana, or applesauce

enough rice milk to make it pancake-batter like

fry (carefully) in a nonstick or Pam-sprayed pan.  Add cinnamon, nutmeg, or

a half-cup of undercooked 7-grain cereal if you find them too bland as they

are.


beths-brownies

Date:    Tue, 20 Jul 93 15:08:20 PDT

From:    Lisa Corsetti <lisa@zeppelin.llnl.gov>

Beth's lowfat Brownies:

2 cups flour   (I use whole wheat mixed with unbleached white)

1/3 cup carob powder

2 tsp baking powder

1/3 cup honey

1/2 cup unsweetened applesauce

1 cup fruit juice

1 tsp vanilla

Mix dry ingredients.  Mix wet ingredients.  Add dry to wet.  Mix

well and bake for 35 minutes at 350 degrees.  Easy!

Icing:

8-10oz tofu  (medium consistency)

2 tablespoons brandy or 3/4 tsp imitation brandy flavor

4-5 tablespoons carob powder

1/4 cup honey

Put all this stuff in a food processor or blender and blend until

smooth.  It usually takes 5 minutes for the tofu to get really blended

in.  When brownies are somewhat cool spread this on top, but don't

wait too long after you make the icing cause it thickens up some.


brownies

Date:    Thu, 11 Nov 93 08:20:00 EST

From:    Christel=Reeve%SQA%Banyan@magnolia.banyan.com

Saucepan Brownies

These are called saucepan brownies because the original used a stick

of butter which was melted in a saucepan.  The texture of these brownies

is more cakelike than fudgelike.

Mix in one bowl:

1/2 c. flour

1/3 c. cocoa

1/4 t. baking powder

1/4 t. salt

In separate bowl mix:

1/2 c. pureed prunes (a 4 oz jar of baby food prunes is perfect)

2/3 c. sugar

1 t. vanilla

2 egg equivalents.

Add dry to wet. Put in 8 inch square pan.  Bake at 350F for 20-25 minutes or un

til

edges look dry and start to pull away from the pan.


fudge-brownies

Date:    Tue, 31 Jan 95 09:09:00 MST

From:    mormaker@rmii.com

Fat-Free Fudge Brownies

1/2 c. whole wheat flour

1/4 c. unbleached flour

1/4 c. plus 2 T. cocoa

1 c. sugar

1/4 t. salt

1/3 c. unsweetened applesauce

3 egg whites or equivalent

1 t. vanilla

Combine dry ingredients.  Combine wet ingredients.  Combine wet and dry

ingredients.  Pour into an 8x8 in pan sprayed lightly with nonstick cooking

spray.  Bake at 325 F. for 23-25 min., or just until the edges are firm and

the center is set.  (It took 30 min. in my oven, but I live at 6000 ft.)

COOL TO ROOM TEMPERATURE and cut into squares.


fudge-brownies-2

Date:    Tue, 14 Feb 95 18:10:59 MST

From:    Cindy Tobias <CLTOBIAS@CCIT.ARIZONA.EDU>

Fat-Free Fudge Brownies (2)

3/4 c. whole wheat pastry flour

1 c. Sucanat

1/4 t. salt

1/4 cup plus 2 T. cocoa (I used Wonderslim no fat, low caffeine)

1/3 c. unsweetened applesauce

3 egg whites or equivalent

1 t. vanilla

1/4 tsp. baking soda

Combine dry ingredients.  Beat wet ingredients.  Combine and beat wet and dry

ingredients.  Pour into an 8x8 in pan sprayed lightly with nonstick cooking

spray.  Bake at 325 F. for 25-30 min., or just until the edges are firm and

the center is set.  Cool and cut into squares.


fudgy-brownies

Date:    Mon, 31 Oct 94 12:15:00 EST

From:    jayne@ejv.com (Jayne Spielman)

Date: 21 Sep 1994 15:07:12 GMT

Lorraine.Brooks@Syntex.Com (Lorraine Brooks)

These are so incredibly chocolatey and rich that you won't need icing.

Fudgy Brownies

1/2 cup unsweetened cocoa powder

3/4 cup unbleached flour

1 1/2 cups sugar

2 egg whites ( egg replacer for 2 eggs )

1/2 cup applesauce

1 tsp. baking powder

1/2 tsp salt

1 tsp. vanilla

1 Tbsp kahula

1 Tbsp peanut butter

walnuts	(Lorraine's recipe called for them, I didn't use them)

Spray 8 x 8 pan w/ Pam.  In medium bowl, sift together cocoa, flour,

baking powder & salt.  (measure ingredients before sifting)

Combine peanut butter with kahlua warmed in the microwave. It

will be kind of gluey.

In large bowl, mix kahlua/pb with sugar. It will be kind of

crumbly and won't mix entirely.

Wisk in egg [replacer] , applesauce & vanilla.

Combine	flour mixture w/ egg mixture.  (Add nuts, if using them)

Bake 35-40 minutes @350!

NOTES:	I had success with EnerG egg replacer.

Also, this time I replaced 1/4 cup of the flour with

the same amount of the King Arthur White Wheat.

(Didn't want them to be too heavy)


fudgy-brownies-2

Date:    Sun, 13 Nov 94 05:48:42 PST

From:    "Rob Ryerson" <RYERSONRA@compctr.ccs.csus.edu>

                         Fudgy Brownies

                  Dark Moist Delishous Brownies

                           Serves  16

Preparation   :15    Cook   :40    Stand   :20    Total   1:15

1/2    cup unsweetened cocoa powder

1/2    cup flour

1/4    cup whole wheat pastry flour

1 1/2  cups sugar

2      each powdered egg substitute

1/2    cup applesauce

1      teaspoon baking powder

1/2    teaspoon salt

1      teaspoon vanilla

1/2    tablespoon coconut extract

1/2    tablespoon almond extract

1      tablespoon peanut butter

Warm extracts. Blend in peanut butter. Add tsp. water, if

necessary to make smooth.

In a separate container, wisk up egg substitute. Wisk in

applesauce, and then peanut butter mixture.

In separate bowl, combine dry ingredients. Add liquid mixture and

wisk/stir. Pour into 8 x 8 pan that has been sprayed and floured.

Bake at 350 deg. F., for 35 to 40 minutes.

Nutrition (per serving):  120 calories

   Saturated fat      0 g

   Total Fat          1 g   (7% of calories)

   Protein            1 g   (5% of calories)

   Carbohydrates     26 g   (88% of calories)

   Cholesterol        0 mg    Sodium        116 mg

   Fiber              0 g     Iron            0 mg

   Vitamin A          2 IU    Vitamin C       0 mg

   Alcohol            0 g


high-protein-brownies

Date:    Sat, 27 Aug 94 17:47:15 EDT

From:    MikeD30786@aol.com

Very-low-fat, high-protein brownies

This recipe came from The Connelly Report, which is put out by the folks who

make Met-Rx, a protein/carbohydrate supplement for weightlifters.

Ingredients:

4 packets of MET-Rx (Met-Rx can be bought at nutrition stores like GNC or

Nature Food Centre at about $3.15 a packet.  Each packet contains 37 g of

protein, 24 g of carbohydrates, and 2 g of fat.)

1 cup all-purpose flour (I used whole-wheat, though)

4 egg whites

1/4 cup Wonderslim, or, 1/4 cup applesauce

1 cup water

2 tsp imitation vanilla (I used real vanilla)

1 tbs baking power

1/2 cup Hershey's Cocoa

1/2 cup white corn syrup

12 packets Sugar Twin

1/2 tsp salt

Directions:

1. Preheat oven to 350 F.

2. Boil 1 cup of water.  Mix boiling water together with cocoa until smooth,

set aside, and cool to room temperature.

3. Place Met-Rx, flour, Sugar Twin, salt, and baking power in a bown and mix

well.

4. In separate bowl, combine vanilla, Wonderslim (applesauce), and corn syrup

with cocoa mixture and mix together.

5. Mix dry and wet ingredients together until smooth.

6.  Beat egg whites until fluffy, then fold into combined ingredients.

7. Spray an 11 x 15 jelly-roll pan with Pam and spread dough evenly in pan.

8. Cook for 20 minutes or until brownies start to pull away from the sides of

the pan.

Makes about 40 2-oz brownies.  Each brownie provides about 122 calories, 21 g

of carbos, 7 g of protein, and less than 1 g of fat.


hot-fudge-brownie

Date: Sat, 10 Jun 1995 18:51:45 -0701

From: wspencer@msuvx2.memphis.edu (Wes Spencer)

I've enjoyed seeing the recipes for fat-free cookies.  Here's one of my

favorites --- it's not really a cookie but a brownie-type dessert.

                                        Hot Fudge Brownie

Heat oven to 350 F.  In a large mixing bowl, combine

1 cup flour

3/4 cup granulated sugar

1/4 cup unsweetened cocoa

2 tsp baking powder

1/2 tsp salt (optional)

Add

1/2 cup skim milk

1/4 cup unsweetened applesauce

1 tsp vanilla extract

Stir to blend.  Spoon into an 8X8 inch baking pan spray with cooking spray.

In a medium-sized bowl, combine

3/4 cup brown sugar

1/4 cup unsweetened cocoa

3/4 to 1 3/4 cup hot water (see note)

Stir to blend and pour over batter in prepared pan.  Bake for 40 minutes.

Serve with nonfat frozen yogurt, if desired.

Note:  A fudgy sauce forms on the bottom of the brownie as it bakes.  The

consistency of the sauce depends on the amount of hot water you use in the

recipe.  If you use the maximum amout, it's like a chocolate syrup; with the

minimum amount it's more like a pudding.  I think I usually use about 1 1/4

cup for a medium-thick sauce, which I spoon up over the yogurt to make a hot

fudge brownie sundae kind of thing.

I have served this a number of times to unsuspecting fat-craving friends,

always with great success.

Supposedly 120 calories, 0.5 grams of fat per serving.


janes-brownies

Date:    Wed, 07 Sep 94 09:54:53 EDT

From:    jane@apollo.hp.com

Jane's try at brownies

----------------------

The ingredient list is largely inspired by the brownie recipe in the

Baking Without Fat book.  I like the idea in this book because many of

the treats feature whole wheat flour as the main ingredient, but I didn't

like how the brownie recipe turned out (not enough chocolate, too sweet,

too cakelike, etc.).  So I added some stuff and took some stuff out and

now it is more to my liking.

In a large bowl sift:

1 1/2 c whole wheat flour

1/2 c unsweetened cocoa

2 packages of Better Buds

1/8 t. cinnamon

1/2 t. cream of tartar

1/4 t. baking soda

Add:

2 jars (2.5 oz. each) prune baby food puree

1 jar (2.5 oz.) unsweetened applesauce baby food

1 cup honey

1 egg substitute

1 1/2 t. vanilla

Mix until blended but don't overmix.  Pour into a 8 x 11 baking pan

sprayed with non-stick spray.  Bake at 325 for about 45 minutes or until

a toothpick comes out more or less clean.

(My jar of cream of tartar says that

  1/2 t. cream of tartar + 1/4 t. baking soda == 1 t. baking powder

so you possibly could make this substitution if you can't find cream of

tartar.  I haven't tried it though.)


quick-brownies

Date: Mon, 12 Jun 1995 11:16:52 -0500 (CDT)

From: Nanci Borg <nborg@creighton.edu>

Quick Brownies

1 box brownie mix

  (I buy the least expensive brand--often plain label that only

   costs 75 cents per box.  Don't buy the low-fat kind.  Fudgy

   brownie mix okay as long as it doesn't have a seperate

   packet of fudge, etc.)

1 cup non-fat plain or vanilla yogurt.

Mix (may add a drop of water if you think it is necessary, but generally

not) and pour in a 8x8 baking dish that has been sprayed with non-stick

agent (I frequently skip the spray).  Bake at 350 for 25 to 35 minutes.

Check for doneness by inserting a toothpick in the middle and pulling it

out clean.

I frequently double this recipe as follows

2 boxes inexpensive brownie mix

2 cups non-fat plain or vanilla yogurt

scant 1/4 cup or less fat-free milk

Mix, pour in a 9x13 glass baking dish.  Bake 60 minutes.  Cool slightly

and serve with fat-free frozen yogurt.

The fat-free yogurt replaces the oil, egg, and water that the box may

call for.

Yummmm.  Our favorite non-fruit containing dessert.


raspberry-brownies

Date:    Fri, 11 Mar 94 17:47:00 PST

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

Subject: VLF raspberry brownies

No, I haven't actually tried these myself, but I think I may give them a whirl

this weekend.  This recipe is taken from the L.A. _Daily News_.

CHOCOLATE RASPBERRY BROWNIES

By Charlotte Balcomb Lane

1 1/2 cups sugar

3/4 cup unsweetened cocoa powder

1 cup fat-free egg substitutes

1 jar (10 oz.) sugar-free raspberry preserves (or apricot, or cherry)

1 teaspoon vanilla

1/2 teaspoon salt

1/2 teaspoon baking soda

1/4 teaspoon almond extract

1 cup flour

Thoroughly coat a 9x13 inch  pan with nonstick cooking spray.  (Sal's note:

seems to me that a thorough dusting with flour will work instead.) Set aside.

With an electric mixer, combine sugar  and cocoa.  Gradually pour in egg substi

tutes and raspberry jam, beating on low-speed until sugar is no longer grainy.

 Add vanilla, salt, and almond extract and beat briefly to mix.  Combine flour

and baking soda and stir in with a flexible rubber spatula.  Do not over mix.

Turn into prepared pan.

Bake in preheated 325-degree oven 30-35 minutes.  Brownies should be slightly

underbaked but not runny in the center.  Allow to cool and cut into 2x2"

squares.  Makes 24.

TEST KITCHEN NOTES: Because of jam, these brownies are sticky to cut.  To re-

duce sticking, wet the knife between each cut or partially freeze the brownies

before cutting.  (Sal's note:  this is assuming you've been able to wait till

they were cool to cut them, rather than scooping some out with a spatula!)

Nutritional information per 2x2" bar:

114 calories

0.7 gram fat (yippee!)

26 grams carbohydrate

O milligrams cholesterol

86 milligrams salt


angel-food-cake

Date:    Wed, 13 Jul 94 15:25:24 PDT

From:    Rick Bronstein <ucla@kaiwan.com>

Angel Food Cake

  (from "Controlling your Fat Tooth" by Jospeh Piscatella)

1 3/4 cups egg whites (about 12 eggs)

1 1/2 teaspoons cream of tartar

  1/4 teaspoon salt

1 1/2 cups granulated sugar

1 1/4 cups sifted cake flour

2     teaspoons vanilla extract

  3/4 teaspoon almond extract

  3/4 teaspoon fresh lemon juice

Combine egg whites, cream of tartar and salt.  Beat to very soft peaks.

Turn mixer to lowest speed and gradually add sugar 1 tsp. at a time.

Then add flour, 1 tsp. at a time.  Do no overmix.

Fold in vanilla, almond extract and lemon juice.  Transfer ot nonstick

angel food cake pan.  Bake on bottom rack of 350 deg. oven 45-50 minutes

or until cake is golden and cracks on top feel dry.

Invert pan and let cool.  Remove onto serving platter.

TO MAKE CHOCOLATE ANGEL FOOD CAKE:

   LEAVE OUT THE LEMON, ADD 1/2 CUPS UNSWEETENED COCOA POWDER.

According to the recipe, plain cake is 148 cal. (12 servings), with a

trace of fat.

Chocolate is 158 cal. with 1 gram.


anglefood-pudding-cake

Date:    Fri, 01 Apr 94 11:12:04 EST

From:    thorp@pobox.upenn.edu

Anglefood pudding cake

Bake one anglefood cake in a ring pan.

Allow to cool.

Cut off 1" from the top so the ring stays intact. (now you have a little

ring and a big ring =-) ) Save the top and put it aside.

Cut 1" from the sides of the cake, being sure not to poke through the

bottom. (You want to go about 1" from the bottom). So now you have 2 cuts

in the cake, one being around the outside, and one around the center hole.

Now scoop out all the cake in the middle and place in a bowl. Now you

should have a "shell" of a cake.

Ok, now in a COLD metal or glass mixing bowl, mix up 1 package of chocolate

pudding (skim milk is a given). I use the sugarfree because I try to make

this as low-cal as possible. After the pudding is made, mix in 1 cup of

whipped cream (when I'm lazy I use the "lite" stuff, and when I have time,

and the cake is going to be eaten quickly, I use the faux). Now add the

pieces of angelfood cake that came from the center. I have done this in

both large pieces, and with really small pieces. My ex boyfriend likes the

small pieces, my girlfriend likes the big pieces. (I think I agree with

him, but whichever.)

Place the "filling" in the "shell." If you don't come all the way to the

top of your "groove" you can fill the rest with whipped cream. Replace the

top. Cover the outsides (at least the top, anyway so you can't see your

"seam") with whipped cream.

If you use the "lite" stuff, this is better chilled.

I have NEVER had any left over, even at a dinner of 6 (ok, maybe one piece,

which my girlfriend ate for lunch the next day) so the faux stuff usually

isn't a problem because it won't have time to seperate. =-)

If you do the faux stuff, you are REALLY REALLY lowfat (negligable fat --

just whatever is in the pudding mix. I don't remember the exact numbers).

Even with the lite stuff, the %CFF is pretty low.

Just so I credit the appropriate parties, this recipe came of the box of

Betty Crocker Angelfood cake. =-)


apple-cake

Date:    Mon, 24 Oct 94 12:22:46 EDT

From:    skill@qucis.queensu.ca (David Skillicorn)

Apple Cake

Ingredients:

hot fruit (apples, cherries)

Pour into a casserole dish.

2 T sugar

2 egg whites

4 T boiling water

1 cup flour

1/2 tsp salt

1 1/2 tsp baking powder

Add ingredients in order, mixing as you go. Pour over fruit and bake at 350

for about 30 minutes.


apple-coffee-cake

Date:    Sat, 01 Apr 95 23:37:19 PST

From:    manicd@SIRIUS.COM

Apple Cinnamon Coffee Cake (12 to 14 servings)

For the Apple Filling and Topping:

2 T cinnamon

5 T sugar

5 to 6 cups sliced apples (Granny Smiths are recommended)

For the cake:

2 c sugar

1 c applesauce

4 t vanilla

1/2 c orange juice

pinch salt

4 egg equivalents, lightly beaten

3 c unbleached all-purpose flour

1 T baking powder

1 t nutmeg

Preheat oven to 350 degrees.  Grease a 12-cup tube or bundt pan with Pam.

Combine cinnamon and sugar and set aside 1 tablespoon.  Toss prepared

apples with remainder and set aside.

For the cake, whisk together sugar, applesauce, vanilla, oj, salt, and

eggs.  Combine flour, baking powder, and nutmeg and fold into sugar mixture.

Spoon a little more than one-third of the batter into prepared pan.  Cover

with half of apple mixture, then spoon in remaining batter and apple

slices.  Sprinkle top lightly with the reserved cinnamon-sugar.

Bake in preheated oven for 1 hour or until done.  Loosen sides with a

butter knife, then invert cake onto a plate for serving.


apple-slice-cake

Date:    Mon, 24 Oct 94 12:22:46 EDT

From:    skill@qucis.queensu.ca (David Skillicorn)

Apple Slice Cake

1/8 cup frozen apple juice concentrate

1/2 cup sugar

1 egg white

1 cup flour

1 tsp baking powder

1 tsp cinnamon

1 tsp ginger

1/4 tsp salt

Cream apple juice concentrate, sugar and egg. Add dry ingredients, mix,

and put into a 9" round non-stick baking dish. (If the mixture is not

smooth like cake batter, add up to 1/8 cup water.)

Bake 15-20 minutes at 350.

When baked and almost cool, slice in half and fill with softened apple

chunks (microwave apple pieces until there is some sauce and then use).

Mix 1/2 cup icing sugar with enough milk to make icing. Add 3 drops of

red food colouring. Ice the cake.

Recipe can be doubled.


apple-spice-cake

Date:    Thu, 22 Jul 93 16:52:47 PDT

From:    Jane Colman <jane@cse.lbl.gov>

APPLESAUCE SPICE CAKE OR GINGERBREAD

1/2 cup molasses

1 cup applesauce

1 tsp. cinnamon

1/2 tsp. cloves

1 tsp. baking powder

1/2 tsp. baking soda

1 3/4 cup flour (I use whole wheat pastry flour)

2 tsp. ginger (optional)

Combine the molasses and applesauce in a large bowl.  Combine remaining

ingredients and stir into the liquid.  (If the batter seems very dry,

add a little more applesauce or a little water.)  Bake in a nonstick

or pan-sprayed 8*8-inch baking pan, in a 350 degree oven, for 30-45

minutes or until it tests done.

The optional ginger makes an acceptable gingerbread.  I have also had

success leaving out the ginger and adding 3 or 4 tablespoons of cocoa

(I guess you could use carob) to make a tasty but not very sweet or

rich chocolate cake.  If you use cocoa you might need to add extra

sweetening, but that depends on your taste.


applesauce-cake

Date:    Sun, 17 Jul 94 16:50:05 EDT

From:    MaryTCJr@aol.com

I'm finally posting a recipe.  This is our family's favorite cake -- we found

the recipe on a box of raisins, I think, in the 1950's.  It used to call for

1/2 cup of oil, but by increasing the applesauce it no longer needs it.

 Also, I'm posting the measurement of white flour the original recipe

included.  I have experimented with different ratios of whole wheat to white

flour -- depending on your tastes, you can do the same.  Another variation I

might try in the future is to use a little molasses and cut down on the

sugar.  It's very versatile, easy, and fool-proof.

Applesauce cake

2 cups flour

1 cup sugar

1 tablespoon cornstarch

2 teaspoons baking soda

1/2 teaspoon salt

3 tablespoons powdered unsweetened chocolate (use less if

         you wish or leave it out entirely for more of a spice cake)

1/2 teaspoon cinnamon

1/2 teaspoon ginger

1/2 teaspoon cloves

1/2 teaspoon mace

20 ounces unsweetened applesauce

1/2 cup raisins

Mix dry ingredients together, then add the applesauce and stir.  Bake at 325

degrees for 45-60 minutes, depending on the size of pan you use.  (More for

smaller, deeper pans, less for 9 x 13 pans.)  It's done when a toothpick can

be inserted and pulled out clean.

The cake is so rich I don't put frosting on it; my mother used to sprinkle

powdered sugar on top to give it a nice look.


apricot-mango-cake

Date:    Fri, 31 Mar 95 11:54:31 CST

From:    cgibas@cysteine.ncsa.uiuc.edu (Cynthia Gibas)

apricot-mango cake

This is an adaptation of the chocolate couscous cake recipe in Friendly Foods.

It's designed to take advantage of the lovely dried mangos at our co-op, and

so it's kind of expensive, but very tasty.  It would be fine with just apricots

too, of course.

You need a springform pan.

Couscous crust:

1 1/4 c. couscous

1 1/2 c. turbinado sugar

2 1/2 c. water (use water from rehydrating mangos, see below)

Simmer all of this together until it becomes the consistency of thick oatmeal,

then add 1/2 t. vanilla extract.  Let cool and spread in the springform pan.

Let set while you make the rest of the stuff.

simmer in about 3 c. water

1/3 lb. dried mangoes

1/4 c. unsulfured dried apricots

press all of the water out of the softened dried fruit.  Reserve about 1/3 of

the fruit for topping.  Puree in a food processor 2 10oz. bricks Mori-Nu low

fat extra firm tofu and the rest of the fruit.  Drop in spoonfuls onto the

'crust', and spread very gently to form a smooth layer.

Puree the reserved fruit and about 1/4 c. all-fruit apricot preserves,

adding enough liquid (mango water) to make a thick glaze.  Spread on

top of the tofu layer.  Let set for at least two hours and slice

carefully.


banana-date-cake

Date:    Mon, 10 Jan 94 14:00:09 EST

From:    traceya@aol.com

from "Health Valley "

Fat-Free Banana-Date Cake

2 1/3 cups whole wheat pastry flour

3/4 to 1 1/2 tsp. baking soda

1/2 tsp. cream of tartar

3/4 tsp. cinnamon

dash nutmeg

1 1/2 cups honey

1/3 cup maple syrup

1 tsp. vanilla

1 1/2 cups pureed banana(3 bananas)

1 cup boiling water

1 cup chopped dates

4 egg whites

Directions:

Preheat oven to 350F. Sift together flour, 3/4 tsp. baking soda and spices

into large mixing bowl. In a medium bowl, mix honey, maple syrup, vanilla and

pureed banana. Stir into flour mixture just until blended. In blender,

process on high speed boiling water, dates and remaining baking soda until

dates are pureed. Stir into flour mixture.

Beat eggs until foamy and gently fold into batter. DO NOT OVERMIX. Spoon

batter into 2 non-stick 9x1 1/2" round baking pans.

Bake at 360F. for 30 to 35 minutes or until cake tests done in center.

Serves 16

Nutrition Info per serving:

Calories...228

Fat............0.5

Cholesterol...0

Sodium...131mlgms.

Calories from fat...2%

Enjoy.


banana-pudding-cake

Date:    Mon, 27 Feb 95 19:36:31

From:    ryersonra@compctr.ccs.csus.edu

                       Banana Pudding Cake

                           Serves   8

Preparation   :15    Cook   :38    Stand   :15    Total   1:08

                A surprisingly cake like dessert.

3/4    cup whole wheat pastry flour

3/4    cup unbleached flour, white

1      teaspoon baking soda

1      teaspoon baking powder

1/8    teaspoon salt

1/2    cup raisins

2      each large ripe bananas, cut into 1/2 inch slices

1/2    cup apple juice

1/2    cup maple syrup

2      teaspoons vanilla extract

With Pam, spritz and flour a 1 qt (6 cup) bundt pan. Mix dry

ingredients in a bowl, and slowly add bananas, ensuring that they

are coated with flour on both sides. Combine liquids, and add to

flour, mixing evenly. Pour into bundt pan, and cover tightly with

foil.

Using trivit in pressure cooker, bring 3 cups of water to a boil.

Lower bundt pan into cooker, cover, lock, and immediately bring

to high pressure. Cook for 35 minutes. At end, quick release

pressure, remove bundt pan, and place on wire rack to cool.

Unmold and serve.

Nutrition (per serving):  204 calories

   Saturated fat      0 g

   Total Fat          1 g   (2% of calories)

   Protein            3 g   (7% of calories)

   Carbohydrates     47 g   (91% of calories)

   Cholesterol        0 mg    Sodium        188 mg

   Fiber              1 g     Iron            1 mg

   Vitamin A         24 IU    Vitamin C       9 mg

   Alcohol            0 g

Source: Great Vegetarian Cooking Under Pressure

Page(s): 256-257

           Date Published: 1994

ISBN 0-688-12326-0


blueberry-couscous-cake

Date:    Fri, 21 May 93 15:39:56 EDT

From:    jdg@ulysses.att.com

Blueberry-Couscous Cake

6 cups apple juice

1 T vanilla

3 cups couscous

1 pint blueberries

- Pick over bb's, wash and set on

  paper towels to dry

- Combine apple juice, vanilla, and

  couscous in a large saucepan and

  bring to a boil.

- Cook, stirring constantly until

  thickened & all juice absorbed.

  Remove from heat.

- Gently fold the bb's into hot mix.

- Rinse but don't dry a 9x14 (inch) cake

  pan & pour the mix into it.

- Chill until set, about 2 hours.

- Cut into squares, and devour WITHOUT

  GUILT.

Variations:

Use strawberries in place of blueberries,

top with unsweetened fruit jam thinned with

a little water, arrange fruit slices on top

for decoration.

Source:

Vegetarian Gourmet, Summer 1992


blueberry-oatmeal-cake

Date:    Tue, 12 Jul 94 11:16:05 PDT

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                          Blueberry Oatmeal Cake

Recipe By     : The Mormon Diet Cookbook

Serving Size  : 8    Preparation Time :1:10

Categories    : Cakes                            Desserts

                Fruit                            Vegetarian

                Fatfree

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1      C             Blueberries

     1/4  C             Sugar -- +2 T

     1/3  C             Corn Syrup

   2                    Egg Whites -- or sub. reconstitute

     3/4  C             Flour, All-Purpose

   2      Tbsp          Cornstarch

   1      Tsp           Baking Soda

     1/3  C             Oatmeal -- uncooked

     1/2  tsp           Lemon Rind -- grated

     1/4  tsp           Nutmeg

     1/8  tsp           Cardamom

     1/2  C             Nonfat Mayonnaise

Spray bottom and sides of 9" layer cake pan.  Line bottom with wax paper.

In sm. bowl, combine blueberries and 2 T of sugar.  Spoon into pan.

In lg. bowl, mix corn syrup and remaining sugar.  Add egg whites or egg

replacer; beat until light and fluffy.

Combine dry ingredients and lemon rind.  Stir into egg mixture,

alternating with mayonnaise.

Carefully spoon over berries in pan.

Bake in a 350 deg. F. oven for 30 - 45 min or until top springs back when

touched.

Remove from oven; let stand 5 min.  Loosen sides with metal spatula.

Invert on cooling rack and remove wax paper.

Typed for you by Reggie Dwork  reggie@netcom.com

                   - - - - - - - - - - - - - - - - - -

NOTES : PREP TIME: 25 min

       BAKING TIME: 45 min

       Cal.  148.1

       Fat  0.4 g

       Carbs  35.3 g

       Protein  2.7 g

       Sodium  348 mg

       Dietary Fiber  0.9 g

       CFF  2.5%


carrot-cake

Date:    Thu, 09 Dec 93 07:53:58 +0200

From:    VSANNICE@WEIZMANN.weizmann.ac.il

                              CARROT CAKE

1 c apple sauce                        3 c flour (you can use part whole wheat)

1 1/2 c sugar                          2 t baking powder

substitute for 3 eggs                  1 1/2 t baking soda

2 t vanilla                            1/2 t salt

2 c shredded carrots                   2 t cinnamon

1 c crushed pineapple, undrained       wheat germ (for pan)

Mix dry ingredients together.  Add wet ingredients and mix till blended.  Do

not overmix.  Lightly spray a 9"x13" pan or a 10" tube pan with vegetable

spray (i.e. Pam).  Sprinkle with wheat germ.  Spoon in cake batter.  Bake

about an hour in a preheated 350 degree oven.  A tube pan may take longer

than a rectangular one.  Make sure you test for doneness.

As I mentioned in an earlier post, this cake is a bit heavy, but tastes

great!  It also freezes very well.


carrot-cake-2

Date:    21 Sep 94 08:07:18 EST

From:    RBERNDT <RBERNDT@UMAB.UMD.EDU>

Carrot Cake

4 C grated carrots

2 C sugar

1 cab (8 oz.) crushed pineapple

1 C Solo, Simon Fischer or Baker brand prune plum lekvar filling

4 large egg whites (I use Balas dry egg whites)

2 t vanilla

2 C flour (I use part whole wheat)

2 t baking soda

2 t cinnamon

1/2 t salt

Prehat oven to 375. Coat a 9 X 13 pan with vegetable spray. Combine carrots,

sugar, pineapple, lekvar, egg whites and vanilla; blend thoroughly. Add

remaining ingredients; mix completely. Spread batter in pan; bake about 45

miutes until toothpick...etc. makes 12 servings.


carrot-cake-3

Date:    Wed, 09 Nov 94 13:26:39 +0200

From:    Jody Bar-On <jodyb@techunix.technion.ac.il>

Carrot Cake

Your favorit replacer for 4 (four!) eggs

2 cups sugar

1 1/2 cups babyfood applesauce (Or 1 cup applesauce and 1/2 c. fat-free yogurt)

2 cups flour

2 tsp. baking soda

1 tsp. salt (optional)

1 T. cinnamon

3 jars baby food carrots (the small jars)

Frosting

About 12 ounces strained fat-free yogurt (strain 24 hours to get a

nice cream cheese consistancy)

Enough honey to get the right texture

A little vanilla

(sorry the amounts are vague - I've never measured, I just

put it all in a mixing bowl and play with it until it looks,

feels, and tastes right.  It shouldn't be too runny or it will

be hard to frost the cake.  Mix the frosting with an electric

mixer)

For the cake:

Mix everything together and pour into a jelly-roll pan or

other large baking pan (10 by 12 inch I think)

Bake at 350 for about 35 minutes.  Frost when completely cool.

Everyone loves this cake.  I think I'll go and make some

right now!  It's making me hungry just thinking about it!


carrot-cake-4

Date:    Sun, 11 Dec 94 07:38:55 EST

From:    TXFT40A@prodigy.com  (MRS SUSAN K SMITH)

---------- Recipe via Meal-Master (tm) v8.01

      Title: Carrot Cake

 Categories: Prod. svc, Oct., Ornish

      Yield: 10 servings

      1 t  Ground cinnamon

      1 t  Ground allspice

    1/2 t  Freshly grated nutmeg

    1/4 t  Ground cloves

  1 1/2 c  Whole wheat pastry flour

    1/3 c  Wheat bran

  1 1/2 t  Baking powder

      1 t  Baking soda

      1 c  Grated carrots

      1 c  Raisins or other dried

           Fruit

    3/4 c  Honey

  1 1/2 c  Water

  Preheat the oven to 350 degrees F.  Combine all the

  dry ingredients and mix well. In a separate bowl

  combine the liquid ingredients. Fold the dry

  ingredients into the wet ones and mix well.  Do not

  overbeat or mix. Pour into a non-stick 9x5x3 inch loaf

  pan.  Bake for 1 hour and 15 minutes, or until a

  toothpick comes out clean.

  This recipe appeared in Dr. Dean Ornish's Program for

  Reversing Heart Disease.

  Serving size = 1 slice 191 calories 0.6 grams total

  fat trace saturated fat 0 milligrams cholesterol

  Posted by G.HOWARD12 [GEORGE], Oct. 20, 1994 to the

  Prodigy Service. Formatted by Sue Smith, S.Smith34,

  TXFT40A@Prodigy.com using MMCONV.


carrot-cake-5

Date:    Mon, 13 Feb 95 22:02:22

From:    "Natalie Frankel" <Natalie.Frankel@mixcom.com>

Here is one from "Baking Without Fat" (the very cookbook that Kelly Roddy, I

think it was, was giving away one day!  Too bad I was at work and missed the

lottery!)

CARROT RAISIN CAKE

2 1/2 C +2TB whole wheat pastry flour

1 1/2 tsp baking soda

1 1/2 tsp cream of tartar

1 1/2 tsp cinnamon

1/4 tsp ground nutmeg

1 1/2 C honey (I think this could be cut in half)

1/3 C frozen pineapple juice concentrate, defrosted

2 tsp vanilla

2 egg whites, unbeaten (or egg replacer to equal)

1 1/2 C grated, peeled carrots

2  4 oz. jars carrot baby food puree

1 C raisins

2 egg whites, lightly beaten (or egg replacer to equal)

Preheat oven to 325 degrees.  In large mixing bowl, combine flour, baking

soda, cream of tartar, cinnamon and nutmeg.  Set aside.

In medium bowl, mix honey, juice concentrate, vanilla, unbeaten egg white

mixture and carrots.  Stir into flour mixture and mix until just blended.

Stir in raisins.  Gently stir in lightly beaten egg white mixture.  Do not

overmix!

Spoon batter into two 9" round nonstick baking pans.  Bake at 325 degrees

for 40-45 mins or until toothpick comes out clean.  Cool on wire racks for

20-30 mins and remove from pans.

This is a delicious cake!  Can be sprinkled with powdered sugar or frosted

with melted fruit preserves if you don't have a lowfat frosting recipe.


carrot-cake-6

Date:    Thu, 03 Aug 1995 20:23:05 PDT

From:    dktrart@azstarnet.com (Dr. Art Lipski)

       Dr. Art's Low-Fat Carrot Cake

Ingredients:

2     cups     flour

1     cup       sugar

2     tsp.       cinnamon

2     tsp.       baking soda

1     tsp.       salt

4     "eggs"  Egg substitute (e.g. Egg Beaters--Fat Free)

1.5  cups     applesauce

3     cups     grated carrots (unpeeled)

3/4  cup       raisins

1/4  cup       chopped walnuts (1.25 oz)

1 1/4 second spray of cooking oil (e.g., Pam)

Instructions:

Spray inside of Bundt pan with PAM.  Mix all other ingredients well in

mixer.  Bake at 350 degrees for 1 hour.  Let cool 30 minutes before removing

from pan.

Serves 16  (1.4 g fat; 160 calories per serving)

% Calories from Fat = 8%


cheesecake

Date:    Fri, 04 Jun 93 13:11:19 CDT

From:    Lu Bozinovich <U33754@UICVM.UIC.EDU>

Subject: "Cheesecake" Recipe, Non-vegan

This is my own no cheese chessecake recipe, it follows the Ornish

guidelines to my best knowledge (except for oiling the pan).

Lu's no cheese Cheesecake

-------------------------

4 egg whites (large eggs)

1/4 cup white sugar

14 oz nonfat yogurt (if you use Dannon, it is the 16 oz less about 3 tbs)

3/8 tsp baking soda (NOT baking powder)

1/4 cup unbleached flour

2 1/2 tbs frozen limeaid

(I've never tried fresh lime, but I would quess same quantity and

since the limeaid has sugar in it, you will have to add sugar, I

guess 1/2 tbs)  I cannot guarantee results on modifications since

most modifications that I've tried (ie, more limeaid, no bkg soda)

did not come out satisfactorily.  I have been experimenting on

reducing the sugar, and plan to try natural fruit juices instead.

Optional Crust

2 tbs unbleached flour

1 tbs white sugar

1 tbs berry juice or water

In a medium size bowl:

Whip egg whites until stiff but not dry.  Add 1/4 cup sugar as you

are whipping them.  Set aside.

In a separate bowl (large size bowl):

Strain yougurt if necessary, so that you do not include the watery

liquid part.  But don't take more than a few minutes to strain.

(I just pour off the liquid part by tipping the container

or spooning the solid part out.  If you use a better brand like

Alta Dena, you may not even have to do this.)

Add 3/8 tsp baking soda, and stir.  Add 1/4 cup unbleached white flour

and stir.  Add the limeaid.  This may also be blended together with

the whipping blades.  Stir well.

Stir a little bit of the egg whites into the yogurt mixture, until

well stirred in.  Then fold the remaining egg white mixture into the

yogurt mixture, blending well but not stirring roughly so as not to

decrease the fluff in the mixture.  Do not worry too much about this,

since the baking soda will help the mixture rise.

Prepare cheesecake (springform) pan with 1 tsp oil by rubbing the oil

in with your fingers along the bottom, bottom edges and sides.

Pour mixture into pan.

If optional crust is desired, this goes on top:

Mix the sugar, flour, and juice until well blended and moist enough to

be pourable with help of a spoon.  Spoon this mixture around the outer

edges of the cheesecake mixture, so that it forms a 1/2 inch band

about 1/4 inch away from the side of the pan.  This does not have to

be perfect, but the thinner you spread this mixture, the finer the

"crust".  And the baking process will form a sort of a crust anyway,

but the crispness will differ.  Gaps in this "band" are okay.

Prepare oven to 400 degrees Fahrenheit.  Bake approx 25 minutes.

My oven may not be accurate, so you may have to check it after

15 minutes to see if it is browning.  If you shake it and it

jiggles, it's probably done.  If the crust is a nice brown,

take it out anyway, because this cake is prone to burning on

the top.  If it is too liquidy, but brown, then you may have to

turn your oven down a bit (but I wouldn't risk burning the crust

because thats half of it's goodness).

Serve within minutes of removing from oven, since then it will

be at its tallest.  If you refridgerate it overnight, it will

be flatter but very tasty, and IMO, that is when it tastes the

most like a nice delicate cheesecake.  (Serves about 6 slices).


cheesecake-2

Date: 	Mon, 11 Sep 1995 08:59:12 -0700

From: "Berger, Jennifer N." <Berger@COURIER4.AERO.ORG>

I've made ff cheesecake for a while now. The recipe can be found right on

the package of Philly Fat Free Cream Cheese.

2 bars of ff cream cheese

1/2 cup of sugar

1 tsp. of vanilla

2 egg whites or egg sub

graham crackers for crust

Soften cream cheese and add rest of ingredients. Blend until smooth and pour

into crust. Could add lemon juice and zest to make a lemony cheesecake. Bake

for 30 minutes at 350 degrees.

For my brother who is a bodybuilder -- I make the above cheesecake, but add

3 scoops of protein powder. It becomes a high protein ff treat. Tastes a

little strange, but good enough to eat.

I use the store bought graham cracker crust and when I eat my piece I simply

discard the crust. The rest of the family eats the crust. The crust has 5

grams of fat per serving. You could crush graham crackers and make your own

crust using ff butter spread or something.


cheesecake-3

Date: Tue, 12 Sep 1995 19:35:55 -0400

From: ELWHITNEY@aol.com

 Here's my favorite.

FAT-FREE CHEESECAKE

1 cup sugar

8 oz. non-fat cottage cheese

4 Tbs non-fat butter substitute (like Promise or Fleishmans)

8 oz. non-fat cream cheese

3 eggs (use non-fat egg beaters or 4 egg whites)

1 Tbs lemon juice

1/2 Tbs vanilla

2 Tbs cornstarch

2 Tbs flour

1/2 pt. non-fat sour cream

Cream sugar and cottage cheese together with an electric mixer, blender or

foodprocessor to try to get it as smooth as possible.  When smooth, add rest

of ingredients.  Beat 15 min. with electric beater on high.  (I usually get

too impatient and "cheat" on the 15 min).  Put into a round pie plate or

spring form pan -- you might have a little left over ( I then use a small

corning bowl and make a tiny "test" cake for me to eat before the "guests"!!)

 Bake at 300 for 60 - 70 min until it is solid and slightly browned.  Shut

off oven and let sit for 3 hrs.  I usually garnish with fresh berries, or a

combination of chocolate(see note below) and berries.

Options:

Grahmn cracker crust --  8 grahmn crackers crushed, add apple juice

concentrate and a little water to make it sticky.  Press into the bottom and

side of baking dish.  Pour cheese cake mixture on top.  Or if you want a

chocolate grahmn cracker crust also add cocoa and powdered sugar to the crust

mixture.  OR spray bottom of pan w/cooking spray and sprinkle on a layer of

granola and pack down.  Sorry I don't know the amts.  I just do it by "feel".

For a chocolate sause topping:  Mix cocoa, powdered sugar, butter substitute,

apple juice concentrate and water to make a thick paste.  Heat in a double

boiler.  Put into a plastic baggie.  Snip corner with scissors and swirl

around top of uncooked cheese cake in a spiral pattern.  With a toothpick or

knife make lines through the sause to make a nice design (like the spokes of

a wheel -- boy this is hard to explain!!)  OR the lazy way is to use some

non-fat chocolate ice cream sause (like Hershey's) and just squeeze it on

right from the bottle!!


chocolate-marvel-cake

Date:    Thu, 30 Sep 93 14:08:49 PDT

From:    Michelle Dick <artemis>

Here's a good-looking recipe that Arlene Osborne posted on

alt.food.fat-free.

                       GRANNY'S CHOCOLATE MARVEL CAKE

                         by Bonnie Feise, Avalon, NJ

               Modern Maturity magazine's Grand Prize Winner 1993

(Judges were Craig Claiborne, Lynn Fischer, Jonell Nash, Brad Nelson

and Maggie Waldron)

A long history of family get-togethers where food, especially

chocolate desserts, was the big attraction inspired Bonnie Feise's

winning recipe.  Sweet, moist and seemingly rich, Granny's Chocolate

Marvel Cake is virtually fat-free.  This clever recipe is a good road

map to low-fat baking.  part of its moisture comes from pureed prines

-- which like applesauce, apricot and other fruit purees, can

successfully substitute for oil, margarine or butter in some recipes.

Its deep color comes from cocoa powder and coffee instead of fat-rich

chocolate.  Cholesterol-free egg whites go into its cloudlike

frosting.  Feise has created a dessert we can all enjoy when we long

for a real old-fashioned treat.

Makes 12 double-layer or 24 single-layer servings.

2 cups all-purpose flour

1 cup unsweetened cocoa powder

2 cups granulated sugar

2 tsps baking soda

1 tsp baking powder

1/4 tsp salt

1 cup nonfat milk

4 2-1/2 ounce jars baby-food pureed prunes

2 tsp vanilla

2 tsps egg whites OR liquid egg substitute to equal 2 whole eggs

1 cup cappuccino (from mix) OR 2 tsps instant coffee in

     1 cup boiling water OR 1 cup strong coffee

Nonstick cooking spray

4 cups party Frosting

Into large mixing bowl sift together flour, cocoa, sugar, baking soda,

baking powder and salt.  In medium bowl stir together milk, prunes,

vanilla, egg whites or egg substitute and cappuccino or coffee.  Pour

moist ingredients into dry, blending well.  Spray two 9-inch round

baking pans with nonstick spray.  Divide batter equally between pans.

Bake in preheated 350 degree F oven 30-35 minutes or until center

tests done with wooden pick.  Let cakes cool in pans 10 minutes.

Invert onto wire rack; cool.  Frost with Party Frosting.

                        PARTY FROSTING

1 1/2 cups light brown sugar, packed

3 egg whites

1/4 cup cappuccino OR 1 Tbsp instant coffee in 1/4 cup boiling water OR

     1/4 cup strong coffee

1 tsp cream of tartar

1 tsp vanilla extract

In bottom of large double boiler bring water to boil then reduce to

simmer.  In top combine brown sugar, egg whites, cappuccino or coffee

and cream of tartar.  Beat with mixer 5-7 minutes or until stiff peaks

form.  Remove from heat.  Add vanilla and beat additional 3 minutes.

Note: This cake tastes rich enough to be served without frosting.

Simply dust top with powdered sugar.

Nutrients per two-layer serving, frosted:

calories 512, protein 7g, carbohydrates 83g, total fat 1g, dietary

fiber 1g, cholesterol 0, sodium 291mg.


chocolate-pudding-cake

Date:    Fri, 22 Apr 94 10:31:36 +0200

From:    Annice Grinberg <VSANNICE@WEIZMANN.weizmann.ac.il>

                         CHOCOLATE PUDDING CAKE

1 c flour                          2 T apple sauce

2/3 c sugar                        1 t vanilla

2 T cocoa                          2/3 c brown sugar

2 t baking powder                  1/4 c cocoa

1/8 t salt                         1 3/4 c hot water

1/2 c water

Mix the first eight ingredients together.  Pour into a sprayed 8" square

baking pan.  Mix the brown sugar and 1/4 c cocoa.  Sprinkle over the

batter.  Pour the hot water over the entire top surface.  Bake at 350 for

about 45 minutes.

The topping sinks through the cake to form a pudding layer at the bottom.

This cake tastes so rich it's hard to believe there's no fat or eggs in it.

We prefer it chilled, but it can be served ar room temperature, or even

warm, if you can't wait.  It will keep for several days (but not in my

house!), but DO NOT FREEZE. If you do, the pudding will turn very watery.


chocolate-pudding-cake-2

Date:    Wed, 01 Feb 95 09:04:38 PST

From:    "Rob Ryerson" <RYERSONRA@compctr.ccs.csus.edu>

Chocolate Pudding Cake - Recipe & Nutritional Info

I'm posting this version of the much renowned Chocolate Pudding Cake.

This recipe is only slightly different from the original, using soy

milk for water, and slightly more cocoa powder. I really just wanted

to show the nutritional info for those who don't have easy

calculations available, but thought I was important to show the exact recipe

that related to those breakdowns.

Exported from Micro Cookbook V4c

... cut here ....

                    Fudge Brownie Sundae Cake

                        Chocolate Island

                           Serves   6

Preparation   :15    Cook   :40    Stand   :20    Total   1:15

 Taken from a bottle of Motts Applesauce, slightly modified by

                               Rob

1      cup flour	1/2    cup unsweetened cocoa

2      teaspoons baking powder	1/2    teaspoon salt

1/2    cup soy milk	1/4    cup unsweetened applesauce

1      teaspoon vanilla extract	3/4    cup brown sugar

1 3/4  cups hot water

 Preheat oven to 350 F. Spritz 8x8 pan with cooking spray.

Combine flour, baking powder, salt, & 1/4 cup cocoa. Blend in

apple sauce, vanilla, and milk. Spoon batter into pan. Combine

brown sugar, 1/4 cup cocoa, and hot water. Stir to blend. Pour

over batter in pan. Bake for 40 minutes. Remove and cool in pan.

You may cover with your favorite topping, or plain, but spoon

chocolate sauce that has formed on the bottom, over the top of

the brownie

Nutrition (per serving):  174 calories

   Saturated fat      1 g

   Total Fat          2 g   (8% of calories)

   Protein            4 g   (9% of calories)

   Carbohydrates     36 g   (83% of calories)

   Cholesterol        0 mg    Sodium        372 mg

   Fiber              1 g     Iron            2 mg

   Vitamin A         11 IU    Vitamin C       0 mg

   Alcohol            0 g

Source: Motts Applesauce Label


cocoa-applesauce-cake

Date:    Mon, 20 Dec 93 14:09:16 +0200

From:    Annice Grinberg <VSANNICE@WEIZMANN.weizmann.ac.il>

I have been meaning to post this recipe for a while.  It is definitely the

most successful of my fatfree cake experimentations.

                        COCOA_APPLESAUCE CAKE

2 cups thick applesauce                        TOPPING:

3/4 cup sugar                                  2 tbsp sugar

1/2 cup brown sugar                            1 tsp cinnamon

4 egg whites (or substitute for 2 eggs)

3 tbsp cocoa

2 cups flour

1 tsp baking soda

1 tsp baking powder

1/4 tsp salt

1 tsp cinnamon

Mix dry ingredients together.  Add wet ingredients.  Mix lightly.  Put into

a lined or sprayed 9"x13" pan.  Sprinkle with topping.  Bake about 40

minutes at 350, till a toothpick inserted at the center comes out dry.

Freezes well.


cocoa-fudge-cake

Date:    Thu, 10 Mar 94 11:38:41

From:    KGRAAP.DPSNET%SISNET@SISNET.CLACKESD.K12.OR.US

          COCOA FUDGE CAKE

          1 2/3 CUP ALL PURPOSE FLOUR OR 2 CUPS CAKE FLOUR

          1 1/2 CUPS SUGAR

          2/3 CUPS COCOA POWDER

          1/2 CUP APPLESAUCE

          1 1/2 CUP PLAIN YOGURT OR BUTTERMILK

          1 1/2 TSP. BAKING SODA

          1 TSP. SALT

          1 TSP. VANILLA

          2 EGGS SUBSTITUTE EQUIVALENT

          Heat oven to 350 degrees.  Grease and flour rectangular pan,

          13 X 9 X 2.  Beat all ingredients on low speed, scraping

          bowl constantly, 30 seconds.  Beat on high speed, scraping

          occasionally, 3 minutes.  Pour into pan.  Bake 35-40

          minutes, until wooden pick comes out clean in center.  Great

          without frosting, but you can frost if you prefer.


cocoa-sigh-cake

Date:    Wed, 21 Jul 93 14:52:09 PDT

From:    Jane Colman <jane@cse.lbl.gov>

COCOA SIGH CAKE   (so called because it puffs up and then sinks)

Slightly adapted and taken without permission from Sunset Magazine

CAKE

1 cup pastry flour                   1 1/4 cups sugar

3/4 cup unsweetened cocoa            1 cup nonfat milk

1 1/2 teaspoons baking powder         2 teaspoons vanilla

1 1/2 teaspoons baking soda           6 large egg whites

  In a small bowl, mix flour, cocoa, baking powder, and baking soda.

In a large bowl, beat 3/4 cup sugar, milk, and vanilla until well

blended.  Stir in flour mixture and beat until evenly moistened.

  In another large bowl, using clean, dry beaters, whip egg whites on

high speed until frothy; gradually beat in remaining 1/2 cup sugar (1

tablespoon at a time) until stiff, moist peaks form.  Immediately add

to cocoa mixture, gently folding in until evenly blended.

  Pour batter into a lightly oiled and floured 9-inch removable-rim

pan (at least 3 inches deep).  Gently zigzag a spatula through batter;

smooth top.

  Bake in a 350 degree oven until a toothpick inserted in center of

cake come out clean, about 45 minutes.  Cool on  a rack.  As cake

cools, it will settle and sink slightly in the center.

FROSTING

2/3 cup unsweetened cocoa           1 cup nonfat milk

1/2 cup sugar                       1 teaspoon vanilla

1/3 cup cornstarch

  In a 1- to 2-quart pan, stir together cocoa, sugar, and cornstarch.

Add milk and whisk until well blended, with no lumps remaining.

  Cook over medium heat, stirring constantly and scraping pan bottom

and sides with a whisk, until glossy and thick, about 7 minutes.

  Remove pan from heat, add vanilla, and beat to remove all lumps.

Cool completely, stirring occasionally.  If made ahead, cover and

chill up until next day.

FILLING AND ASSEMBLY

6 to 8 ounces raspberry, apricot, or other jam (optional)

  If desired, slice cake in half to make two layers (this is best done

when cake is cold) and fill with jam.  If frosting has been chilled,

bring it to room temperature before spreading evenly on top and sides

of cake.  Cake can be kept, covered, in the refrigerator for one day.

Serves 12 to 16.


date-banana-cake

Date:    Tue, 27 Jul 93 14:18:16 BST

From:    Michael Traub <traub@btcs.bt.co.uk>

Low fat Date and Banana Cake

----------------------------

This  recipe  is  my modification of the one found in "The Vegan Cookbook",

by  Gordon  Baskerville  and  Alan  Wakeman,  published  by Faber and Faber

1986.

2/3 lb	Wholemeal Flour

2 tbsp	Baking Powder

6	Dates, pitted

2 tbsp	Date Syrup

1 tbsp	Barley Malt Extract

3	Bananas

3 tsp	Vanilla Essence

1/8 pt	Soy Milk

1/8 pt  Water

1/4 lb	Apple Sauce

1 doz	Whole Almonds to Garnish

Mix  the  flour and baking powder together. Cut the dates up with a pair of

scissors  and  add  to  the  flour.  Put  the bananas, the date syrup, malt

extract,  apple  sauce,  vanilla  essence, water and soya milk in a blender

and  blend  for  about twenty seconds. You don't really want the bananas to

be  totally  pulverised,  a  few little chunks are nice. Mix the liquid and

dry  ingredients  together.  Place  in  a 6 inch baking tin, which has been

previously  coated  with  non-fat  spray  and dusted with flour. Optionally

place  a  few  almonds  on top of the cake for decoration. Spray the top of

the  cake  with  a  little soya milk or oil (optional, though the cake gets

quite  crusty  without  it).  Bake in an oven at about 170 deg C/ 340 deg F

for approximately an hour or until a knife comes out clean.

This  makes  quite  a  substantial cake. To make a lighter cake use a flour

with  less  bran  in  it  and  use  concentrated apple juice as a sweetener

instead of barley malt extract.


fruit-cake

Date:    Fri, 01 Oct 93 08:16:38 CDT

From:    zoe@palm.cray.com (Zoe Jobson)

Low fat fruit cake (possible eggs)

2 Egg whites (Or replacer - havn't tried it with this yet)

2 cups wholewheat flour

1 tin crushed pinapple - complete with juice

1 mushy banana - any ripeness as long as it isn't green

1 scoop dark raisins (about 2 cups I think)

2+ tablespoons mollasses. (Modify to your own taste)

spices - 2-3 or your favorite cake spices - I use nutmeg cinamon and ginger

2 spoons of baking powder.

I prepared 7-8 inch loose bottomed cake tin.

Heat oven to approx 400

Put the flour in a mixing bowl (Don't add the baking powder yet) Add

the pinnapple and its juice (This is why don't add the powder they

react too quickly and all the fiz gets mixed out of the cake and it

comes out a little flatter). Break the banana into chunks and add to

the flour and pinnaple mash the Banana roughly with your mixing spoon,

mix together, add egg whites and enough water to get a thick batter

(very thick or the fruit will sink), add the mollasses and spices,

when these are mixed in add the raisins. Then add the baking powder

and as soon as you have it mixed in pour it straight qinto the tin

smooth the surface and put in the oven. You have to be quick with the

baking powder and not mix too much - just enough to get it

distributed, if you spend too long, again you risk all the fizz

getting knocked out of the cake .

Bake for about 40 minutes - its done when a knife stuck into the cake

comes out looking clean.  My only trouble with this cake is that it

tends to stick to my rather old and cheep bakeware.  This makes a very

moist cake that has been kept for up to a week - it should last longer

but somehow ours never stays around long enough to find out.


fruit-cake-2

Date:    Thu, 08 Dec 94 13:45:45 GMT

From:    williams@vmark.co.uk (Pete Williams)

Easy Fruit Cake

---------------

This is a basic fruit cake recipe that can be easily varied as desired.

Ingredients:

 1/2 cup     apple sauce

 3/4 cup     water

 1/2 cup     sugar.

             (I used white sugar; you can use brown if you like.)

 2 1/2 cups  mixed dried fruit.

             (I like to use half currants, half raisins.)

 2           egg whites or equivalent, lightly beaten.

 1 1/2 cups  white flour.

             (Whole wheat is OK, but it changes the taste.)

 2 tsp       baking powder.

Method:

Place the apple sauce, water, sugar, and dried fruit in a saucepan. Bring

to a boil and simmer for 20 minutes, then allow to cool.

Set the oven at 300 deg F (cool). Line a 6-inch round cake tin with

greaseproof paper.

Mix the egg whites into the fruit mixture, then sift the flour and baking

powder into it too. Mix, adding water if necessary to make a stiff batter.

Pour into the prepared tin, sprinkle the top with brown sugar, and bake for

1 1/2 to 2 hours, until a skewer inserted into the centre of the cake comes

out clean, more or less - with all this fruit, it's not going to come out

very clean anyway!

The amount and type of fruit in this recipe can be varied very much to

produce different results. Many folk in this country would use sultanas

(yellow raisins) for some of the fruit, but I don't like them so I don't

use them. You can substitute 1/2 cup of chopped glace cherries for some

of the fruit, or add chopped candied orange peel, dates, apricots...

The possibilities are endless.


fruit-cake-3

Date:    Wed, 14 Dec 94 18:16:24 MST

From:    Cindy Tobias <CLTOBIAS@CCIT.ARIZONA.EDU>

                    Cindy's Low-Fat Fruit Cake (1994 version)

2 cups raisins

2 1/2 cups dried apples, cut up small

2 1/4 cups mixed dried fruit cut up small  (I used pineapple and papaya

this  year)

3 tsps. allspice

1 1/2 tsp nutmeg

3/4 tsp ground cloves

3 tsp cinnamon

1 1/2 tsp nutmeg

5 1/4 cups hot water

1 cup molasses

1/2 cup honey

4 1/2 cups whole wheat pastry flour

3 tsps baking soda

1 1/2 cup oat bran

Put water, fruit and spices into a large microwaveable bowl. Cover and

heat on high for 10 minutes.  Remove and stir in molasses and honey.

Cool.

Mix flour, bran and soda, (and walnuts if using).

Combine fruit and flour mixtures.  Stir until completely mixed.

Pour into three non-stick loaf pans.  Bake at 325 till done (a

toothpick comes out clean).  It took mine about 55 minutes.

Note:  Store in refrigerator.  If it gets dry, moisten with orange or

other fruit juice and allow it to soak in.


fudge-cake

Date:    Thu, 30 Sep 93 15:00:33 PDT

From:    Susan.Hathaway@corp.sun.com (Susan Hathaway - Corp. Writing Manager)

GUILT-FREE FUDGE CAKE

1 cup roughly chopped pitted (make sure all pits are gone!) prunes

1/4 cup orange juice

1/4 cup water

1 cup cocoa (much better to use dutch process)

2 cups flour (best to use unbleached)

3/4 cup sugar, or more healthful substitute like malt sugar

2 teas. vanilla

2 teas. baking powder

1 cup egg whites, or egg substitute

1 1/2 cups nonfat buttermilk

grated rind of an orange

Put prunes and liquid in saucepan and cook about 5 minutes until softened.

Process prunes to a paste in food processor (add any

liquid in pan, too).  After it cools, add egg whites/substitute,

vanilla, buttermilk.  Mix in dry ingredients.

Spread in springform pan (use non-stick spray like Pam).

Bake at 350 for 45 minutes or so.(check done-ness by inserting knife in

 cake). If it's not completely baked, it's still great, since

it will have fudgy spots.  Can cook longer if necessary.

Can be frozen in individual pieces and microwaved.  Can be turned

into "chocolate decadence" if served with pureed, sweetened

raspberries.


gingerbread-cake

Date:    Fri, 29 Jul 94 12:50:00 EDT

From:    SALLY MARTINY <MARTINY.SALLY@epamail.epa.gov>

          Gingerbread Cake

          This cake is kinda like quick bread -- spongy and nice -- and

          comes under the "treat" category.  It has sugar and buttermilk

          and egg whites in it, but I allow myself to have it occasionally.

          1 cup all-purpose flour

          1/2 cup whole wheat flour (don't substitute more white flour -

          the cake'll be gooey)

          1/4 cup brown sugar

          1 tsp. cinnamon

          1 tsp. ground ginger

          1/2 tsp. baking powder

          1/2 tsp. baking soda

          1/2 cup non-fat buttermilk

          1/2 cup applesauce

          1/2 cup molasses

          2 egg whites

          Powdered sugar for dusting

          Preheat oven to 350 degrees.  Lightly coat 8x2x2 baking pan with

          nonstick cooking spray.  In a large bowl, combine flours, brown

          sugar, cinnamon, ginger, baking powder and baking soda.  In a

          small bowl, combine buttermilk, applesauce, molasses and egg

          whites; add to flour mixture.  Beat until combined.  Pour into

          baking pan and bake 30 to 35 minutes. Cool for 10 minutes, cut

          cake into nine squares and dust with powdered sugar.


honey-cake

Date:    Sun, 28 Nov 93 21:36:58 CST

From:    Lu Bozinovich <U33754%UICVM@UIC.EDU>

I dug out the Betty Johnson's Oct.4 recipe for Honey Bread, and found it

to be just what I thought it was, having had "honey bread" before.  It's

so rich, it tastes like cake.  My version follows.

Honey Molasses Cake

3 1/2 c. flour

1 t. baking soda

1/2 t. salt

2 t. cinnamon

1/2 c. sugar

1 cups non-fat yogurt

3/4 c. blackstrap molasses

3/4 c. honey

2 - 3 shots brandy (optional)

Sift flour, soda, salt and cinnamon together into large bowl. Mix in

sugar, removing lumps. Add honey, molasses and yogurt to dry ingredients;

mix till well blended.  Prepare pan with a light swipe of oil (I lined

pan with parchment and swiped the parchment paper with oil, for fewer

cleaning hassles afterwards).  Bake in 2 small or 1 large loaf pan(s) at

275 F for 1 and 3/4 hours (1 and 1/4 hours if you like it super moist).

Cool.  Place on parchment, pour (optional) the brandy over the cake,

slowly so that it will soak in.  Wrap in the same parchment paper and a

plastic wrap and let (optional) age 3 days (in refrigerator) before

cutting.  Dark and chewey, and absolutely no fat, YUM!


hot-fudge-cake

Date:    Tue, 31 Jan 95 09:01:17 PST

From:    Linda Luke <luke@honeydew.cc.wwu.edu>

This hot fudge cake recipe really satisfies my chocolate craving, too.

It is very sweet however.

Hot fudge cake

1 cup flour

3/4 c sugar

6 tbls baking cocoa, divided

1/4 tsp salt

1/2 c skim milk

1 tsp vanilla

1 c packed brown sugar

1 3/4 c hot water

In a medium bowl, combine flour, sugar, 2 Tbls cocoa, baking powder and

salt.  Stir in the milk and vanilla until smooth.  Spread in aan

ungreased 9-in square baking pan.  Combine brown sugar and remaining

cocoa; sprinkle over batter.  Pour hot water over all; do not stir.  Bake

at 350 degrees for 35-40 minutes.  Serve warm.  I like to serve it with

frozen non-fat vanilla yogurt.  Yield: 9 servings.


lemon-couscous-cake

Date:    Mon, 14 Feb 94 16:35:52 CST

From:    Becky.Myton%PAR%VH@topnet.uwsa.edu

"LEMON-DATE COUSCOUS CAKE

CAKE:	5 C. + 1 T. unsweetened apple juice

1 C. chopped dates (Medjool are good)

pinch of salt

2 C. uncooked whole-grain couscous

finely grated zest of one lemon (or to taste)

TOPPING:

3/4 C. unsweetened apple juice

1/4 C. lemon juice

2 T. maple syrup

1 T. kudzu or arrowroot powder dissolved in 1 T. apple juice

CAKE:

In a large saucepan, heat apple juice to boiling.  Add dates and salt.

Cover, reduce heat and simmer gently for 10 minutes.

While dates are simmering, heat a large heavy-bottomed skillet over medium-

low heat.  Add couscous and cook 5-10 minutes, until lightly toasted.  Stir

as necessary.

Gradually add toasted couscous to simmering apple juice and dates, stirring

constantly.  Cook, stirring, 3 to 4 minutes, until mixture thickens.  Stir in

lemon zest and remove from heat.

Rinse a 10-inch round or 9-inch square glass or ceramic	baking pan with

water. Shake out excess water, do not dry.  Spread couscous mixture evenly in

pan.  Set aside to cool.

TOPPING:

In a small saucepan, whisk apple juice and maple syrup.  Heat just to simmer

and add dissolved kudzu, whisking constantly.  Cook briefly, whisking until

thick.  Spread on cooled couscous.

Makes 9-12 servings at least."


lemony-bean-cake

Date:    Sat, 26 Feb 94 20:56:50 EST

From:    Patricia Thorp <thorp@pobox.upenn.edu>

Lemony Garbanzo Bean Cake I

2 C canned chick-peas, drained and rinsed, any loose skins discarded

Equivalent of 4 eggs

1 C. Sugar

1/2 t baking powder

Grated zest of 1 lemon

Juice of 1 lemon

Confectioners sugar

place drained beans in the work bowl of a food processor and puree.

Add the eggs, sugar, baking powder, and lemon zest to the puree, and

pulse processor a few times just to combine ingredients well.

Preheat oven to 350.

Pam a 9" cake pan. Cut a round of wax paper to fit bottom of pan, place in

bottom, and spray top of paper. Pour in batter.

Bake on center rack of oven for 45 minutes or until a knife inserted in

the center comes out dry.

Set on wire rack to cool for 15 minutes, then remove cake from pan and

allow to cool to room temp.

Before serving, squeeze lemon juice over cake, and sprinkle generously

with confectioners sugar.


mm-cake

Date:    Sun, 19 Dec 93 22:18:48 EST

From:    Bill Sallee <SYSBILL@UKCC.uky.edu>

The following recipe is based on Lu's Honey Molasses Cake which in turn

was based on Betty Johnson's Honey Bread (so it neither contains honey

nor is a bread and is vegan!).

M & M Cake  (vegan)

3 1/2 c. flour

1 t. baking soda

1/2 t. salt

2 t. cinnamon

1/2 c. Sucanat         (should be available in hfs or coop)

1 c. non-fat soy-milk  (I used Health Valley Fat-Free Soy Moo)

3/4 c. dark molasses   (I used Grandma's Molasses "robust flavor"

                        with the green label)

3/4 c. pure maple syrup

Mix flour, soda, salt and cinnamon together into large bowl. Mix in

Sucanat. Add soy-milk, molasses, and maple syprup to dry ingredients;   ;

mix till well blended.  Bake in a large loaf pan at

275 F for 1 hour and 40 minutes.  Wrap tightly in plastic wrap and foil

and let age 5 days (in refrigerator) before

cutting.


newyork-cheesecake

Date:    Tue, 17 Aug 93 11:24:14 EDT

From:    anich@cordmc.dnet.etn.com (Steve Anich, Eaton Corporation, Milwaukee)

This is a recipe from a friend. The comments at the end are his.

[recipe originally from: _Cooking Without Fat_ by George Mateljan]

CREAMY NEW YORK CHEESECAKE

2      32-ounce cartons plain nonfat yogurt*

1 1/2  cups fat free cookies, ground into fine crumbs

          (I use Health Valley Cookies, available in most stores)

1 cup honey

2 teaspoons vanilla

4 tablespoons arrowroot (available at natural food stores in bulk)

5 egg whites (2 1/2 eggs or egg substitute equivalent)

*  Day before drain yogurt to make yogurt cheese (24 hours is best)

1. Preheat oven to 300 F

2. Moisten fingers with water and press cookie crumbs over bottom and

slightly up sides of 9- or 10-inch spring form pan.  Chill while preparing

remaining ingredients

3. With beater or hand mixer, beat yogurt cheese, honey, vanilla, arrowroot

and egg whites until thoroughly blended.

4. Pour filling into crumb lined pan.

5. Bake at 300 F for 60-75 minutes until center is set and surface is lightly

browned.

6. Remove from oven, cool to room temperature; refrigerate several hours

until thoroughly chilled.

yield: 12 servings

Nutrition information

Calories: 214

Fat .3 (that is right, read this as "point 3 grams")

Percentage of calories from fat: 1%

Choleserol 2.7 milligrams

Sodium 156 milligrams

Dietary Fiber 1.3 grams

It takes almost like a cheesecake but there is a subtle difference.

I had this with fresh strawberries on top. It would probably be

possible to substitute a can of pumpkin filling for 1 of the 32 ounces

of yogurt. Pumpkin is actually a fruit. It is also a member of the

squash family.  By substituting pumpkin for yogurt, you would probably

gain complex carbohydrates, lose protein, and exchange one set of

vitamins for another.  Overall the balance would improve on the dessert.


newyork-cheesecake-2

Date:    Wed, 09 Nov 94 08:26:00 EST

From:    "Shanks, Mira L." <MLM6@NCH08A.EM.CDC.GOV>

****************************************************************************

**********

Creamy New York Cheesecake

2    (32oz) cartons Non-Fat plain yogurt

1/2 cup of honey

2 teaspoons vanilla

4 tablespoons of arrowroot

5 egg whites

Day before drain yogurt to make Yogurt Cheese.

( I used cheesecloth pulled tightly over a large bowl and secured the

cheesecloth with a big rubberband just under the rim and then dumped the

yogurt on top of the cheesecloth and let the liquid drain into the bowl,

voila, yogurt cheese!!)

Preheat oven to 300 degrees.

Prepare Basic Graham Cracker Crust below in a springform pan  and chill

while preparing the cheesecake.

With a rotary beater or hand mixer, beat yogurt cheese, honey, vanilla,

arrowroot and egg whites until thoroughly blended.

Pour filling into chilled graham cracker crust.

Bake at 300 degrees for 60-75 minutes, until center is set and surface is

lightly browned.

Remove from oven, cool to room temperature, refrigerate several hours until

thoroughly chilled.

**************************************************

Basic  Graham Cracker Crust

1  1/2 cups crushed SnackWell's Cinnamon Graham Snacks- Fat Free (appx. 1

box)

2 tablespoons sugar

1/1/2 tablespoons of Liquid Butter Buds

Crush the SnackWell's graham crackers by placing pieces on wax paper and

rolling over them with a rolling pin, mix till moistened an press into a Pam

prepared pan.

Notes:

*  I used a box of Graham Cracker Crumbs (because I don't like the Snackwell

   Graham snacks, and too lazy to crush my own graham crackers  which

     increased  the % fat for the crust ,but not by much )

* I kept adding liquid butter buds until moist  enough to cling together

when  pressed

   into springform pan (more like 3 tablespoons)

* I did not put any toppings on, but had blueberries,  strawberries  &

peaches on the

   side for those who wanted a topping.

The slightly modified cheesecake recipe came from:  Cooking without Fat

          by George Mateljan, Health Valley Foods

The Basic Graham Cracker Crust recipe came from : Butter Busters

           by Pam Mycoskie


orange-couscous-cake

Date:    Sun, 26 Sep 93 16:43:16 CDT

From:    <U33754%UICVM@UIC.EDU>

Orange Spice Couscous Cake

spices (ahem.. conservative estimates, you might bump up the amounts)

1/16 tsp cloves (grind yourself rather than using pre-ground powder)

1/16 tsp allspice

1/16 tsp cinnamon

(in fact, the spice mix came from Anna Thomas' _The Vegetarian Epicure_

book from 1975(?) and the book has been reprinted several times, so it's

still around in bookstores ...my copy is lost or may be in the basement,

so these are approximations, if you have the book, look for the orange

spice drink recipe and copy from there).  if I find the book, i'll post

for sure.

2 cups orange juice

1 cup dry couscous

1 tbs (or more) orange blossom honey (I only use honey in the glaze, but

mention it here as an afterthought since the cake might have been sweeter

-- but the best bet is not to use it the first time and let the glaze

serve as the sweetener)

glaze:

juices strained from the cooking process

additional (if needed) orange juice to total about 1/3 cup of oj liquid

1 tbs mild (orange blossom, clover, or blended) honey

1/2 tsp cornstarch

2 tsp water

more spices (optional)

instructions for cake:

boil the orange juice and the spices, blend in the (afterthought.. )

honey, and add the dry couscous, let simmer 4-5 minutes, or until it

appears done.  strain the couscous, retaining the juices in a small

saucepan or skillet.  mold the couscous into a bombe shape, ie. a very

rounded half sphere (squish out the air if you are the tactile type).

place this on a flat serving platter.  then make the glaze (recipe

follows) and pour the hot glaze all over the cake.  serve while the glaze

is still warm, by cutting cake in wedges.  serves about two to four.

instructions for glaze:

warm the strained juices and any additional orange juice in a small

saucepan, stir in honey (and optional spices).  dilute cornstarch in water

and add to the juices and honey, keeping flame low, stirring constantly.

this will glaze up rather quickly if you are using a skillet.  do not let

the honey carmelize too much or else you will have a sticky mess that

won't pour.  pour hot glaze over the bombe shaped cake.  retain (or make)

extra glaze for placing on top of slices.

additions:

you might make extra glaze to add to the cake.  you might serve alongside

mandarin orange segments (these can be bought canned and strained before

serving).  you might add more spices to the cake or the glaze.  you might

mold the cake with the orange segments (but good luck, it may not hold its

shape as easily).  you might try to mold it differently -- i guess that

these couscous cakes need an oiled mold but fatfree guidelines don't

permit much added oil, perhaps a paper towel dipped in oil and swiped over

the mold will do.   enjoy with tea.


pineapple-upside-down-cake

Date:    Sun, 17 Jul 94 15:11:39 PDT

From:    Heather Brown <heather@EECS.Berkeley.EDU>

Fat Free Pineapple Upside Down Cake (from the back of the

cornstarch box)

Topping: 1/4 cup brown sugar

         2 tablespoons light Karo corn syrup

         1 tablespoon lemon juice

         7 pineapple rings (packed in juice)

         7 maraschino cherries (optional)

Cake:    1 cup flour

         1/4 cup corn starch

         1 1/2 teaspoon baking powder

         1/4 teaspoon salt

         1 cup sugar

         2/3 cup skim milk

         2 egg whites

         1/3 cup Karo light

         1 teaspoon vanilla

Preheat your oven to 350.  Spray a 9" pan with non-stick

spray.  Add the first three topping ingredients to the bottom

of the pan, stir and then put them in the heated oven for

3 minutes.  Add the pineapple rings in the configuration of

your choice (I put one in the middle of each side of the pan,

one in the middle, and then cut the last two in half and put

them around the corners).  Add cherries to the center of the

rings.

Combine first four cake ingredients and stir.  In another bowl,

whisk together the sugar and milk for one minute, and then

blend in the other liquid ingredients.  Stir in the dry ingredients.

Pour by spoonfuls into the pan on top of your fruit configuration.

Bake 35-40 minutes.  Loosen immediately and invert.  12 servings.

200 calories, 0 grams fat.

---------------

Notes:  you need to add the cake batter very gingerly, since otherwise

the batter gets under the pineapple layer.  I had this happen and

half the cake stuck to the pan (should have used a non stick rather

than glass!).  I covered the error with a thin layer of the fatfree

frosting I was using for the fatful cake (one of the frostings with

sugar, egg white, cream of tartar and a lot of beating).


pumpkin-ring

Date: Mon, 14 Aug 1995 22:47:48 -0400 (EDT)

From: Diane Morrissey <tree@pbfreenet.seflin.lib.fl.us>

I have tried to find Pioneer nonfat baking mix here on the East Coast but

with no luck. I think it is only sold on the West Coast. It is like

Bisquick and you can make pancakes, biscuits etc with it. I won't use the

low-fat Bisquick because it still has so much fat in it. Today I found a

posting for a homemade ff version of Pioneer ff mix. I can't wait to try

it. It has been tested and works fine.

                 HOMEMADE FATFREE BAKING MIX

3 1/4 cups unsifted all-purpose flour

1/2 cup sugar

1 cup nonfat dry milk

1/2 cup cornstarch

1 TAB baking powder

1 tsp. baking soda

1 1/2 tsp. salt

Mix together. You will need to tightly cover and store. I would also stir

before using.

                         PUMPKIN RING

3 cups no-fat baking mix

1 cup sugar

1 cup packed brown sugar

1/4 cup applesauce

egg beaters equiv. to 4 eggs

1 can (16oz.) pumpkin

2 1/2 tsp. pumpkin pie spice

1/4 cup skim milk

Heat oven to 350. Spray a bunt pan with Pam. Beat all ingredients on low

speed for 30 seconds, scraping bowl constantly. Beat on medium speed 3

min. scraping bowl occasionally. Spread in pan, bake for 50 min. or until

toothpick inserted in middle comes out clean. Cool 10 min., remove from

pan and cool completely.


raspberry-angel-food

Date:    Mon, 02 May 94 12:01:27 EDT

From:    mmk3@Lehigh.EDU (MARGARET M. KING)

    Angel Food Cake with Strawberries and Raspberry Sauce.

    (serves 6 with leftover cake, easily doubled, tripled...)

    1 quart fresh strawberries sliced

    1 Angel Food cake(from mix, scratch, or purchased)

    Raspberry sauce(recipe to follow), room temp.

    Simply place a slice of cake on a plate, add some berries, and

    pour some sauce over top.  Don't add sugar to the berries, as

    the sauce will do that. Very sweet, but fatfree!

    Raspberry Sauce( taken from _EATING WELL_ 9/92)

    (suggested as a souffle sauce)

    (can be made/stored in fridge for up to 2 days)

    2 c. fresh/unsweetened frozen raspberries

    2Tb. sugar

    1Tb. cornstarch

    3Tb. Chambord,optional

    2Tb. water

    In small heavy saucepan place raspberries and sugar, bringing to a boil

    over medium heat.  Mash berries during cooking. Dissolve cornstarch in

    water, and add to mixture and stir until thickened(1min.)

    Strain through sieve(I never do) to remove seeds.

    Add Chambord if desired.

    Makes 1.5 cups.

    13 cal/TB.,0g protein, 0g fat, 3g carb, 0 mg sodium, 0mg cholesterol.

    -Don't know if this includes optional Chambord.

    NOTE: This sauce is a snap to make, and would also be great over

    warm plain ff brownies, or anything chocolate, I think:) I always use

    frozen raspberries for this.

    Let cool and serve either chilled or room temp.


raspberry-cheesecake

Date:    Thu, 19 Aug 93 09:47:56 EDT

From:    anich@cordmc.dnet.etn.com (Steve Anich, Eaton Corporation, Milwaukee)

From _Cooking Without Fat_ by George Mateljan

Raspberry Cheesecake

32 ounce carton of plain nonfat yogurt*

1 1/2 cups fat free cookies, ground into fine crumbs

1/2 cup honey

3/4 teaspoon vanilla

2 tablespoons and 1 teaspoon arrowroot

3 egg whites

1/4 cup + 1/4 cup fruit juice sweetened raspberry preserves

* Day before: Drain yogurt to make yogurt cheese.

1. Preheat oven to 325 F.

2. Moisten fingers with water and press cookie crumbs over bottom of     8

inch springform pan.  Chill while preparing remaining ingredients.

3. Beat together yogurt cheese, honey, vanilla, and arrowroot.

4. Beat egg whites to soft peak stage.  Fold egg whites into cheese

mixture and beat until well blended.

5. Pour half of filling into prepared pan. Spread 1/4 cup of jam on top;

pour remaining filling on top.  With knife, cut through cheesecake     to

form a swirl.  Smooth top with spatula.

6. Bake at 325 F for 50 minutes, or until center is set and surface is

lightly browned.  Remove cake from oven, cool to room     temperature.

7. Spread remaining 1/4 cup of preserves over top of cheesecake,

refrigerate until thoroughly chilled.

Of course other jams can replace the raspberry flavor.  Also I have found it

good to put fresh fruit on top instead of the jam.

Nutritional information:

Calories: 213

Fat: .2 gram

% of calories from fat: 1%

Cholesterol: 2 milligrams

Sodium: 151 milligrams

Dietary Fiber: 2 grams

This recipe makes 8 servings.


red-devil-cake

Date:    Wed, 08 Dec 93 09:55:31 EST

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

Gateau Rouge Diable

               by Hulbe

2    Cups  unbleached all-purpose flour

1    Tbsp  baking soda

1/2  tsp   salt

3/4  Cup   cocoa (not Dutched)

3/4  Cup   boiling water

2/3  Cup   raisins

1/2  Cup   boiling water

3/4  Cup   beets, cooked

1    Cup   cool water

1    Tbsp  cornstarch

4    tsp   artificial sweetener (sugar twin is one

                 that remains sweet after cooking)

           (or 1/4 Cup sucanat)

1    tsp   vanilla

  Put raisins in a small bowl and pour over 1/2 cup boiling water.

Set asside to steep for 20 minutes.  In a large bowl, blend

together cocoa and 3/4 Cup boiling water.  Set cocoa asside to cool.

  Heat oven to 350 degrees F. Lightly coat a 9-inch cake pan with

non-stick spray.  Dust pan with 1 or 2 Tbsp flour, coating completely.

  Over a medium bowl, sift together flour, soda, and salt.  Transfer

raisins and water to the beaker of a hand-held mixer or blender and

puree.  Add beets and and 3/4 of the 1 cup cool water to

the puree.  Dissolve cornstarch in remaining 1/4 cup water.  Stir

raisin and beet puree, dissolved cornstarch, sugar, and vanilla into

cocoa mixture.  Before proceding, this mixture should be at room

temperature.

  Quickly stir dry ingredients into cocoa mixture.  Do not stir

longer than needed to thouroughly mix the two.  Scrape batter into

prepared pan and smooth the surface.  Bake on top shelf for 35 to 40

minutes, or until a toothpick inderted in the middle of the cake

comes out clean.

  Let cake sit in pan for 10 to 15 minutes and then remove to a

wire rack.  Cool cake completely before cutting.

total:  1483 calories   10.75 grams Fat, 6.5%

per 1/6  250 calories   (using sugar twin)


sugar-free-cake

Date:    Thu, 10 Aug 1995 19:07:37 +0700

From:    goelzerb@who.ch

FAT- AND SUGAR-FREE HEALTHY CAKE (by Berenice Goelzer)

     I have developed this cake, for a special diet, which is

     "dissociated", meaning that one cannot mix carbohydrates and

     fats.  Moreover, sugar is forbidden.  Complex carbohydrates are

     allowed (nothing refined).

INGREDIENTS

1 and 1/2 cup of buttermilk (may be 1 low - 0% - fat yogurt plus

          skimmed milk to complete 1 1/2 cup)

1 cup oatmeal (rolled oats), whole (not refined)

1 cup whole-wheat flour

1/2 cup bran or oat bran

1 teaspoon baking powder

1 teaspoon baking soda

3/4 to 1 cup chopped prunes (can mix with raisins, and even put more

          if you like sweeter)

1 banana (very ripe) well mashed (or about 100 grs. - 3 oz. - of

          unsweetened apple sauce, or pureed prunes)

Ground cinnamon to taste.

N.B. Those who wish a sweeter cake may add about 1/8 cup honey

HOW TO PREPARE (very easy !):

1. Place the oatmeal and the buttermilk in a bowl (a bit in advance so

          the oats soften) - mix well

2. Add dried fruit

3. Add all the other ingredients and mix very well - the mashed

          banana (or apple sauce, or pureed prunes), last.

Pour batter (it is quite solid, like for muffins) in a 9 inch, or

23 cm., non-stick loaf pan; sprinkle with oat flakes and LET

IT REST IN THE PAN FOR 20 MINUTES (BEFORE BAKING)

Bake in preheated oven - 350 Fahrenheit or 180 Centigrade

for 1 hour to 1 hr 10 min. (really depends on the oven - in mine it

          takes 1 hour 10 minutes)

          HOPE YOU ALL ENJOY IT !


ww-carrot-cake

Date:    Wed, 22 Jun 94 13:31:41 EDT

From:    "Margaret M. Saad" <msaad@moose.uvm.edu>

WHOLE WHEAT CARROT-PINEAPPLE CAKE  <T>

1 1/2 cup whole wheat flour

3/4 cup sugar

1 tsp baking powder

1 tsp baking soda

1 tsp cinnamon (or more to taste - I like LOTS)

1/2 tsp salt (optional)

2/3 cup applesauce

2 egg whites or Ener-G replacements

1 cup finely shredded carrot

1/2 cup juice packed pineapple (with juice)

1 tsp vanilla (I was out and didn't miss it)

In a large mixing bowl, combine dry ingredients.  Make a well in the center

and add in remailing ingredients.  Mix well (use an electic mixer if

you want your cake especially light).  Bake in a Pam sprayed 8 or 9 inch

square pan at 350F (180 C) for 30-35 minutes or until toothpick-test

done.*  I didn't use a frosting-it was very moist and yummy without.

If you must, you could mix ff cream cheese, vanilla and powdered

sugar and frost with that.

*insert toothpick into center of cake.   If it comes out clean, the

cake is done.


apple-carrot-casserole

Date: Thu, 03 Aug 95 11:00:47 EST

From: "Margaret Baechler" <mbaechle@wfcsmtp.ie3.lehman.com>

Baked Apple and Carrot Casserole

6 Apples, cored, peeled, and thinly sliced

2 cups cooked carrot slices

1/3 cup brown sugar

2 Tablespoons flour

Salt to taste

3/4 cup orange juice

Place half the apples in non-stick 2-qt baking dish and cover with half the

carrots.  Mix brown sugar, flour, and salt and sprinkle half the mixture

over the carrots.  Repeat layers and pour orange juice over top.  Bake at

350 degrees for 45 minutes.  Serves 6.  Submitted to Yankee by Alma L.

Hedrick, Harwinton Congregational Church, Harwinton, Connecticut, who notes

this is good with baked beans (another good New England standby).


bean-rice-casserole

Date:    Mon, 24 Jan 94 14:15:21 EST

From:    Michele Faison <mfaison@vdoe386.vak12ed.edu>

Bean and Rice Casserole

2 c. uncooked rice

1 med. onion, chopped

1 can (15 1/4 - 19 oz) red kidney beans, drained and rinsed

    or equivalent dried, cooked

1 can (15-16 oz) black beans,              "     "    "

    or equivalent dried, cooked

1 can (15-19 oz) garbanzo beans,           "     "    "

    or equivalent dried, cooked

1 can (14 1/2 - 16 oz) canned, stewed tomatoes, drained *

1 can (4 oz) chopped mild chiles,  drained

10 oz. frozen green peas, thawed by placing under running water

1 cup frozen corn,          "    "   "       "     "       "

                      *********

-    Preheat oven to 375.

-    In a 5-qt dutch oven over medium high heat, "saute" onion in

     liquid of your choice (balsamic vinegar gets my vote)

     'til tender, stirring occasionally.  Add rice, cook while

     stirring until parched and opaque.

-    Add beans, tomatoes, chiles and 3 1/2 cups of water to rice

     and onion in dutch oven and bring mixture to boil.

-    Cover tightly place in oven, baking until rice is tender and

     liquid is absorbed (around 1 hour for brown rice)

-    Add peas and corn, adjust seasonings, and return to oven until heated

     through.

Additional notes:

**   if using no-salt-added tomatoes, reserve the drained liquid

     and add water to equal the 3 1/2 cups of liquid.

**   I add Tabasco sauce to make it a bit spicy.


broccoli-casserole

Date:    Mon, 04 Oct 93 00:58:36 PDT

From:    Michelle Dick <artemis>

VEGAN BROCCOLI CASSEROLE

1 medium potato, peeled and coarsely diced

1/2 medium carrot, scraped and thickly sliced

1/2 med onion, peeled and coarsely diced

1 cup water

1 tsp salt

16 oz frozen chopped broccoli

4 oz firm tofu, crumbled

1/2 cup nutritional yeast flakes

1 Tbs lemon juice

pinch garlic granules

1 cup uncooked instant brown rice

10 oz can sliced mushrooms, drained

3/4 cup water

Preheat oven to 350 degrees F.  In a small saucepan, bring potato,

carrot, onion, 1 cup water and salt to a boil over medium-high heat.

Lower heat to medium, cover and simmer until potato and carrot are

tender, about 10 minutes.  Meanwhile, thaw frozen broccoli in a

colander under hot running water, then set aside and drain well.

When potato mixture has finished simmering, pour into a blender and

add tofu, yeast, lemon juice and garlic.  Blend until very smooth and

creamy.  Pour into a shallow, greased 1 1/2 to 2 quart casserole.  Add

broccoli, rice, mushrooms and 3/4 cup water.  Stir well and smooth top

of casserole.  Bake for 40 minutes, until golden and bubbling.  Serves

4.

Substitution: Instead of frozen broccoli, you can use 1 lb fresh

broccoli (tops only), chopped and steamed briefly until crisp-tender,

then cooled under cold running water and drained thoroughly.

Per serving: 279 cal; 16 g prot; 3 g fat; 46 g carb; 0 chol; 735 mg

sod; 7 g fiber.


cabbage-casserole

Date:    Tue, 31 May 94 12:31:11 CST

From:    "LISA REDWINE"  <REDWINE@Engr.MsState.Edu>

Cabbage casserole

1 small head of cabbage, shredded or chopped fine

1 large jar of favorite spaghetti sauce (or make your own)

1 cup rice (I used white, but I'm sure that brown would work too, though

you may need to add more water)

1 cup water

1 cup of sliced mushrooms (I'm sure other veggies would work too)

In a dry, nonstick skillet "fry" the rice until it's brown in color.  Then put

half of it in the bottom of a large casserole dish.  Layer half of the

shredded cabbage on top of it.

Mix the water and the spaghetti sauce and then pour half of it over the

cabbage.  Spread half of the mushrooms over this.  Then repeat your

layers.

Bake for about an hour in a 350 degree oven.


cabbage-casserole-2

Date:    Fri, 17 Mar 95 08:28:39 EST

From:    rskoss@bronze.coil.com

Here's a recipe that uses tvp instead of the ground meat and you just mix

everything together instead of spending the day in the kitchen rolling cabbage

leaves.

                    *  Exported from  MasterCook II  *

                            Cabbage Casserole

Serving Size  : 6

Categories    : Main Dish

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1      head          cabbage

   2      cups          tvp, dry

   1 3/4  cups          boiling water

   1      teaspoon      garlic powder

     1/2  teaspoon      black pepper

     1/2  teaspoon      marjoram

     1/2  cup           chopped onion

   2      each          egg whites

   1      can           tomato soup, condensed

   2      cups          tomato juice

   1      can           water

Coarsely chop cabbage and cook in 1 cup of water, covered, for 5 minutes.

Reconstitute the tvp in the boiling water. Add the onion, spices, and egg

whites.

Mix the tomato juice,  soup, and water, and set aside.

Spread 1/2 the cabbage in the bottom of a 9x13 baking dish. Spread tvp mixture

on top. Cover with the remaining cabbage.

Pour the tomato mixture on top. Cover with foil. Bake at 350 for 1 1/2 hours.


cabbage-casserole-3

Date:    Fri, 17 Mar 95 09:01:16 EST

From:    "gayle statman" <gayle_statman@kdc.com>

Cabbage Casserole

     My mom taught me an even easier way to make this--again, not bothering

     to roll the cabbage--just mix it all together.

     cut up a head of cabbage (or more)

     put about half in a big soup pot

     throw in a handful or two of rice

     pour in some tomato sauce, tomato paste, and/or canned tomatoes

     (crushed or diced--not whole)

     add the rest of the cabbage and some more rice

     add more tomato

     i usually add chopped onion and garlic

     season to taste

     let it simmer for a couple of hours, stirring occasionally.  Or, put

     the whole thing in the crockpot on low in the morning and it'll be

     ready for dinner.


caramel-potato-casserole

Date:    Tue, 01 Mar 94 10:13:34 PST

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                      Caramel Sweet Potato Casserole

Recipe By     : Linda Verillo from Better Homes and Gardens Dec. 1993

Serving Size  : 6    Preparation Time :0:40

Categories    : Casseroles                       Eggs

                Fruit                            Potatoes

                Vegetables                       Vegetarian

                Fatfree                          Side Dish

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1      Lg            Egg White

     1/2  C             Evaporated Skim Milk

   3      C             Sweet Potatoes, Mashed -- cooked

                         -- (about 4 med)

     1/2  C             Dates -- pitted, chopped

   2      Tbsp          Maple Syrup

In med. mixing bowl, whip together egg white and evaporated skim milk.

Add yams; stir till smooth.  Add dates to mixture and mix well.

Spoon mixture into a 1 1/2 qt caserole.

For topping, pour maple syrup over top of mixture in casserole.  Bake in a

350 deg. F. oven for 25 to 30 min. or until hot.

                   - - - - - - - - - - - - - - - - - -

NOTES : Adapted to fatfree from original recipe.

       Cal.  188.9

       Fat  0.4 g

       Carbs  43.6 g

       Protein  4.5 g

       Sodium   102 mg

       Dietary Fiber 4.8 g

       CFF  1.7%


cauliflower-rye-casserole

Date:    Sat, 23 Oct 93 17:20:00 EDT

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

Kukkakaalialaatikko

serves 4

Finnish Cualiflower Rye casserole, modified from _Sundays at Moosewood_

1   Cup    beer

3   Cups   rye bread cubes (the darker the better)

1   head   cauliflower, cut into bite-sized florets

2   tsp    caraway seeds

2   Tbsp   water

4          egg eqivalents (dry replacer in 1/2 cup water, 8 whites, etc)

1/2 Cup    nutritional yeast

1   tsp    dry mustard (or 2 tsp Dijon style prepared)

1   tsp    ground coriander seed

           freshly ground black pepper to taste

  At least an hour before cooking, pour the beer into a shallow

bowl to sit until it becomes flat.  Dry the bread cubes on a baking

sheet in a 300 degree F oven until crisp but not browned (probably

15 minutes).

  Lightly coat a 2 quart casserole dish with non-stick spray.

  Preheat oven to 350 degrees F.

  In a large non-stick skillet, steam/saute cualiflower with the

caraway seeds and 2 Tbsp water until barely tender.  In a large

bowl, combine bread cubes and cauliflower.  Spread in the prepared

casserole dish.

  In a large bowl, whisk together the egg equivalent, nutritional

yeast, mustard, coriander, pepper, and flat beer.  Pour the liquid

over the bread and cauliflower in the casserole dish.  Bake for

30 to 45 minutes, until puffed and golden.


chickpea-cassoulet

Date:    Thu, 10 Nov 94 14:07:00 EST

From:    "Von Balson, Kathleen" <VBalson@IT.jea.ci.jax.fl.us>

from my Veg. Times collection:

Chickpea Cassoulet with Tomatoes and Chard

1 onion diced

3 cloves garlic, minced

2 pinches red pepper

2 tsp. chopped fresh thyme(1/2 tsp dried)

1/2 tsp paprika

pinch saffron threads (optional)

15-oz can chickpeas

2 cups chopped tomatoes

freshly ground pepper

1 bunch chard, leaves only

12 oz spaghetti

1/2 cup grated soy cheese

Preheat oven to 350 F.  Cook pasta al dente, drain.  Saute onion garlic,

crushed red pepper, herbs, paprika, and saffron (if desired).  Cook over

medium high heat, stirring frequently until onions are soft about 8 min.

 Add chickpeas, 1/2 cup of their liquid and tomatoes.  Season with pepper.

 Lower heat and simmer 15 min.  If pan becomes dry, add a little water to

keep it moist.  Steam chard until bright green and tender.  Remove, chop

coarsely, season with pepper and if desired salt.  Put pasta in casserole,

add chickpea-tomato mixture, chard and cheese.  Toss until well mixed.

 Cover with foil and bake until warmed through, about 20 min.  Serve with

additional grated cheese if desired.  Makes 4 to 6 servings  (I find it to

be more).  Here in Fl. it's hard to find chard, so I usually use fresh or

frozen spinach.  Kale would work just as well.  You can also prepare this

ahead of time, then pop into oven and heat for 20 min.


chili-bean-casserole

Date:    Fri, 10 Feb 95 12:52:18 PST

From:    Katherine Albitz <kra@sdd.hp.com>

I'm a frequent reader and very rare poster. I made up this recipe after

having something similar in a restaurant. The measurements are flexible

if you have more of something and less of something else.

Chili Bean Casserole

1 cup raw rice

1 cup no fat plain yogurt

1-2 T chopped fresh cilantro (see note)

1/4 cup tomatillo (green) taco sauce

1 onion, sliced

several/many cloves of garlic, minced

a splash of white wine

2 cups frozen or canned corn thawed/drained

1 4oz can of sliced black olives, drained

1 medium zucchini, sliced

1 (approx 14 oz) can of chili spiced beans (see note)

1 ripe tomato, seeded and chopped

Preheat oven to 350 degrees F.

Put rice on to cook. Mix yogurt with cilantro and taco sauce. Set aside.

"Saute" onions and garlic in wine till soft.

In a casserole dish spritzed with PAM layer: corn, cooked rice, olives,

zucchini, onion/garlic. Pour beans over all. Cover and cook in 350 oven

for 30 minutes or until heated thoroughly.

Sprinkle tomatoes over top and drizzle with yogurt mixture. Serve.

Serves 4 as a main dish.

Notes:

Buy fresh cilantro, wash, dry completely, chop and freeze spread out on

a piece of wax paper. Store in a zip lock baggie and then you can have

fresh cilantro anytime.

I bought the grocery store brand of "Mexican style chili beans." They

have little/no fat in them.

Variations: scallions: shredded lettuce on top with tomato, mushrooms

sauted with onions, etc.


chili-casserole

Date:    Fri, 16 Dec 94 14:13:48 CST

From:    "Jennifer Bunker" <jbunker@uci.edu>

*Chili Casserole*

2 16oz cans S&W Chili Makin's (or any other premade, ff, veg chili)

9 oz ff, grated cheese

6 oz bag ff, baked corn chips

Simply layer the chili, then chips, then cheese.  (Usually good for two

layers :)  Heat in oven at 350 or 375 until cheese is melted and chili

is warm.  Serve with additional corn chips if desired.

(Since so many ppl seem to be confirmed SAD and/or m**t eaters, I often add

one box/package prepared Heartline Meatless Meats to the chili before

layering.  It has fooled everyone to date with no complaints :)


chili-mac-casserole

Date: 	Mon, 18 Sep 1995 09:21:15 -0700

From: "Berger, Jennifer N." <Berger@courier4.aero.org>

Chili Mac Casserole.

I made this last night for a weekday dinner.

1/2 package of small elbow macaroni

1 can of chili beans (any kind/any flavor)

1 can of Del Monte chili ready tomatoes

1 package of fat free cheddar cheese

Cook macaroni, drain and set aside. In a large pot, cook beans and tomatoes.

Stir in macaroni and add about 1/2 of the fat free cheese. Stir until cheese

is melted. Pour into baking dish and top with remaining cheese. Refrigerate

or freeze. Heat at 350 degrees for 20 minutes when ready to eat. There are

infinite ways to make this dish -- you could add TVP, rice, more spices,

green chiles, use black beans, etc.


chinese-casserole

Date: Tue, 12 Sep 1995 13:12:02 -0400 (EDT)

From: Ed Resnick <eresnick@netaxs.com>

Trish Rucker asked about quick, simple foods.  While I'm not single, I can

sympathize with Trish, being the only one in the family eating VLF.

Before I went on the Ornish diet (8 months and 40 pounds ago), I was

experimenting with Chinese casserole cooking.  I have been making the

following dish with a lot of variations lately. I cook it in a small, 1

pint, sandy pot (an earthenware casserole glazed on the inside but not the

outside.) However, you can use any small pot.  All measurements are

approximate.

2 oriental eggplant cut into bite size chunks

1/3 cup frozen peas

1 chopped scallion

1/2 cup water or vegetable broth

2 tablespoons soy sauce

2 tablespoons shao sing rice wine

1/2 teaspoon black bean chile paste

1 tablespoon cornstarch mixed with water to form a thin paste

Put everything except the cornstarch mixture into the pot. Bring to a boil

and simmer covered for 10 minutes.  Thicken the sauce with the cornstarch

and serve with brown rice or Japanese soba noodles.  The variations are

endless.  You can replace the eggplant with firm tofu cut into 1 inch

cubes. This past weekend, I used a mixture of tofu and vegetarian abalone

that I got in an oriental market. The peas can be replaced with any

mixture of green vegetables or mushrooms.  I've even used fresh spinach.

Any oriental paste type condiment can substitute for the black bean chile

paste.  Chile paste with sweet basil is particularly good.  You can also

use a little curry powder, or leave it out altogether.


eggplant-casserole

Date:    Wed, 15 Sep 93 09:13:41 CDT

From:    "Debbi Harris, CIC Dept., Parke-D 998-5709" <HARRISD@aa.wl.com>

Eggplant Whatever

Peeled and sliced 3 or 4 small eggplant.  Salted and let

set for 30 minutes.  Patted dry (maybe it should be rinsed

to remove the extra salt?)  Put in a bag with whole wheat

bread crumbs and shook until they were well covered.

Placed under the broiler for 5-7 minutes on each side until

they were browned.

In a casserole dish, poured some pizza sauce (didn't have

any tomatoe sauce).  Placed the eggplant slices, then put a

thin layer of spinach (I defrosted some frozen spinach,

then wrung out so it wasn't soggy.)  Add some more pizza

sauce, then bread crumbs, then a thin layer of nutritional

yeast.  Somewhere along the way I also added some garlic

salt, oregano.  Put in oven and bake at 350 or 400 F for

about 20 minutes until warmed throughout.  Turned out very

tasty.


eggplant-casserole-2

Date:    Tue, 23 Nov 93 21:32:02 EST

From:    jf_adams@unhf.unh.edu (Jon Adams - Grad School)

EGGPLANT CASSEROLE:

1 large eggplant

1 orange pepper and 1 green pepper

1 red onion, med

chopped chives

zucchini, med

2 tomatoes, med

bread crumbs

vinegar (homemade flavor or balsimic)

garlic cloves (to taste. I LOVE garlic so I use about 8 cloves)

1 can fat-free spaghetti sauce

onion salt, oregono, other italian spices to taste

*fat free mozzerlla (or soy cheese)

basically I slice the eggplant and place on a plate.  Sprinkle with balsimic

(sp?) vinegar (or homemade oregon or garlic vinegar) and micro wave for about

6-7 minutes to soften.  Then I coat with breadcrumbs (which I have mixed the

spices in with). Place them in a large baking dish, and cover with chopped

peppers, chives, sliced zucchini, sliced tomatoes, onions and garlic cloves.

Then I pour the spag. sauce over the top and sprinkle with oregon.  Optionally

I sometimes use Alpine lace fat free mozz. cheese.  But someone mentioned

soy-cheese? to me and maybe that would work as well.  Then I bake for about 1

hr. at 350 degrees.


eggplant-casserole-3

Date: Mon, 2 Oct 1995 08:55:51 -0400 (EDT)

From: Kathy L DesRoches <Kathy.DesRoches@unh.edu>

Eggplant Casserole

1 lb eggplant cut into 1 in cubes

1 lb zucchini (ditto)

1 lb plum tomatoes (ditto)

1 onion (ditto)

2 stalks celery

1 4 oz can tomato paste

1 TBS red wine vinegar

1 TBS brown sugar (I leave this out)

1/4 c raisins

2 c cooked black beans

mix cook on low 3.5 hours or high 5 hours

add capers and black olives at end (if you'd like--I didn't).  Yummy!


enchilada-casserole

Date:    Thu, 28 Oct 93 09:20:03 PDT

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

Enchilada Casserole

(if you want to roll up individual enchiladas, this will work, I just

prefer the convenience and simplicity of the casserole, tastes the same

IMHO)

1 dozen corn tortillas, made from corn, lime, water only

1 28 ounce can enchilada or chili sauce

grated ff cheese, I used mozzerella and cheddar

1/4 cup wine/broth/balsamic vinegar

filling

2 cups cooked bulgar wheat

2 cups cooked lentils, a little cooking water added in  for moistness

one onion chopped

several cloves garlic

2 teaspoons ground cumin seeds

1 teaspoon ground corriander seeds

salt if you need it

cook onions, garlic and spices in 1/4 cup red wine, balsamic vinegar or

veggie broth, til tender

mix all filling ingredients in bowl.

prepare baking dish with very light film of oil or spray, 8X11 inch or

9X 13, or a couple round casseroles that fit the tortillas works, too.

pour small amount of sauce into pa, cover bottom of pan with tortillas,

add layer of filling, sprinkle with cheese, layer of tortillas, pour on

some sauce, add filling and cheese, end with layer of tortillas and

sauce with a sprinkling of cheese.

bake 350F for about 30 minutes.


enchilada-casserole-2

Date:    Thu, 08 Dec 94 11:59:15 PST

From:    Heather Brown <heather@EECS.Berkeley.EDU>

Enchilada Casserole

sauce: 1 onion

       several cloves of garlic

       1 16 oz. can crushed tomatoes

       1 can chilis (I got the smallest can of green ones)

       oregano and basil to taste

filling: ~2 cups black beans

         1 cup whole wheat couscous, reconstituted

         1/2 package White Wave lowfat firm tofu, crushed

         (+ sauce)

corn tortillas

Water saute the onion and garlic until brown, deglaze and

continue until they reach the condition you favor.  Add tomatoes

and chilis.  Add spices and salt and pepper to taste and simmer

while you mess with the rest of the ingredients  (Note:

I would have added corn here, had I had it).

Reconstitute couscous with hot water.  Stir together couscous,

beans and crushed tofu.  Add sauce to create a desirable

consistency. (Be sure to save enough sauce for the casserole).

Squirt a 9x13 pan with cooking spray and then put a bit of sauce

in the bottom and spread it around.  Heat a skillet to medium

and use it to soften the corn tortillas (put them on the skillet

and flip them when they get a bit hot; they should wind

up soft).  Roll about 2 to 3 tablespoons of the filling in each

tortilla (while heating the one to follow) and squeeze them tightly

side by side in the pan.  Cover the rolls with remaining sauce when

you're done.

Bake in a 350 degree oven for 30 minutes and then let stand

for ten minutes.


lentil-spinach-casserole

Date:    Thu, 22 Apr 93 14:30:07 +0700

From:    Malcolm Moseley <scomgm@thor.cf.ac.uk>

LENTIL & SPINACH CASSEROLE

8oz red lentils                            I pint water

2lb Spinach (frozen is great)              8oz peeled tomatoes (or small can

                                                                  drained)

3oz fat free youghurt to cover

Preheat the oven to 190C, Gas mk 5, 375F

Cook the lentils until soft

Cook the spinach until tender

Drain any excess liquid from the lentils and spinach. Season the spinach with

sea salt and freshly ground black pepper

Spread the spinach over the base of an ovenproof dish. Arrange the sliced

tomatoes on top. Pour the lentils over the tomatoes and spread to the edge of

the dish. Top with non fat yogurt to cover the lot.

Bake in the oven for approx. 35 minutes.

This is great with steamed new potatoes or noodles.


mexican-casserole

Date:    Tue, 03 Aug 93 12:40:36 PDT

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

Lydia's Mexican Casserole

from Dr. Dean Ornish's Program for Reversing Heart Disease

I tried it, I liked it.

1 dozen 6 inch corn tortillas, oil free

1 meduim onion, chopped

2 cups diced tomatoes

2 cups tomato salsa, (I used comercially prepared, the fresh stuff in

the deli section)

ground cumin

1 red chili pepper or 1 jalapeno chili, chopped

3 cloves garlic <or more>

1 27-ounce can whole green chilies <like Ortega brand>

12 ounces firm tofu, mashed

32 ounces nonfat yogurt

1 tablespoon dry, no-oil vinaigrette salad dressing mix

freshly chopped cilantro for garnish (or parsley)

Preheat oven to 350 F.  Using a nonstick baking dish, <or spray lightly

with cooking spray> line the casserole with 6 tortillas.  Mix together

the onion, tomatoes, salsa, 1 teaspoon cumin, chopped chili and garlic.

Pour about 3/4 of this mixture into the casserole.  Lay the whole green

chili peppers flat over this, then the mashed tofu.  Cover with

remaining tortillas.  Add remaining tomato mixture.  Mix yogurt with the

dry salad dressing mix and pour over the top, sprinkle a little ground

cumin over this and bake for about 35 to 45 minutes.  Garnish with

cilantro or parsley.

Variation:  substitute some cooked beans for the tofu, try soy yogurt

for vegan (?)

Make it as hot as you like, just add more chilies.

Serves 8 (?) <more like 4 - 6 at my house>

serving size - 1 cup

269 calories

4.3 grams fat (less if you use lower fat tofu>

0.6 grams sat fat

2 milligrams cholesterol


moussaka

Date:    Sat, 31 Jul 93 07:53:07 EDT

From:    Tom Molnar <molnar@utcc.utoronto.ca>

The following comes from Sally Grande, Programme Director of the

Toronto Vegetarian Association.

Mousasaka is a casserole made from eggplant, potato, tofu burger, tomato

sauce and soymilk.  The distinctive flavour of this casserole lies in the

nutmeg used to make the soy-based bechamel sauce which goes on the top of

the casserole.  This is a hearty dish which freezes well.  A transparent

lasganga dish is preferable but any casserole dish can be used.

Vegan Moussaka	Serves 6-8

--------------

1 large eggplant

3 baking potatos (baked)

1 cup tomato sauce

1/2 cup flour (use whole wheat)

1-2 tablespoon lite soysauce

2-3 teaspoon nutmeg (grated or ground)

1 liter (1 container) lite soymilk (vanilla flavoured is best)

1 pouch tofu mixed with 1 box tofu burger mix (use lowfat tofu)

Cut the eggplant into 1/4" disks and lay the disks on an absorbent cloth

or paper towel.  Sprinkle with salt and allow the eggplant to "perspire"

for 10 minutes, then turn the disk over and repeat.  Rinse eggplant lightly

in cold water using a colander.

Prepare the casserole by covering the bottom with just 3 - 4 tablespoons

of tomato sauce.  Put the soysauce in a cup and brush each disk (both

sides) with soysuace and place in a preheated, non-stick fry pan.  Fry

until the eggplant turns transparent and begins browning.  As each disk

is done, place it on the bottom of the lasagna dish until the whole bottom

is covered.

Now, add another 3 to 4 tablespoons of tomato sauce to cover the eggplant

and spoon the tofu burger mixture on top of the eggplant adding the remainder

of the tomato sauce on top.  Slice the potatoes lengthwise (1/4 inch slices)

and arrange them in a layer on top.

Pour 1 container of vanilla flavoured soymilk into a large sauce pan and

heat (almost to boiling).  Make a paste with some of the soymilk and

flour and mix the paste with the rest of the soymilk.

Add the nutmeg and paste to the soymilk and begin stirring.  Eventually,

the soymilk will thicken.  Pour this onto the casserole and

bake at 300F for 30 minutes or until the top casserole is browned.


pasta-casserole

Date:    Sun, 07 Nov 93 07:51:23 +0200

From:    Annice Grinberg <VSANNICE@WEIZMANN.weizmann.ac.il>

Here is an easy fat free pasta casserole that I put together.  It may be a

bit bland for some of you, but we like it.

                             EASY PASTA CASSEROLE

8 oz. pasta (I like to use tri-color spirals)

3-4 cups frozen veggie medley (carrots, broccoli, cauliflower or other combo)

1 1/2 c fat-free white cheese (see note)

salt, pepper, onion powder, other spices to taste

wheat germ

grated Parmesan cheese (optional)

Cook and drain the pasta.  Defrost the veggies and add.  Add the cheese and

seasonings.  Put into a 2 quart casserole dish, which has been sprayed with

Pam (or equivalent).  Sprinkle liberally with wheat germ and lightly with

Parmesan (if used).  Cook in microwave for 15 minutes.

Note:  In Israel we can get a soft white cheese that is .1% fat. You could

undoubtedly substitute fat-free cottage cheese.  Sometimes I eliminate the

cheese and use canned tomato sauce or soup instead.

                                               Serves 4-6


potato-casserole

Date:    Fri, 05 Nov 93 08:24:17 CST

From:    ekatman@midway.uchicago.edu (Eileen 'Lee' Katman)

POTATO CASSEROLE

2 onions sliced into rings

2 potatoes sliced into circles

2 tart apples, pared, cored, cut into slices

1 tsp sage

1 1/2 cups vegetable stock

1/2 cup mushrooms, chopped

1/2 head roasted garlic, cloves chopped fine

In a stock pot layer onion rings and pour 1 cup vegetable stock in. Cook

until beginning to get transparent (do not stir). Layer potatoes over

onions and cover to steam (you may add more stock as needed). When potatoes

begin to become soft (10-15 min) add sage, apple slices in a layer and

mushrooms. Cook another 5 minutes and mix in garlic. Turn into a casserole

dish (you may want to spray Pam in first, or wipe with a small amount of

oil). Refridgerate overnight (I wasn't planning this, but it works). Bake

at 350 until brown on top and heated through. Serve with lentils cooked

with tomato sauce and green beans, and a dark leafy salad or greens cooked

your favorite way (escarole, simmered in broth with lots of garlic!)


rice-casserole

Date:    Wed, 08 Jun 94 14:57:49 EDT

From:    Laurie Kramer <kramerl@gdb.org>

rice casserole

I got this recipe off the side of a Lundberg's (sp?) rice mix

if you make it with the Lundberg's, I recommend using less water than

they call for.

1.  Cook rice

2.  Put rice on the bottom of a 9x12" baking dish

3.  Top with chopped onion and grated non-fat cheese

4.  Layer on 2 good-sized sliced tomatoes.  You can also use

    sliced yellow squash or zucchini.

5.  Top with non-fat sour cream or yogurt.

6.  Bake at 350 for 30 minutes.


squash-zucchini-casserole

Date:    Fri, 03 Dec 93 22:03:06 EST

From:    ak412@freenet.carleton.ca (Dr. Neal Pinckney)

SPAGHETTI SQUASH & ZUCCHINI CASSEROLE

This took about 8 minutes of working time, 7 minutes of

microwaving while getting the rest ready, and then waiting

20 minutes while it baked. Smell and taste was delicious.

-----

1 spaghetti squash (I used 1/2 of a 3.3 lb. squash

                             = 1.5 kg Courge Spaghetti

1 medium zucchini (Italian squash) grated

1 cup tomato sauce (or 1 6 oz. can tomato paste + 2 oz water)

1 tsp dried or finely cut fresh basil

1 tsp dried crushed oregano

1 tsp garlic powder (or two cloves finely chopped fresh)

1/4 tsp fresh ground black pepper

1/4 tsp salt (optional)

serrano chili sauce (or any other hot sauce) to taste (optional)

(This dish requires 20 minutes of baking, but the first part of

the preparation of the spaghetti squash can be done stovetop

or microwave.

Cut spaghetti squash in half length-wise. Carefuly scrape out

seeds, but do not cut into the body of the squash. While the

squash is cooking you can prepare the other ingredients.

Stovetop: place half squash cut side down in a pot with 2" (5 cm)

water, cover and boil for 20 minutes.

Microwave: place half squash in a dish with 1/4 cup water, cover

with plastic wrap and cook at high (>600 watts) for 7 minutes.

Squash is half cooked. With fork, scrape out squash to produce

spaghetti-like strands. A thin, hard shell will be left.

In a large bowl, add spaghetti squash, tomato sauce, grated

zucchini and spices. Mix well and spoon into squash shell (or

casserole dish), top with nutritional yeast, a little more

garlic powder (and, if desired, non-fat grated parmesan cheese).

Bake at 350 degrees F. (175 C.) for 20 minutes or until done.

Serves 6. Each 8 oz (.25 l.) serving has 66 calories, less than

0.25 g fat.

(This recipe was adapted from a sticker attached to a spaghetti

squash by Linden Associated Growers, Linden, CA.)

I served it with brown rice and fresh non-fat French Bread.

It would be an ideal filling for a pita pocket or tortilla.

What to do with the other half of the squash?  Stick it in the

refrigerator for a few days, then prepare it as shown above,

except microwave for 10 minutes or boil for 30, and then scrape

it out and serve topped with your favorite spaghetti sauce.


sweet-potato-casserole

Date:    Mon, 29 Nov 93 13:32:06 EST

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

     Here is a recipe from my Thanksgiving, scaled for two.  It's

vegan as written but if you are lacto, I think it would be quite good

with nonfat buttermilk instead of soymilk.  I used "Better Than Milk",

light which is kind of sweet.  I like this stuff because it comes in

powdered form but it is mighty sweet.

Creamy Sweet Potato Casserole     by Hulbe

                        serves two

2         med   sweet potatoes (1/2 lb)

8               dried apricot halves

1/4       Cup   raisins

1/2       Cup   cranberries

1-1/2     Cups  light soymilk, plain

2         Tbsp  rice flour or cornstarch

1/4       tsp   ground cinnamon

1/4       tsp   salt

1/8       tsp   ground ginger

dash            ground cloves

  Steam sweet potato until just tender.  Peel and cut into 1/2

inch pieces.  Cut each dried apricot half into 8 or 10 pieces.

Put sweet potato, apricot pieces, raisins, and cranberries into

a medium sized bowl.

  Preheat oven to 375 degrees F.  Coat a 4 cup casserole dish

with non-stick cooking spray.

  In a small saucepan, heat soymilk to steaming.  Reduce heat

to low.  Remove several Tbsp. of milk to a small bowl and mix

in the rice flour.  Stir rice flour paste into soymilk.  Cook,

stirring constantly, until sauce thickens enough to coat the

back of a spoon.

  Fold sauce into potato and fruit mixture.  Spoon into

prepared casserole and bake 30 minutes.


tamale-casserole

Date:    Tue, 28 Dec 93 12:34:16 CST

From:    ekatman@midway.uchicago.edu (Eileen 'Lee' Katman)

Tamale casserole

1 chopped onion

2 seeded and chopped jalapeno peppers

1 can black beans (rinsed and drained) OR 1 1/4 cup home cooked black beans

1 can corn (rinsed and drained) OR 1 1/4 cup frozen corn kernels

3/4 cup corn meal

1 can stewed tomatoes OR 1 can chili tomatoes OR 2 chopped fresh tomatoes

1 1/4 cup skim milk

2 tsp chili powder

Grated non-fat cheese for topping (optional)

saute onion and jalapenos in water or broth

   (you may want to substitute 1/4 cup green peppers if mild flavor is desired)

mix in rest of ingredients

sprinkle non-fat cheese on top or mix in to casserole

bake in a casserole for 30 minutes at 350 degrees until warmed through and

bubbly. This is better reheated the next day.

Recipe courtesy of Jodi Stein via Bonnie Stein. Modified to be VLF by me.


tex-mex-lentil-casserole

Date: Fri, 30 Jun 1995 09:52:36 -0700

From: TAUB@vaxvmsx.babson.edu

 TEX-MEX LENTIL CASSEROLE

 1 cup red lentils

 1 can vegetable stock

 1 cup chopped onion

 1 can diced tomatoes

 1 can diced green chilies

 1 tsp. chili powder

 1/4 tsp. ground cumin

 1/2 cup grated fat-free cheese

 2 tbsp. chopped cilantro

 Combine all ingredients except cheese and cilantro in 1-1/2 qt. coverable

 microwave-safe dish.  Microwave, covered, on HIGH 18-20 mins.  Carefully

 remove cover and stir; sprinkle with cheese, cover and let stand 20 mins.

 Garnish with cilantro.


tomato-leek-casserole

Date:    Fri, 16 Dec 94 14:13:48 CST

From:    "Jennifer Bunker" <jbunker@uci.edu>

*Tomato and Leek Casserole*

5 or 6 large leeks

2 lbs firm tomatoes

ff grated cheese (amount optional according to taste)

bread crumbs

red wine vinegar

marjoram, thyme, sage, pepper, rosemary

Slice leeks and tomatoes.  Layer in casserole dish (leeks on the bottom so

the juice from the tomatoes helps cook them :).  Sprinkle with red wine

vinegar.  Add cheese. Add layer of bread crumbs.  Spice according to taste.

(Repeat layer if desired).  Cook at 375 until bread crumbs are golden.

The amounts of ingredients in this one can be varied.  Some ppl prefer more

tomatoes, while I am allergic to them so tend to skimp there :)  The lack of

cooking time is due to the origination of the recipe.  I learned it in

Holland and the oven temps there are far different from here.  We usually

made it in some old nearly broken down toaster oven so the time varied with

each attempt :)  I have found many non vegan friends love this recipe.


veggie-casserole

Date:    Tue, 28 Mar 95 21:52:19 EST

From:    Cathybear <clar6341@mach1.wlu.ca>

This is what I put together for supper tonight, measurements are

approximate, and you may want to change/add seasoning as desired

Veggie Casserole

1 can red kidney beans, drained. (the mid-sized can)

1 can chick peas, drained. (same size)

2 cans tomatos (larger sized can...16 oz/ 500 mL, I think)

1 green pepper, chopped

1 large onion, diced

garlic cloves to taste

2-3 cups frozen vegetables. (I used corn)

Combine all ingredients in large casserole dish, and bake in 400F oven

for 45 mins.

You may add 1/2- 1 cup grated ff cheese the last ten minutes of cooking,

but I don't think it really needs it.

Serve over couscous (or any other grain you like)

It was rather liquid, next time, I think I will drain the tomatoes, reserving

liquid, and adding until it "looks right"


wild-rice-casserole

Date:    Mon, 09 May 94 12:43:00 EDT

From:    "Anne.Cox" <20676AC@msu.edu>

Wild Rice Casserole

1 c wild rice, uncooked

1 lb. fresh mushrooms, sliced thickly

1 c minced onion

3 c vegetable broth

3 cloves garlic, minced

Rinse wild rice well.  Combine wild rice, mushrooms, onion, and garlic in a 3

quart casserole dish.  Pour broth over it all, cover, and bake at 350 degrees

for about 1 1/2 hours.


bean-corn-chili

Date:    Mon, 20 Sep 93 19:13:53 EDT

From:    Crispin Cowan <crispin@csd.uwo.ca>

BEAN AND CORN CHILI

Ingredients:

red wine

2 or 3 onions

5 or 6 garlic cloves

2 or 3 green/red peppers

2 or 3 stalks of celery

6 small tomatoes (it was what I got cheap at the farmer's market)

4 tins of kidney beans

1 tin tomato paste

bag of frozen corn

soy sauce

Loisiana hot sauce

chili powder

ground corriander seed

cumin

black pepper

a big pot to put all this in

Saute the onions and garlic in a bit of red wine.  While it's sauteing,

chop up the peppers and celery and dump them in.  Finely chop up the

tomatoes and dump them in.  Dump in the tins of beans and tomato paste.

Reduce heat, stir.  Dump in 1-2 cups of the corn, or to taste.  Add

about 2 T of soy sauce, 1 - 5 tsp of Loisiana soy sauce or to taste,

1-2 T of chili powder, 1-2 T corriander seed, 1/2-1 T cumin, black

pepper to taste.  Simmer for an hour or two.


black-bean-chili

Date:    20 Jan 94 08:24:00 -0400

From:    "Carol A. Ruiz (203) 727-7706" <CAR%A1%UTRC@mrgate.utc.com>

Black Bean Chili

3 c dried black beans

2 large onions (2c. chopped)

6 cloves garlic, minced

1 bay leaf

4 tsp cumin

1 Tbsp Sweet Hungarian Paprika

1/2 tsp cayenne pepper

2 Tbsp Chili powder (if you have the REAL stuff, use 2 tsp chili & the rest

paprika)

2 tsp Oregano

1 green pepper, chopped

2 16oz cans peeled tomatoes (juice too), tomatoes chopped into big pieces

1 tsp sugar

salt to taste

cider vinegar for sauteing

Soak beans overnight.

In large stockpot, saute 1/2 of the onions & 2 cloves of the garlic in

cider vinegar (and water, if the fumes are killing you).  Once they are

soft, add beans and 8 cups water (or enough to cover the beans by 1 inch)

and the bay leaf.  Bring to a boil, then cover and simmer 1 hour.

In 2nd large stockpot, saute rest of onions until soft (again in

cider/water), then add 2 cloves garlic and green pepper..saute until

peppers get slightly soft.  Add spices (cumin, Hung. paprika, chili,

cayenne, oregano) and saute 3-5 additional minutes, adding water if

necessary to keep from sticking to the bottom.  Add tomatoes & their

juices, sugar, and 1/2 tsp salt.  Simmer for 30 min.

When beans have simmered for 1 hr, add them to the tomato mixture (when it

is done with 30 minutes of simmering by itself) and throw in remaining 2

cloves of minced garlic.  Stir and simmer 1-2 additional hours, leaving the

cover off or on (I chose off) to get your desired thickness/consistency.

Add more salt if you need it during this cooking stage.

I mean this recipe is AMAZING...I'm going to make it again this weekend!

It's excellent over rice, plain with bread (cornbread!) or over potatoes.


black-bean-chili-2

Date:    Tue, 21 Mar 95 11:40:22 EST

From:    MaryTCJr@aol.com

My school workload is building to a crescendo, and so are my work projects.

 That on top of a kid with a cold really cut into my food preparation time.

 I threw this together a few days ago and my husband (the carnivore) ACTUALLY

ATE IT!  A miracle!

One can of Trader Joe's black bean chili.

One can of Del Monte (I think) Mexican-style stewed tomatoes

1 tsp cumin

2 tbsp minced onions (dry)

2 tsp chili powder

1/2 cup water

1/2 cup textured vegetable protein

I heated it all up and simmered for about 10 minutes, then covered and let it

sit about 10 minutes while we were all running around trying to find time to

eat dinner.

Served over brown rice with cornbread on the side.

I actually had a can of all-meat chili ready for Hubby to eat if he

complained about my meatless chili, but he tasted mine and liked it!

I put tobasco on mine because I'm the only spicy head in the family.


bulgur-chili

Date:    Tue, 11 Apr 95 10:40:35 CDT

From:    alstern@mmm.com

Here's my favorate chili recipe of late:

Chili With Vegetables and Bulgur (From 500 Fat-free Recipes)

1/4 cup water

1/2 cup chopped onion

2 cloves garlic

1/2 cup sliced mushrooms

1 cup chopped green bell pepper

1 tablespoon chili powder

1 teaspoon ground cumin

3 1/2 cups chopped tomatoes (canned or fresh)

1/2 cup yellow squash, diced

2 cups cooked or canned beans (I use pintos) - drained and rinsed

1/2 cup bulgur (I usually throw in about 3/4 to 1 cup)

Heat water in large nonstick saucepan over medium heat.  Add onion and

garlic.  Cook and stir for 5 minutes, adding more water if necessary.

Add mushrooms, green pepper, chili powder, cumin, tomatoes and squash.

Cover and simmer for 15 minutes.

Add beans and bulgur.  Cover and cook until warmed through.


bulgur-chili-2

Date: Wed, 27 Sep 1995 13:00:28 -0700 (PDT)

From: wendy@CWU.EDU

I ran across a great chili recipe using bulgur wheat. It uses canned

goods, but I just replace them with fresh ingredients.

Good For You Chili

28 oz Crushed Tomatoes

2 16oz cans pinto or red kidney beans.  I usually soak and precook dried

beans (about 2 to 2 1/2 cups).

1 16 oz can solid pack pumpkin

1 C. chopped onion

1 C. chopped red bell peppers

2/3 cup uncooked red bulgur wheat

1 4oz can chopped green chilies

2 1/2T. chili powder

1 t. cumin

1 t. minced garlic

1 t. salt

In large pan combine 4C water and all ingredients except garnishes.

Bring to a boil, reduce heat, and simmer uncovered 30-35minutes or until

bulgur is tender.  Serve garnishes in bowls at the table (light sour

cream, shredded ff cheddar, sliced green onion, etc.).

Makes 6-2Cup servings; 228 calories; 11g Protein, 45g Carbos, 2g Fat

Also a bulgur salad recipe that is pretty good.

Bulgur Salad

Pour boiling water over 1 C. bulgur wheat.  Let stand 15 minutes.  Drain

off excess water.  Add 1/2 cup non fat plain yoghurt, 1 medium chopped

tomato, 1 chopped and seeded cucumber, 1/2 t. sage.  Chill and enjoy.

Less than 1g Fat per serving.  I used the leftovers to make sandwiches

with fresh lettuce, tomatoes, etc.  Excellent!!


can-chili

Date:    Wed, 14 Dec 94 14:35:15 PST

From:    "Berger, Jennifer N." <Berger@courier4.aero.org>

All in the Can Chili

2 cans of black beans

1 can of chili seasoned tomatoes (I used Del Monte Chili Style Diced

Tomatoes)

1 extra large can of diced tomatoes

1 can of Mexican corn

1 can of kidney beans

1 small can of diced green chilies

1 small can of whole spinach leaves

1 large russet potato

1 large white  onion

Open all cans and cut up the potato and onion. Place all ingredients in a

large pot and cook for 1 hour. Serve with ff tortillas and salsa like chili,

or eat in a bowl like soup. Serves 4 and you will have leftovers! Tastes

great -- season with pepper, Tabasco sauce, or whatever.


carols-chili

Date:    01 Oct 93 12:58:00 EDT

From:    "Carol A. Ruiz (203) 727-7706" <CAR%A1%UTRC@mrgate.utc.com>

Carol's Chili

2 small onions, chopped (not too small)

1 1/2 green peppers, chopped

(balsamic vinegar for *frying*)

2 16oz cans whole, peeled tomatoes

2 cans dark red kidney beans

1/2 can garbanzos

chili, paprika, and turmeric to taste

salt and pepper to taste

Fry onions and green peppers in balsamic vinegar.  Drain & rinse

beans, then using a potato masher, mash all but 1/2 can of the dark

red kidney beans, and the garbanzos.  Add mashed beans, and fry with

onions and peppers for a few minutes.  Add chili, paprika, and a pinch

of turmeric (you can add more chili later, this is just to get you

started) Now add both cans of tomatoes (split them in your pot with

the spatula), and the rest of the (intact) kidney beans.  Plan on

simmering this for at least 45 minutes, stirring occasionally.  As you

are simmering, adjust spices to your taste. (I was using this really

potent pure chili powder from an Indian store, so I used the paprika

to cut it - if you use regular supermarket chili, you probably don't

need the extra paprika.)

Serve over split baked potatoes, or whatever!  The mashed beans make

it nice and thick.

This was so good that my husband (who made a face when I said I was

making vegetarian chili) had not only seconds, but thirds!!


chili

Date:    Wed, 12 Oct 94 13:28:08 PDT

From:    Cynthia Grall <grall@la.tis.com>

Chili

Here's a great chili recipe that I've made more than once.  I created

this by combining a couple of chili recipes until I got something I

liked.  Its pretty easy to make and freezes well, so I always make a

huge batch.  It tastes much better the next day and it tastes great

with ff cornbread.

Choose any combination of the following to make as big a batch of

chili as you need, for more than 4 cans or items you will need to

double or triple the spices and use the higher amounts of the other

ingrediants:

about 1 C TVP, rehydrated

8-16 oz of tempeh, chopped

8-16 oz of tofu, crumbled

1-2 cans pinto beans, rinsed

1-2 cans kidney beans, rinsed

1-2 cans white beans, rinsed

any other bean you like

2-4 large onions, chopped

10 or more cloves garlic, chopped

2-4 green peppers, chopped

1 or more hot peppers of your choice (jalepeno, serrano,...), minced

2-4 15 oz cans crushed tomatoes

6-12 oz tomato paste

1/2-1 lb mushrooms, coursly chopped

1 teaspoon ground cayenne pepper

2 tablespoons chili powder

2 tablespoons worcestershire sauce

2 tablespoons vinegar

1 bay leaf

1 teaspoon cinnamon

1/2 teaspoon allspice

1 tablespoon cumin

Saute the onion, peppers, hot peppers, and garlic until the onions are

translucent.  Add all other ingrediants and simmer a minimum of 30

minutes (about how long corn bread takes to cook ;-).  Add water if

chili is too thick.  Adjust seasonings during cooking to taste.


chili-2

Date:    Mon, 21 Nov 94 10:46:47 PST

From:    William Evans <evans@c4west.eds.com>

Here's an easy ff chile that takes only about an hour of total effort.

I buy dried beans and soak for 24 hours as it seems to reduce the gas,

and they cook tender better.  This makes about 14 cups, so adjust

if you aren't a big chile fan.

1 pound	     Dried beans (mix to your liking, I usually use 1/2 red, 1/2 white)

1 14oz can   S&W Salsa with Chipotle chiles (hot, there are some of lower temp)

2 14oz can   S&W Mexican tomatoes (or your favorite kind)

1 14oz can   clear vegetable broth

1 2oz? can   tomato paste (optional, to your taste)

1 2oz  can   chopped mild chiles

1 14oz can   corn (could use frozen also)

1 large      white onion, chopped

1 med        green pepper, chopped

1 med        red pepper, chopped

4 stalks     celery, chopped

1 c          mushrooms, chopped

3-4 cloves   garlic, minced

1 pkg        Carroll Shelby's Chile Mix (or your own special mix)

Start the beans soaking in 6-8 c warm water.  I rinse and change water

three or four times in 24 hours.

After soaking, in fresh water, bring to a slow rolling boil for an hour.

Start at hi and reduce to med once the beans start boiling.  Keep almost

covered, or you will end up with a steam bath in the kitchen. Stir

every 15 minutes.  Add water if necessary.

Start everything else when you turn the heat up on the beans.

Saute the garlic in a tbls of the vegetable broth on med in a 2-3 qt pan.

Chop the onion and add to the garlic, adding the rest of the broth.

Chop and add the green and red peppers, mushrooms and the celery.

Continue the saute for about 15 mins until the veges are softened.

Add the salsa, tomatoes and tomato paste.  Add the can of corn (drained).

Add the chile seasoning, and continue to simmer on low, stiring occasionally.

When the beans are done, drain, rinse and return to to the pot and add

the veges and chile mix.  It's basically done at this point, but gets

better as the beans soak up some of the chile flavor, so I leave on low for

1-4 hours.  A crock pot would be great for this.  Use Masa flour to thicken,

to taste, mixing with a little warm tap water before adding to the chile.

Keeps a week or more in the fridge.

It's easy to modify this one.  Many of you have your own special chile

spices, so do your own thing there.  I will ocassionally add a can of

green beans to the pot, or toss in a diced potato.  I found a 16 bean

assortment of dried beans at the store one day (western family brand)

and they were great.


chili-3

Date:    Sun, 15 Jan 95 10:10:30 +0200

From:    Jody Bar-On <jodyb@techunix.technion.ac.il>

Chili

2 large garlic cloves, chopped fine or pressed.

1 large onion, chopped

1 green pepper, chopped

1 green hot pepper, chopped

1 zucchini, diced

1 large can whole peeled tomatoes

6 oz. tomato paste

3 tbsp. chili powder (or as much as you can stand)

1/2 tsp cloves

1 tsp white vinegar

1/4 cup uncooked brown rice

Saute the chopped vegies (all but zuchini) in about 1/2 cup water

until the onions are translucent.  Add everything else and bring to

boil.  Lower heat to simmer and add 4 cups of cooked or canned kidney

beans. (oops, I forgot the beans in the ingredient list above) Simmer

for about an hour, or longer.  Even better if it sits another day.

Freezes well.  Good over rice.


chili-4

Date: Tue, 12 Sep 1995 09:06:52 -0700

From: sherry@gorge.net (Sherry Rose)

Chili: Here's the one I grew up with -- definitely gringo, but easy

and satisfying.

In the morning, put in a slow-cooker:

        1 16 oz. can tomato sauce

        2 16 oz. cans kidney beans

        1 tsp. salt

        2 tsp. chili powder

        (2 Tbsp. dry tvp, optional)

        1 small onion, cut up

        (*or* 1 Tbsp. dried minced onions)

Cook all day and eat.

Variations: substitute for one can beans,

        1 16 oz. can corn

        substitute black beans, pintos, or any other type of canned beans

Stir in salsa at end, if desired, or add one small can of mild diced green

chiles.

The above recipe can be made in any quantity, though the seasonings will

need to be adjusted down a bit.


chili-5

Date: Thu, 14 Sep 1995 8:59:11 -0500 (CDT)

From: CASEY_J@hbfuller.com

This is pretty darn simple.  I usually just dump anything in a dutch

oven and simmer.

Ingrediants:

-----------

1 15 oz. can of each black beans, spicy kidney beans and pinto beans.

1 15 oz. can of tomato sauce (low-salt)

1 15 oz. can of diced tomatoes (low-salt)

1 med. onion chopped

3-6 cloves of garlic (depends on my mood)

1 green pepper sliced

1 zucchini chopped

4 Tbs. chili powder

That's it.  You throw it all in a dutch oven and let it cook for a good hour.

Somedays I will saute the pepper, zucchini and garlic in veggie broth before

hand, again it depends on my mood.  I serve this over cooked elbow macaroni and

top with fatfree sour cream and/or fatfree cheddar cheese.


chipotle-black-bean-chili

Date: Sun, 13 Aug 95 23:54:06 -0500

From: Ann Miner <annminer@nauticom.net>

                    *  Exported from  MasterCook II  *

                        Chipotle-Black Bean Chili

Recipe By     : Fast & Healthy Jan/Feb 1995 Serving Size  : 4    Preparation

Time :0:00

Categories    : Beans                            Low-Fat

                Chili

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1      medium        onion -- chopped

   3                    garlic cloves -- minced

   2      cans          black beans -- drained & rinsed

   2      cans          no-salt-added whole tomatoes -- undrained, cut-up

   1                    chipotle chile pepper -- minced*

   1      teaspoon      dried oregano

     1/2  teaspoon      cumin

   Spray medium nonstick saucepan or large skillet with nonstick cooking

spray.  Heat over medium heat until hot.  Add onion and garlic; cook 4

minutes.  Stir in remaining ingredients.  Bring to a boil.  reduce heat;

simmer, uncovered, 8 to 10 minutes or until thoroughly heated.

   Makes 4 (1-1/3-cup) servings.

Per serving:  230 calories, 1 gram fat.

*  To substitute for chipotle chile pepper, use 1/4 teaspoon ground red

pepper (cayenne) and 3 drops liquid smoke.

                   - - - - - - - - - - - - - - - - - -


chipotle-chili

Date:    Wed, 04 May 94 18:17:45 EDT

From:    barbara960@aol.com

Bon Appetit vegetarian chili with chipotle chilies (adapted)

1 C. chopped carrots

 1 C. chopped red or green bell pepper

1 C chopped onion

3 lg. garlic cloves, minced

1 T. chili powder

2 t. ground cumin

1  28 oz. can italian plum tomatoes with juice, chopped

1 15 oz. can red kidney beans, drained

1  15 oz. can  cannellini beans, drained

1 15 oz. can black beans, drained

2 T. canned  chopped chipotle chilies in adobo sauce

You guys can figure out the rest. Cook for 30 minutes, stirring, and add salt

and pepper.


cincinnati-chili

Date:    Thu, 10 Feb 94 07:22:11 EST

From:    loos@sed.psrw.com (Mary Loos)

Cincinnati (Greek) Vegetarian Chili

==================================

1 med. onion

1 rib celery, finely chopped

1 med carrot, finely chopped

2 cloves garlic, minced

4 1/2 c. water

1 can tomato paste

1 tsp each chili powder, cinnamon & salt

1/2 tsp each paprika, black pepper, oregano & cumin

1/4 tsp each ground allspice, cloves & nutmeg

1 bay leaf

1/3 cup bulgur wheat

In heavy saucepan, saute onion, celery & carrot (I use balsmatic vinegar).

Stir in garlic & cook another minute.  Add water, tomato paste & spices.

Bring to a boil, reduce heat & simmer 30 minutes.  Add bulgur wheat and

and cook another 30 minutes.  Add more water if necessary.  Remove bay leaf

before serving.

Serving Suggestions:

2-Way : spaghetti topped with chili

3-Way : spaghetti topped with chili & ff cheddar cheese

4-Way : spaghetti topped with chili & ff cheddar cheese & chopped onions

5-Way : spaghetti topped with chili & ff cheddar cheese & chopped onions &

                        pinto beans

Variations:

        I've added other vegetables such as zucchini and peppers and mushrooms.

Another topping could be yogurt.  Purists demand oyster crackers (warning:

they are not low in fat).


cincinnati-chili-2

Date:    Thu, 21 Jul 94 07:50:22 EDT

From:    matejkrf@Picard.ml.wpafb.af.mil (Richard F. Matejka)

{ Exported from MasterCook Mac }

Cincinnati Five Way Chili

Recipe By:	Pam Smith

Serving Size:	4

Preparation Time:	0:15

Categories:	Soup/Chili

Amount	Measure	Ingredient	Preparation Method

1 JJJ	lg	onion	chopped fine

2 JJJ	cloves	garlic	crushed

1 JJJ	tbsp	chili powder

1 JJJ	tbsp	paprika

1 JJJ	tsp	black pepper

 1/2	tsp	cumin

 1/2	tsp	cinnamon

 1/4	tsp	nutmeg

20 JJJ	oz can	stewed tomatoes	crushed

2 JJJ	c	water

1 JJJ	tbsp	red wine vinegar

1 JJJ	tbsp	honey

Cook onion and garlic until tender.  Stir in chili powder, paprika,

pepper, cum in, cinnamon, and nutmeg.  Add tomatoes, water, vinegar,

and honey.  Reduce heat to low.  Simmer 30 minutes, stirring

occasionally until thickened and flavors are blended. Serve over pasta

 .

QQQQQ


crock-pot-chili

Date:    Thu, 07 Jul 94 10:25:27 EDT

From:    Lynn Stepanek <vaughn@queens.edu>

Crock Pot Chili

15 oz dried (Kidney) Beans

1 package (Ortega) Chili Seasoning

   (or your own mix of chili spices)

30 oz crushed tomatoes

2 cups dried TVP (ground beef sized pieces)

1 cup hot water (tap is fine)

1 large onion diced

cumin, chili pepper, cayenne pepper to taste

enough water to keep from burning

- Rinse and soak beans overnight

- mix TVP with hot water, 1/2 onions, and "spices to taste", soak

  overnight

- in morning:  drain beans, put in crockpot with tomatoes and chili

  seasoning mix, add enough water to keep from burning, cook all day

  on low while at work

- in evening take 1/2 of bean mix and put in pot.  Mix TVP in with

  beans in crockpot, cook another two to four hours

- Taste to make sure beans are done.  Serve with rice or cornbread,

  salad, etc for a meal.

Notes:  Can leave out TVP for just "chili beans".

        I also added green peppers and chopped mushrooms to the TVP

        version.


easy-chili

Date:    Sat, 29 Oct 94 21:33:09 EDT

From:    SUSAN WYLDER <ZF_WYLDER@SCSU.SCSU.EDU>

---------- Recipe via Meal-Master (tm) v8.00 (BB)

      Title: Fast and Easy Chili

 Categories: Beans, Soy, Fast food

      Yield: 4 servings

      1 lg Onion, chopped medium

      2 tb Water

      2    Hot peppers (or more to

           --taste), chopped fine

      3    Garlic cloves, chopped fine

      1 cn Pinto or Kidney Beans (or 2

           --cups cooked beans)

      1 cn Tomato sauce (15 oz.)

      1 c  TVP

      1 ts Chili powder

           Salt to taste

  Saute onion and peppers in water, and add garlic when

  nearly clear.  Add beans, tomato sauce, TVP, and

  spices.  Cook at low heat for 5 to 10 minutes until

  TVP is soft.

-----


easy-chili-2

Date: Tue, 12 Sep 95 12:46:12 PDT

From: Bill Evans <evans@c4west.eds.com>

Bob Williams asked for chile recipes, so here's my standard.  I still

make a big batch about 3 times a month and it is my typical lunch

served over rice.  I just keep making it hotter, and it doesn't

get boring :-)

EASY FATFREE CHILE

Here's an easy fatfree chile that takes only about an hour of total

effort.  I buy dried beans and soak for 24 hours as it seems to reduce

the gas, and they cook tender better.  This makes about 14 cups,

so adjust if you aren't a big chile fan.

2 c          dried beans (I usually use 1/2 red, 1/2 black)

1 14oz can   S&W Salsa with chipotle chiles

2 14oz can   Stewed Tomatoes (cut up or buy pre-diced)

1 14oz can   clear vegetable broth

1  2oz can   chopped mild chiles

1 14oz can   corn (could use frozen also)

1 large      white onion, chopped

1 med        green pepper, chopped

1 med        red pepper, chopped

4 stalks     celery, chopped

1 c          mushrooms, chopped (optional)

3-4 cloves   garlic, crushed

1 pkg        Carroll Shelby's Chile Mix (or your own special mix)

             (When I'm out, I use 3 Tbls Chile Spice, and 1.5 Tbls Cumin)

Start the beans soaking in 6-8 c warm water.  I rinse and change water

three or four times in 24 hours.  (or use about 5 cups of caned beans)

After soaking, in fresh water, bring to a slow rolling boil for 1 hour.

Start at hi and reduce to med once the beans start boiling.  Keep almost

covered, or you will end up with a steam bath in the kitchen. Stir

every 15 minutes.  Add water if necessary.  Add about a tablespoon of oil

if you need to reduce the foaming (it get poured off with the water).

Start everything else when you turn the heat up on the beans.

Saute the garlic in 2 tbls of the vegetable broth on med in a 4 qt. pan.

Chop the onion and add to the garlic, adding the rest of the broth.

Chop and add the celery, green and red peppers, and the mushrooms.

Continue the saute for about 15 mins until the veges are softened.

Add the salsa, tomatoes and the can of corn (drained).  Add the chile

seasoning, and continue to simmer on low, stiring occasionally.

When the beans are done, drain, rinse and return to to the pot and add

the veges and chile mix.  It's basically done at this point, but gets

better as the beans soak up some of the chile flavor, so I leave on low

for 1 hour or so.  A crock pot would be great for this.  Use Masa flour

(comes with the Chile Mix) or plain flour to thicken, mixing with a little

warm tap water before adding to the chile.

Serve over rice or pasta.  Keeps a week or more in the fridge.

It's easy to modify this one.  Many of you have your own special chile

spices, so do your own thing there.  I will ocassionally add a can of

green beans to the pot, or toss in a diced potato.


easy-chili-3

Date: Wed, 13 Sep 95 8:04:02 -0400

From: "Jackson, Mandy" <mjack@usia.gov>

i bring this to potlucks all the time:

easy low-fat chili

1 medium onion, chopped

1/4 cup chopped green pepper

4 cups water, divided

1 can (15-16 oz) great northern beans, rinsed & drained

1 can (15 oz.) navy beans, rinsed & drained

1 can (6 oz.) salt-free tomato paste

1 can (14 1/2 oz.) low-salt diced tomatoes, undrained

2 to 4 tsp. chili powder

1 tsp, salt (optional)

1/2 tsp. pepper

In a large saucepan, cook the onion and green pepper in 1/2 cup water

until tender.  Add beans, tomato paste, and tomatoes.  Stir in chili

powder, salt if desired, pepper and remaining water; bring to a boil.

Reduce heat, cover & simmer for 20 minutes. (Mandy's note: After it

boils, I put the chili in the crock pot on high until we're ready to

eat.)  Yield: 7 servings

Nutritional Value: 198 calories, 295 mg sodium, 0 cholesterol, 38 gm

charbohydrate, 1 1 gm protein, 1 gm fat.  (Taken from Taste of Home

magazine).


espresso-chili

Date:    Tue, 07 Sep 93 10:42:51 PDT

From:    Valerie Schultheiss <valerie@halcyon.com>

This recipe was in the Seattle Times food section last week.  (Espresso,

especially in Seattle, huh!)  I made it this weekend and it's pretty good

- the "sauce" is dark and thick.  It called for a little oil to saute the

onions and garlic but I made it quite successfully without and have left

it out of the instructions.  Bon appetit!

ESPRESSO BEAN CHILI (originally from "Little Meals" by Rozanne Gold)

1/2 pound (about 1-1/3 cups) black beans

1 bay leaf (i forgot to put this in!)

3 (or more!) medium cloves garlic, peeled and minced

1 medium onion, peeled and finely chopped

4 teaspoons instant espresso powder (Medaglia D'Oro is widely available)

1-1/2 Tablespoons chili powder (more to taste)

2 teaspoons ground cumin

2 teaspoons dried oregano leaves, crushed

1 28-ounce can crushed tomatoes

1/4 teaspoon salt (i felt it needed more)

2 Tablespoons minced cilantro (Chinese parsley)

Optional:

about 1/2 cup plain nonfat yogurt

1 Tablespoon lime juice

1.  Put the beans in a large bowl and cover with lots of water.  Cover and

let soak overnight.  (Or place the beans in a saucepan, cover with water

and bring to a boil.  Boil 1 minute.  Let sit 1 hour.)

2.  Drain the beans and place in a large pan.  Add 3 cups water and the

bay leaf.  Bring to a simmer.

3.  In a (non-stick) skillet cook the garlic and onions over medium

heat for 10 minutes.  Add the espresso powder, chili powder, cumin,

oregano, and tomatoes.  Simmer 15 minutes.

4.  Stir the tomato mixture into the beans.  Simmer the chili 1-1/2 - 2

hours, until *very* thick and beans are *very* tender.  Stir often during

the end of the cooking time to prevent sticking.

5.  Stir the salt and cilantro into the chili.  Combine the yogurt and

lime juice, if using, and spoon a little on top of each serving of chili.


garden-patch-chili

Date:    Mon, 25 Oct 93 11:27:05 PDT

From:    Valerie Schultheiss <valerie@halcyon.com>

Garden Patch Chili

1 pound dried red kidney beans, rinsed and soaked for 4-12 hours

3 cups chopped onions

2 fresh jalapeno chilies, stemmed & minced (include seeds)

6 garlic cloves, peeled and minced

3 Tbsp chili powder

1 Tbsp ground cumin

1 Tbsp dried oregano, crumbled

1 28-oz can crushed tomatoes with juice

3 cups vegetable broth, homemade or canned

2 cups water

1 red bell pepper, stemmed, cored and dices

1-2 tsp salt or to taste

1 17-ounce can corn kernels, drained

Toppings of your choice (salsa, chopped red onions, chopped cilantro, nf

yogurt, [avocado, cheese], etc.)

1.	Drain beans.

2.	In a large sauce pan or stock pot warm a little vegetable broth

over medium heat.  Add onions, jalapenos, garlic, chili powder, cumin,

and oregano.  Lower heat and cook partially covered, stirring once or

twice, for 15 minutes.

3.	Add the tomatoes and their juice, the vegetable broth, the water,

and the beans.  Raise heat and bring to boil.  Lower heat to medium,

cover pot, and cook, stirring occasionally, for 60 minutes.

4.	Stir in the bell pepper and salt and cook, stirring often, for

another 60 minutes or until the beans are tender.  [Note:  watch it *very

closely* after about 30 minutes; once the liquid is absorbed it will tend

to stick and burn.]

5.	Remove from heat and stir in corn.

6.	Serve with toppings as desired.


hominy-chili

Date:    Mon, 05 Dec 94 14:16:24 EST

From:    ksp1@cornell.edu (Kimberly Phillips)

Amy's chili

1 28 oz can crushed tomato

2 cans pinto beans

1 can garbonzo beans

1 can hominy

1 small can (4.5 oz maybe?) tomato paste

1 small can green chili peppers (she says they often come in short tins of a

       couple ounces)

2 chopped onions

2 chopped zucchini

1-1/2 Tbsp chili powder

1 to 2 tsp cumin

a few cloves af garlic (or 2/4 tsp garlic powder)

1 tsp molasses

Mix it all together in a large pot and cook until done (basically anywhere

between "it's all heated through" and "the zucchini are about to fall

apart."

Enjoy!

Amy didn't mention pre-cooking the onions so I don't know if she does, but

it probably wouldn't be a bad idea.


lentil-chili

Date:    Fri, 23 Apr 93 09:20:55 PDT

From:    therese@garnet.berkeley.edu

A recipe from Mollie Katzen's _Still_Life_with_Menu_

LENTIL CHILI

4 cups dried lentils

6-7 cups water (can substitute tomato juice for 2 cups of water)

1 1-lb can tomatoes, or 3-4 fresh tomatoes, chopped

2 teaspoons ground cumin

1 teaspoon paprika

1/2 teaspoon dried thyme (or 2 teaspoons fresh thyme)

10 to 12 medium-sized cloves of garlic, minced (it mellows considerably!)

2 medium-sized onions, finely chopped

2 teaspoons salt (I cut this way down)

freshly ground black pepper

4-6 tablespoons tomato paste

1-2 tablespoons red wine or balsamic vinegar

crushed red pepper to taste

optional topping:

minced fresh parsley or cilantro

Put lentils and water in large kettle and bring to a boil, then lower heat

to a simmer.  Partially cover and cook about 30 minutes, checking to make

sure it's JUST simmering.  Chop the veggies during this time.  After 30

minutes add the tomatoes, cumin, paprika, thyme, garlic, and onions.  Stir,

cover again, and cook for another 45-60 minutes until lentils are tender.

Check the water level and add more water or tomato juice if it needs it.

Stir every 10 to 15 minutes.  Add salt, black pepper, and tomato paste.

Simmer slowly for 30 more minutes, until lentils are very soft.  About 10

to 15 minutes before serving, add vinegar and red pepper.  Serve with

topping, if desired. Serves at least 8 people and freezes well if you're

only one or two people!

Note:  This cooks really well in a pressure cooker - just put in everything

except the vinegar and red pepper and cook the whole mess about 30-45

minutes.  It would probably also do well in a slow-cooker/crock pot.  Again,

just put everything but the last two ingredients in and cook away!


lentil-chili-2

Date:    29 Apr 94 09:10:32 PST

From:    "Tanya Heikkinen"  <THEIKKINEN@marvin.ag.uidaho.edu>

Lentil Chili

------------

(serves 6)

2 cups lentils

5 cups water

28 oz canned tomatoes

1 bell pepper, chopped

2 jalapenos, chopped

1 large onion, chopped

4 garlic cloves, minced

1 tbsp chili powder

2 tsp cumin

1 tsp oregano

salt to taste

more cayenne to taste

Rinse the lentils and cook until soft.  There will be extra water, but

since this is soup, that's okay.  Add the tomatoes and veggies, and

cook until the onion is soft.  Add the spices to taste.

Variations:

As someone else pointed out, adding bulgur (or brown rice) is tasty

and satisfying.  Add 1/2 cup of grain to the lentils and add another 1

cup of water.

Shredded carrots and corn are also good.  In fact, I've found that

you can make just about any gloopy mass into chili by adding chili

powder.  :-)

Kidney beans are also very good in this recipe.


mixed-bean-chili

Date:    Fri, 27 Aug 93 12:51:05 EDT

From:    aji@geri.duke.edu (Andrew J. Infante)

MIXED BEAN CHILI

So, I added 1 cup of tvp to 2 cups of water, with a few tbls of

chili powder and 4-5 cloves of garlic, minced, and simmered (boiled)

in a pan, to create the "meat" for the chili.

3 large bell peppers (red, green, yellow - very nice looking! :), chopped

More and more garlic (I'm italian :)

I forgot turmeric, and realized that that's what give chili alot of flavor

Chili powder - about 1/8 cup :0 - I like it HOT!

(well, maybe more like 1/12 cup)

2 large chopped onions

5-6 medium tomatoes, chopped

1 can (8oz) tomato paste

1 can (16 oz) tomato puree

Red and green hot peppers (chilis and jalepenos, enough for making the

brow sweat! :)

2 cups black beans, (about, I didn't really measure anything!), softened

2-3 cups red pinto beans (same as above)

(these were boiled for 'bout 10 minutes, then soaked 24 hours prior)

1/8 cup nutritional yeast (flavor ~cheezy)

2 More cups mixed softened beans, pulverized in food processor

After the TVP is brazed (? whatever...) in the pan - enough to

look like meat (for me, I need that), add everything else.

Beware, this makes _alot_ of chili!

(also added to the pot was about 6 cups of water to mix everything

together)

Cook for about 5 hours at low heat (it doesn't have to - I left the

house and it kept cooking...:)


mung-bean-chili

Date:    Tue, 16 Aug 94 21:45:34 CDT

From:    Natalie Frankel <Natalie.Frankel@mixcom.mixcom.com>

<T> Chili

CHILI

1 cup	Mung Beans (I used Bob's Red Mill brand of hard-shell,

sprouted beans), soaked for 3 hrs. but not cooked, then

all liquid drained off)*

1 15 oz. can	kidney beans, rinsed

1 cup	corn kernels, fresh off the cob or frozen

2 15 oz. cans	tomato sauce

1 10 oz. can 	stewed tomatoes

3 	cut up fresh tomatoes

1	onion, coarsely chopped

1 TB	chili powder

1 TB	cumin

1/4 tsp	freshly ground pepper (about 4 twists of the pepper grinder)

4	chili peppers (I put them in a tea diffuser and dropped the

whole thing in because the peppers are hot and have alot of

seeds and I was afraid it would be too hot for me.  You

could also wrap them in cheese cloth if you have some, or

just throw them in and let them cook away.)

_____________________________________________________________________________

1 	coarsely chopped green pepper

1	coarsely chopped red pepper

3 stalks	coarsely chopped celery

Put all of the ingredients above the line in a crock pot.  Cook on high for

2 hours.  Lower heat to low and cook an additional 6-10 hours.  When ready to

serve, stir in a mixture of green and red peppers and celery.  The heat of the

chili will heat them through but leave them crunchy.  If you are reheating

the chili before serving, put the peppers/celery in just before

microwaving/reheating.

Enjoy!

*The mung beans are not as hard as regular beans, and the sprouting causes

them to crack a little.  I'm not sure if there are other brands just like

this that can also be used.  If not, use black beans or other beans, canned

or cooked in place of the mung beans.


poblano-chili

Date:    Mon, 31 May 93 23:00:29 PDT

From:    ""Michelle R. Dick"" <artemis>

The Jump-Start Deli in Santa Rosa, California serves strictly

McDougall foods.  They put out a recipe pamphlet containing 30 of

their recipes.

You can get this pamphlet by mailing a check for $5.35 made out to

"Jump Start" to:

Jump-Start!

1195 West College Avenue

Santa Rosa, CA 95401

(707) 578-6151

Here is their chili recipe, reprinted with permission

BLACK BEAN POBLANO CHILI AND CORN SAUCE

(makes 2 qts)

1 lb. black beans (dry)

1 2/3 cups red onions, finely chopped

1 2/3 Tblsp. garlic, minced

5 ox. red peppers (fresh), chopped

1 1/2 chili poblanos (fresh), chopped (or anaheims)

2/3 lb. diced tomatoes

1 1/4 Tblsp. cider vinegar

2 tsp. marjoram

1 tsp. crushed dried chilies

1 bay leaf, ground

1 1/4 tsp. cumin

1 1/4 tsp. pasilla chili powder

salt, to taste

black pepper, to taste

1 2/3 cups bean juice

1/4 lb frozen corn

2 1/2 Tblsps. cilantro, chopped

Procedure:

1) Sort, soak (overnight) and cook beans until done, but firm --

reserve bean juice.

2) Saute onions, add garlic: add red and poblano chilis, saute.  Add

seasonings, diced tomatoes, vinegar and bean juice.  Simmer 15

minutes.

3) Add cooked black beans, simmer 15 minutes.  Stir in corn and

cilantro.


pumpkin-chili

Date:    Mon, 28 Mar 94 19:55:51 EST

From:    FREEDMJ@delphi.com

Chili with pumpkin

4    Cup    Water

1    can    Tomato, crushed (28 oz)

3    can    Red Kidney Beans (16 oz)

1    can    Solid pack Pumpkin (16 oz)

1    Cup    Onion, Chopped

1    Cup    Red Bell Pepper, Chopped

1    Cup    Bulgur wheat, uncooked

1    Cup    Green chilies, chopped

1    Tbs    Chili powder

1    tsp    Garlic, minced

1    tsp    ground Cumin

1    tsp    salt

Drain and rinse the beans. Put all ingredients into a pot and bring to a

boil. Reduce heat and simmer for 35 min.


spicy-wheatberry-chili

Date:    Thu, 19 Jan 95 19:12:12 EST

From:    sysbill@tenforward.cc.uky.edu

Subject: spicy fatfree chile

Don't try this unless you like your chili spicey!  I made it last night:

Spicy Fatfree Chili

1 cup uncooked hard wheat berries

2 onions chopped

2 cups cooked pinto beans

3 Tablespoons (approx) cinnamon

1/4 cup (approx) chili powder

1 16 oz. jar picante sauce

2 14.5 oz. cans chili tomatoes

1 4.5 oz. can green chilis

1 7 oz. can jalapeno relish

Cook the wheat berries in 2.5 cups of water (it will take about an hour).

Combine the remaining ingredients and simmer while the wheat berries are

cooking.   Add the wheat berries when they are done and enjoy!

If the wheat berries do not absorb all the water, drain them before adding

to the chili.  They should be a little chewy.  I didn't measure the cinnamon

or chili powder;  the measurements should be close though.  The pinto beans

were fresh.


sunday-chili

Date:    08 Mar 94 12:57:00 EST

From:    "Elaine Silva" <ESILVA@ada.npt.nuwc.navy.mil>

adapted from the february issue of vegetarian times

sunday chili

3 cups dry kidney beans  (i used canned)

1 large onion

4 cloves garlic, minced

1 green bell pepper, chopped

1 cup coarsely chopped green cabbage

1/2 cup diced red unpeeled potatoes

10 oz. can tomatoes, with liquid

1 to 2 tbs chili powder

1/2 tsp cumin

1/2 cup uncooked brown rice

5 cups water or vegetable broth (i used broth)

salt and pepper to taste

soak beans overnight in cold water to cover.  drain.  put beans in slow cooker.

in a large skillet over medium-high heat, water saute onion and garlic until

soft, about 3 to 5 min.  add bell pepper, cabbage, potatoes, tomatoes,

chili powder and cumin.  continue cooking, stirring frequently, for 3 min;

transfer to slow cooker.  add rice and broth, cover and cook on low for

6 to 8 hours.  season to taste.  servers 8.


tempeh-chili

Date:    Mon, 09 Aug 93 14:37:48

From:    leslie@cancer.oncology.mcgill.ca (Leslie E Murphy)

TEMPEH CHILI

2 packages tempeh, cubed

3 or 4 zucchini

1 large onion, chopped

4/5 cloves garlic

2 cups frozen corn

1 red or green bell pepper

1 small can Ortega chilis (mild)

extra hot stuff if you want

2 large cans enchilada sauce or chili sauce < or 1 can sauce and one 6

ounce can tomato paste and 2 cups water, my husband's preference>

Put it all in a large pot and simmer for 30 minutes or so.

Serve over polenta, rice or other grain, or pasta


tempeh-chili-2

Date: Mon, 14 Aug 1995 09:51:03 -0700

From: mmonteit@hookup.net (Mary Monteith)

Tempeh Chili (adapted from a recipe in Canadian Living Magazine)

3/4 lb tempeh, thawed and crumbled

1 onion, chopped

half of a sweet green pepper, chopped

2 cloves garlic, minced (I use more than this, adjust if you like garlic)

1 can (28 oz.) tomatoes, undrained

1 can (19 oz.) kidney beans, drained and rinsed

1 can (5 1/2 oz.) tomato paste

1/4 cup cider vinegar

1/4 cup molasses

1 tbsp soy sauce

1 tbsp Dijon mustard

2 tsp chili powder

1 tsp each of dried basil and oregano

1/2 tsp salt (I omitted this)

1/4 tsp pepper

This recipe called for one tbsp of vegetable oil to brown the tempeh;

however, I just  used a little veggie stock instead.  You could probably

omit altogether, since the recipe calls for the tempeh to be cooked in the

water anyway.

In large saucepan, heat veggie stock over medium heat; cook tempeh

with 1/2 cup water, stirring, for 5 minutes or until browned.  Add onion,

green pepper and garlic; cook, covered and stirring occasionally, for 5

minutes or until onions are softened.  Chop tomatoes; add to mixture along

with beans, tomato paste, vinegar, molasses, soy sauce, mustard, chili

powder, basil, oregano, salt and pepper.  Bring to boil; reduce heat and

simmer for 15 minutes.

This is great served over brown rice!  Enjoy.


tofu-chili

Date:    Fri, 27 Jan 95 18:14:22 -0400

From:    frankm@extendsys.com (Frank I. Mason)

My favorite firm LF tofu recipe is Tofu Chili (Mom's original SAD

recipe converted)  Easy to prepare and I seem to always have the

fixing in the cupboard.

Tofu Chili:

1 medium                                green pepper =20

1 large                                     yellow onion

2-4 stalks                                celery

1 clove                                    garlic

1 (14oz) can                            Stewed Tomatoes=20

1 (14oz) can                            Tomato Sauce

1 (14oz) can                            Red Kidney Beans=20

1 (14oz) can                            Chili Beans=20

1 to 3 Tbls                               Chili Powder (to your taste)

1 cake                                      LowFat extra firm tofu

(1/2"-3/4" cubes)

Directions:

Saut=E9 pepper, onion,celery and garlic with a little vegetable. stock (or

water) in a=20

large pan (I use my Dutch oven). Then just add all the canned item juice and

all=20

to the pot along with the tofu.  Bring to a slow boil and simmer covered for=

 at=20

least 45 minutes. (I like to make it in the morning and simmer all day makes=

=20

the house smell good)

I have even had SAD people enjoy it.....


tvp-chili

Date:    Tue, 21 Sep 93 13:55:20 BST

From:    Michael Traub <traub@btcs.bt.co.uk>

TVP CHILI

1 large	Onion

3 cloves	Garlic

2 Green	Chillies, finely chopped

1 Red	Chilli, finely chopped

3 teaspoons	Cummin

1-1/2 lbs	TVP (soaked weight) marinated for at least 3 hours in:

1 teaspoon	Mixed Herbs

                1 teaspoon      Oregano

2 teaspoons	Black Pepper

1	Vegetable Stock Cube

sufficient	boiling water to cover

to taste	Black Pepper

1 lb	Peeled Tomatoes

1 cup	water

1 lb	Sweet Corn/Corn

1 lb	Kidney Beans (cooked weight)

to thicken	Tomato Puree/Paste

Sizzle  onions,  garlic  and spices in some water. Add the TVP and cook for

another  few  minutes.  Add  the  tomatoes  and  water  and cook for fiteen

minutes. Add the corn and kidney beans. Add tomato puree to thicken.


tvp-chili-2

Date:    Sat, 11 Feb 95 11:33:25 EST

From:    KPSMARTI@EKU.ACS.EKU.EDU

TVP Chili

Soak about 1 cup of TVP in boiling water, to cover, with several tbsp taco

seasoning, extra chili powder, and salt to taste...let it sit until the TVP has

soaked up much of the water and flavor from the spices.

Meanwhile, saute 1 chopped green pepper, 1 chopped med/large onion, and

1-2 cloves finely chopped garlic in wine or balsamic vinegar until the onion

is translucent. Stir in one can of diced tomatoes (~16 oz), one or two cans of

drained and *rinsed* kidney beans, one can of tomato sauce (8 oz), chili powder

,

and 1/2-1 tsp dried basil (or several chopped leaves if fresh).  Drain excess

liquid from the TVP (so there isn't a puddle of water...it can still be wet)

and add to the rest.  Bring to a boil, reduce heat, and simmer 20 minutes or

more.  To each bowl my SO and I like a big blob of Pace medium picante, but

my 6 yo likes it plain with baked Tostito's.


two-day-chili

Date:    Fri, 31 Mar 95 08:05:35 PST

From:    kmdavis@netcom.com (Karen M. Davis)

 I made some black bean chili last week (black beans, canned tomatoes,

 saute'd onions and carrots, spices) - from scratch - a crockpot full.

 And added a "secret ingredient" - brown rice, which I added when I

 started to cook the (presoaked) beans - overnight at high in the

 crockpot.  All my SAD friends who ate it thought it was *great*, and that

 it contained m**t (actually, no added f*t, no added m**t - just what was

 in the rice, etc ;-)

 Given that my SAD friends won't knowingly eat VLF-veg, I thought it was a

 great hit when they all took seconds!

 Two-day Chili

 1 pound of black beans, soaked starting in the early a.m.

 1 c. brown rice (med. grain)

 28 oz. can diced tomatoes with sauce

 2-3 med./lg. onions, chopped

 3 lg. carrots, diced

 garlic cloves to taste, chopped

 chili powder to taste

 cumin to taste

 Cook brown rice and soaked beans in water to cover in crockpot set to

 high (overnight).  In the morning, add saute'd veggies, canned tomatoes

 and spices. Continue cooking on high (watch the water level) until dinner

 for flavors to blend.  Serve over rice/potatoes/tortillas, etc.


veg-chili

Date:    Tue, 17 Aug 93 14:22:55 EDT

From:    jfrawley@mailbox.syr.edu

Chili Without Carne

Adapted from Jane Brody's Good Food Book

My notes are marked with an *

2 medium onions, chopped

3 large cloves garlic, minced

1 green pepper, chopped

*I used 1 green pepper and one red pepper

1 fresh jalapeno pepper, finely chopped (wear rubber gloves), or 2

  tablespoons canned hot peppers (jalapeno or green chilies)

1 28-ounce can tomatoes in puree or drained tomatoes, chopped plus a

  15-ounce can of puree

*I doubled this amount and then doubled all the spices as well

I will put in the original amounts, and you can decide how much you

would like to use

1/2 teaspoon ground coriander

1/4 teaspoon whole cloves or generous pinch ground cloves

1/4 teaspoon allspice berries or generous pinch ground allspice

2 teaspoons oregano

2 tablespoons brown sugar (If you're not into sugar, don't use it.

It does give the chili an interesting flavor mix with the sugar and

spices)

2 tablespoons mild chli powder

2 tablespoons ground cumin

2 cups cooked kidney or pinto beans

*I used one can each (16 ounces) kidney and pinto beans

1 cup raw rice, brown or white

2 cups boiling water

1.  In a Dutch oven or large, heavy saucepan, saute the onions, garlic

green pepper, and jalapeno pepper until they are softened. (Note, I

rarely use oil, so I sprayed the pan with a light coating of Pam and

threw in a splash of wine to cook these veggies).

2.  Add the tomatoes (and puree), coriander, cloves, allspice,

oregano, brown sugar, chili, cumin, and beans.  Bring the chili to a

boil, reduce the heat, cover the pan, and simmer the chili for 30

minutes.

3.  While the chili is cooking, in a medium saucepan add the rice to

the boiling water, reduce the heat, cover the pan tightly, and simmer

the rice for 15 to 35 minutes, according to package directions

(depending on the type of rice you use).  Serve the chili over rice.

I have served this with Jasmine rice, whole-wheat cous cous, whole

grain rolls (sloppy joe style), and quinoa.  It's good served with

either a fruit salad (cold) or tossed salad.

Additions or variations (mine)

Sweet corn

If you can find low-fat firm tofu, freeze it, thaw and drain, and

cube and add with the beans

This is better the next day...it made enough for me to freeze several

lunch-sized portions to bring to work!  It takes about 15

minutes to throw together and 30 minutes to cook, so it's a great

thing to make ahead.


veg-chili-2

Date:    Wed, 03 Aug 94 19:02:01 EDT

From:    matejkrf@Picard.ml.wpafb.af.mil (Richard F. Matejka)

                   *  Exported from  MasterCook Mac  *

                        Vegetarian Chili Con Carne

Recipe By     : Complete Taste Of Life

Serving Size  : 8    Preparation Time :0:15

Categories    : Vegetarian/Rice

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  ----------------------------

----

   1 1/4  c             kidney beans

   1      med           onion -- chopped

   2      cloves        garlic -- crushed

   1 1/4  c             carrots -- chopped fine

   1 1/4  c             green beans -- chopped

     1/2  c             combined red and green peppers -- chopped

     1/4  c             water

     1/2  tsp           chili powder

     1/2  tsp           cumin

   1      15 oz can     stewed tomatoes

     1/4  c             tomato paste

Preheat oven at 350. Place onion, garlic, carrot, green beans, and

peppers in a casserole dish. Add water, chili powder, cumin, tomatoes,

and tomato paste to mixture. Bake for 20 to 30 minutes.

                   - - - - - - - - - - - - - - - - - -


veg-chili-3

Date:    Wed, 24 Aug 94 16:27:47 EDT

From:    Redcz@aol.com

Vege Chili

2 medium sized onions, chopped

Fresh garlic, chopped (you decide how much)

2-1/2 Tablespoons chili powder

2 teaspoons ground cumin

1 t dried oregano leaves, crushed

1/4 teaspoon cayenne pepper

       (very mild - use more if you want)

2 cups vegetable stock (or 2 cans)

28 oz can of peeled tomatoes, chopped, with juice

1 beer  (I used lite beer)

1 teaspoon sugar

1 teaspoon salt

1 bay leaf

1 tablespoon cornmeal

2 pounds zucchini cut into 1 inch pieces

2 cans black beans, rinsed and drained

11 oz. can whole kernel corn, drained

TVP (optional)

Cook onions over low heat until soft and translucent.  Add garlic, chili

power, cumin, oregano, and cayenne.  Cook a few minutes while stirring

constantly.  Add vege broth.  Add tomatoes and juice, beer, sugar, salt, and

bay leaf.

-----------

Stop here and refrigerate up to two days if you are making this up ahead of

time.  When ready to finish, bring to gentle simmer and continue.

-----------

Sprinkle cornmeal over surface slowly while stirring to avoid lumps.  (At

this point, my SO got real excited and said, it's chili, look, it looks just

like chili).  Add zucchini and bring to boil.  Reduce heat and simmer 5

minutes.  (Add TVP here if you are using it)  Add black beans and corn,

simmer 5-15 minutes.

I served over brown rice and provided bowls of hot sauce, FF sour cream,

chopped jalapeno peppers, and chopped onions.  I also had a loaf of wheat

bread and several people ate their chili with that instead of the rice.


veg-chili-4

Date:    Wed, 14 Sep 94 09:19:23 CDT

From:    terri@vt.edu (Terri Whaling)

        Below is my recipe for vegetarian chili beans.  It is fat free and

I like it better than chili beans with beef.

2 large onions, chopped

2 large carrots, cut in bite size pieces

4 garlic cloves, chopped

spices to your taste (chili powder, cheyene peper, black paper, hot peper

sauce, or anything else you would like to add)

1 can tomato paste

3 large cans tomato sauce

1 cup  pre-cooked brown rice

1 cup kidney or pinto beans

Boil onions, carrots, and garlic in 1/2 cup of water until tender.  Add

spices, tomato sauce, and tomato paste, and simmer on medium-low heat for

15 minutes or so.  Add rice and beans.  Simmer for an additional 15

minutes.   Makes about 4 servings.

This recipe is VERY flexible.  It is different every time I make it.

Please feel free to add any additional vegies or spices.


veg-chili-5

Date:    Thu, 22 Dec 94 10:27:55 EST

From:    cscalzi@hi.com (Casey Scalzi)

Vegetarian Chili with Rice

3 cans pinto beans

1 large can crushed tomatoes

1 large onion, chopped

1/2 Cup vegetable stock

1 Tbs garlic

1 Tbs cumin

2 packets achiote (annato mix in ethnic section of grocery)

1 Tbs parsley

2 Tbs paprika

2 Tbs hot sauce

Saute onions, cumin, parsley, garlic and paprika in vegetable stock in large

stock pot. Add pinto beans, tomato, and achiote and simmer for about 1 hour.

Add about 4 cups of cooked brown rice and let stand for about 1 hour.

I usually make this in a crock pot.  Just add sauted onions and spices to the

rest of the ingredients in a crock pot and let it cook overnight.

I add the cooked rice the next morning and leave the pot on all day.

The chili usually comes out quite runny until you add the cooked rice and let

it sit.  The rice absorbes most of the moisture leaving a thick hearty chili.

I use the Lundberg Farms rice blends especially the japonica blend and the

christmas blend.


veg-chili-6

Date:    Wed, 11 Jan 95 08:56:07 +0600

From:    wallis@aps.anl.gov (David Wallis)

This recipe is for vlf, vegetarian (and vegan, too, I

think) chili. I invented it last night, and I'm eating the

leftovers (what little there were :) as I type. I served it

with vlf cornbread  and applesauce. Warmed corn tortillas are also

good with chili. Enjoy.

Vegetarian Chili

2              stalks celery, chopped

1              onion, chopped

1              carrot, chopped

1/2            green or red bell pepper, chopped

2 14 oz. cans  whole tomatos

1 15 oz. can   red kidney beans

1 15 oz. can   black beans

1 15 oz. can   golden hominy

2 Tbsp         chili powder

               salt & pepper

Optional Seasonings:

2 Tbsp         chili powder

1/2 tsp        cayenne pepper or Louisianna hot sauce

          or

1 tsp          Tobasco sauce

1 can          green chili peppers

          or

2              dried chili peppers

2 tsp          cumin

Optional Toppings:

chopped yellow onion

In a 4-quart soup pot, sautee the celery, onion, carrot and bell

pepper in a little water or veggie broth, until the onion

clarifies. Add the tomatos (chop them or spin a a food processor if

you prefer smaller tomato parts), beans, salt, pepper and chili

powder. Add (some or all) optional seasonings if desired. Bring to a

boil, reduce heat and simmer covered for 45 minutes to 1 hour. Check

seasonings after 20 minutes or so, and correct as necessary.

Ladel into bowls, and top with chopped onion if desired.

The seasonings listed are for mild chili. Feel free to add from the

list of optional seasonings to increase the heat to whatever level you

like. Adding all the listed seasonings will qualify this as 4-alarm

chili! Since I'm the only spicy food lover in my family, I add a

teaspoon of chili powder and a dash or two of cayenne pepper to a

bowlful of soup. IMHO, good chili should make you sweat :)


white-bean-chili

Date:    Thu, 30 Mar 95 17:44:31 EST

From:    MAYFLIES@aol.com

Here's a recipe that I've made with great success- even with SAD folks.  I

adapted it from a white bean turkey chili recipe.

White Bean Chili

---------------

1 lb white beans (like great northerns)

2 large onions, diced

2 Tbs ground cumin

1 Tbs chili powder

1 tsp poultry seasoning

2-4 oz  cans diced green chiles

1 8 oz can salsa verde (optional)

7 c "chicken-like" or veggie stock

2 bay leaves

1/2 lb tomatillos, cleaned & quartered

1 c  fresh cilantro, coarsely chopped

Salt and pepper to taste

2 Tbs fresh lime juice

1 c chopped green onions

optional - ff sour cream

Soak beans overnight or use quick soak method (bring beans and water to cover

by 1" to a boil for 5 min.  Turn off heat and cover.  Let sit 1 hour, then

proceed).  Pour off soaking water and cover beans with fresh water and bring

to full boil.  Lower heat and simmer.  While beans simmer, in a large soup

kettle or dutch oven, saute onions using your favorite ff method (I use a

little stock), when translucent, add cumin, chili pd, poultry seasoning,

green chiles and salsa verde.  Saute for 5 minutes, adding a little stock if

it begins to stick.  Then add the rest of the stock, bay leaves, tomatillos

and 3/4 c cilantro.  Bring to a boil and simmer uncovered while beans

continue to cook.  When beans are just tender (1-2 hours) add them to the

soup pot and simmer everything together for another 1/2 hour.  Season with

salt and pepper to taste.  Just before serving, add the rest of the cilantro

and the lime juice, stir to blend.  Ladle into big bowls and top with green

onions and an optional dollop of ff sour cream.


white-chili

Date:    24 Jan 94 11:10:37 +0800

From:    "Lynn Warble" <Lynn_Warble@mailhost.hort.purdue.edu>

White  chili

Great northern beans - soaked and boiled til done.

Mush some up so it will be thick.

Add-

veg stock (to taste)

chili powder

worcestershire

garlic

soy sauce (for saltiness)

cayenne

cumin

thyme

marjoram

oregano

cider vinegar (need some acid to offset the base of the beans)

(use all seasonings to taste - we went heavy on garlic, cumin, chili powder

with just a dash of the others)

chopped -

jalopenos  (lots)

green pepper (lots)

onions (lots)

zucchini (lots)

2 cans of whole tomatoes with juice chunked up

(Add veggies to taste - we used lots because we like our chili

very chunky)

So you have a chili-spiced dish with lots of veggies added.  It was

very good and made some wonderful lunches on those

bitterly cold days we had last week.


yam-chili

Date:    Wed, 07 Dec 94 01:14:12 EST

From:    "Aliza R. Panitz" <buglady@access.digex.net>

YAM CHILI

1 40-oz can yams/sweet potatoes

1 29-oz can tomato puree

1-2 cup dried beans (*)

1/4 cup barbecue sauce

1 Tbs. Dehydrated onion

1 tsp Black Pepper

1 Tbs. Chili powder

1/2 tsp Cinnamon

Cook up the beans normally (soak, boil, simmer).

Pour yams into pot, including liquid.  Smash lightly.  Add tomato puree,

stir through.  Add spices, stir through.  Add cooked beans, stir through.

Simmer for for a few minutes to mellow out.

(*) Beans:  I keep a 'bean bucket' of mixed beans, usually including

pea beans, black-eyed peas, pinto beans, split peas, lentils, navy beans,

pinto beans; often including great northern beans, roman beans, pink

beans, chili beans, barley, and others.  Whenever there's room in the

bucket I pour in a bag of something that seems underrepresented.

This would probably be better with fresh yams and tomatoes, but the

canned yams were on sale half price the day after Thanksgiving...


blackbean-asparagus

Date:    Wed, 07 Dec 94 12:59:53 PST

From:    Michelle Dick <artemis>

Asparagus and Mushrooms with Black Bean Sauce

Ingredients

1 lb asparagus, stiff ends peeled

1/4 lb brown button mushrooms (or mixed mushrooms)

2 garlic cloves

1 T fermented black soybeans

1.5 T rice vinegar

1 T tamari (or soy sauce)

1 t potato starch (or cornstarch)

1 t brown sugar

1 T sake or other rice wine

Cut asparagus on the diagonal into 1-2 inch pieces.  Blanch for 5

minutes in boiling water.  Drain and set aside.

Wash and slice mushrooms. Set aside.

Mince the garlic. Rinse the black beans well.  Mix garlic and beans

together. Set aside.

Mix together the rice vinegar, tamari, starch, sugar, and sake.  Set

aside.

Fill a glass with water and set handy next to the stove.  Put a

skillet over high heat.  When the pan is hot, dump the garlic mixture

into the pan.  Stir fry for one minute, adding water as the mixture

begins to stick -- add just a little at time.  Add the asparagus and

stir fry for 10 minutes (or until asparagus is just shy of being

crisp-done), again adding water just as needed.  Add mushrooms and

stir fry for 2-5 more minutes. Add the vinegar mixture (giving it a

last stir to make sure starch is well mixed), stir until evenly coated

and sauce thickens.  Serve immediately.

Comments:

Fermented black soybeans are available in Asian markets.  Usually

labled "salted black beans".  I find them in the preserved food

section in plastic bags.


blackbean-greenbeans

Date:    Fri, 14 May 93 18:27:22 PDT

From:    ""Michelle R. Dick"" <artemis>

This is a *fabulous* dish.  It is a rich dish for special occasions

(fermented black soybeans are high-salt and high-fat).  The recipe

here is adapted from one in _Sundays at Moosewood Restaurant_ (the

best of the Moosewood cookbooks, IMHO).

GREEN BEANS IN BLACK BEAN SAUCE

Ingredients

1 lb fresh green beans, trimmed

4 garlic cloves

2 jalapenos or other hot chiles

2 T fermented black soybeans

3 T rice vinegar

2 T tamari (or soy sauce)

1.5 t potato starch (or cornstarch)

1 T brown sugar

2 T sake or other rice wine

Cut the green beans into equal lengths of about 1.5 inches. Blanch the

green beans for 3 minutes.  Set aside.

Mince the garlic.  De-seed the jalapenos and finely dice.  Mix together

the garlic, jalapeno, and black beans.  Set aside.

Mix together the rice vinegar, tamari, starch, sugar, and sake.  Set

aside.

Fill a glass with water and set handy next to the stove.  Put a

skillet over high heat.  When the pan is hot, dump the garlic mixture

into the pan.  Stir fry for one minute, adding water as the mixture

begins to stick -- add just a little at time.  Add the green beans and

stir fry for 5 minutes, again adding water just as needed.  Add the

vinegar mixture, mixing until evenly coated and sauce thickens.  Serve

immediately.

Serves 2

Comments:

Blanching: bring a *large* pot of water to a rolling boil.  Dump in

the green beans, boil for 3 minutes, remove promptly and dump into ice

water or run under cold water to stop the cooking.

Fermented black soybeans are available in Asian markets.  Usually

labled "salted black beans".  I find them in the preserved food

section in plastic bags.


blackbean-greenbeans-2

Date:    Wed, 13 Oct 93 11:11:52 EDT

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

I just got off the phone with the lifestyles editor of my local paper.

Seems a recipe I submitted to the annual recipe contest was selected

as a finalist!  Hurray!  And, get this, it is a fat-free recipe!

Well, at least I think it is.  I still don't know if black bean paste

has no fat added to it.

The cookoff is next Thursday (Oct 21).  I cannot remember if I ever

posted this recipe before, but it is really good so I'll post it

again:

Green Beans in Black Bean Sauce

1 lb fresh green beans

2 Tbsp black bean paste

2 Tbsp low sodium soy sauce or tamari

1/4 cup cold water

1 Tbsp corn starch

Wash green beans and trim into bite sized pieces.  Steam or microwave

with a little water until just tender-crisp.  Drain and rinse with cold

water to stop cooking.

Mix together the black bean paste, soy sauce, water and corn starch until

very smooth.

Heat a wok or large saucepan to medium high.  Add some water and the cooked

beans.  When beans are heated (about 2 minutes) add the sauce.  Stir

constantly to coat the beans (sauce will get very thick).  Serve immediately

over hot cooked rice.

This sauce and cooking process can be used with just about any vegetable

you like.  My hubby loves this recipe when made with asparagus, but last

time I checked asparagus was $3.99/lb (OUCH!).


chinese-dumplings

Date:    Wed, 30 Mar 94 18:52:41 EST

From:    Elizabeth Schwartz <betsys@cs.umb.edu>

Fatfree chinese dumplings

Ingredients:

Two cups shredded veggies. Mixture of: mostly cabbage or bok choy,

with carrots, mushrooms, onion, whatever to taste. Pre-packaged

coleslaw mix works surprisingly well.

soy sauce

water

vinegar (white or rice)

coupla dozen wonton/dumpling skins ( I think these are just flour and water)

garlic (fresh, chopped fine,  or powdered)

ginger (fresh, chopped fine,  or powdered)

small bowl with water for dipping

optional: Tbsp Hunan chili paste, Tbsp plum sauce

          or maybe  tsp black bean sauce, tsp five spice powder or other

          flavoring (use *one*)

Make the dipping sauce first and let it sit. Mix equal parts soy

sauce and vinegar, about 1/8 cup per person. Mix equal parts garlic

and ginger, about a clove's worth per person.

Stir-fry vegetable mix in a small bit of water and soy sauce.

If you have it, add your favorite optional flavoring. I like chili paste.

Stir until translucent. Mix will taste sorta raw.

To make the dumplings, scoop about 1.5 teaspoons onto a dumpling skin

(experiment until you find the right amount.) Crunch the dumpling

into a nice shape and dip the end into the small bowl to seal it.

Dumplings may be boiled for 3-5 minutes or steamed 5-10. They are

done when they crinkle up and turn translucent.

Dip dumplings in sauce. Magic!


chinese-green-beans

Date:    Mon, 14 Mar 94 10:00:49 MST

From:    seb1@bighorn.dr.att.com (Sharon Badian, AT&T - GBCS Labs, Denver)

Stir Fried Green Beans (adopted from same Eating Well)

Could easily use this method for a variety of veggies.

1.5 lbs green beans

2 Tbl dry sherry

3-4 cloves garlic, minced

2-3 tsp ginger, minced

1/2 cup chicken-flavored stock

2 T soy sauce

1 T sherry

couple drops sesame oil

1 - 2 tsp cornstarch

4 scallions, sliced

Blanch green beans in boiling water for 3 minutes. Drain, run under

cool water to stop cooking and pat dry.

Heat wok over medium high heat. Add sherry, garlic and ginger. Stir

for a few seconds. Add green beans and stir for a minute. Add stock,

soy sauce, sesame oil. Combine sherry and cornstarch. Add to wok. Stir.

Reduce to simmer and cook for another 3 minutes until sauce is

thickened. Stir in scallions and serve.


chinese-steamed-buns

Date:    Tue, 10 Jan 95 18:42:29 GMT

From:    thorp@sas.upenn.edu (Patricia Thorp)

I made the following this last weekend, and they were *excellent*. 3 of the

buns are more or less a meal for me, and it makes 16. They freeze well; I

cooked them first, and then reheated them for future use.

(from Feb 95 Weight Watcher's magazine, as modified by yours truly)

Chinese Steamed Buns (were original Steamed P*rk Buns)

makes 16 buns

Chinese Bun Dough

1 1/4oz package active dry yeast (2 1/4 teaspoons)

1 teaspoon granulated sugar

1 cup lukewarm water (105-115F)

3 cups all-purpose flour (reserve 1 tablespoon if mixing by hand)

In small bowl, sprinkle yeast and sugar evenly over the lukewarm water; stir

until yeast dissolves. Let stand 10 minutes or until foamy.

In large bowl or in food processor, combine flour and yeast mixture and mix

well, or process 1 minute. If mixing by hand, sprinkle work surface with the

reserved 1 tablespoon flour; turn dough out onto work surface and knead

until dough is smooth and elastic, about 10 minutes.

Spray large bowl with nonstick cooking spray; place dough in bowl. Cover

loosely with plastic wrap or a damp towel, and let rise until dough triples

in volume, about 3 hours. Punch down and wrap in plastic until ready to use.

Will keep 3 days in the refrigerator and up to 2 months in the freezer.

Mushroom Marinade (was Chinese roast p*rk)

2 tablespoons hoisin sauce (mine had no added oil or fat)

1 tablespoon chili sauce (again, mine had no added oil or fat)

1 tablespoon rice wine or dry sherry (I omitted this with no problem)

1 tablespoon low-sodium soy sauce

1 tablespoon minced scallion (white part only)

2 garlic cloves, minced

One 1/2" piece pared fresh ginger root, minced (I grated mine cause I hate

chopping)

6 oz portabella mushroom caps (was 1 pound, 4 oz p*rk loin)

To prepare marinade, combine hoisin and chili sauces, wine, soy sauce,

scallion, garlic, and ginger in bowl. Clean mushroom caps, and place top

down on shallow dish. Spoon mixture into top, and allow to marinate for a

few hours. (I just let mine sit while my dough was rising.)

Steamed Buns with Dipping Sauce

(the original called for 1 t of oil -- in a nonstick pan???)

1/4 medium red bell pepper, finely diced (I'd use more next time.)

2 scallions, finely chopped (both white and green parts; reserve 1 teaspoon

for dipping sauce)

1 minced garlic clove (reserve 1/8 teaspoon for dipping sauce)

Marinated mushrooms from above recipe

1/4 cup whole water chestnuts, finely diced

1 tablespoon hoisin sauce

1 tablespoon all-purpose flour

Bun dough (see above recipe)

3 tablespoons low-sodium soy sauce

1 teaspoon white vinegar

1/4 teaspoon hot chili oil (before anyone flames me, Michelle does allow

small amounts of oil for flavoring. I used some of my chili sauce instead,

but then ended up not using the sauce cuz I didn't need it)

Chopped cilantro for garnish

In large non-stick saucepan, add bell pepper, scallions, and garlic, and

cook, stirring constantly, until peppers are soft, 5-8 minutes. Chop

mushrooms (the pieces need to be fairly small to go in the dumplings) and

add, with marinade, to peppers. Add water chestnuts and hoison sauce; cook

until most of liquid has evaporated, 3-4 minutes. Cover and refrigerate

until ready to use.

Sprinkle work surface with flour. Turn bun dough out onto prepared surface,

knead 1 minute and roll into a log, about 16" long and 1 1/2" wide. Cut

dough into 16 equal pieces and roll each into a ball. Flatten each ball with

the palm of your hand into a 3" diameter circle. Place a heaping teaspoon of

filling mixture in center of each dough round, and gather up edges to

enclose filling, twisting edges together and pressing to seal. Repeat with

remaining dough and filling, covering buns with plastic wrap.

WARNING: This takes a little practice, so I'd recommend that you plan on

*not* serving the first 2 or 3 you make to company. =-)

Line steamer rack with cheesecloth or wax paper (I used cabbage leaves).

Place in large shallow saucepan or wok; add 2" water, cover and bring to

rolling boil. Arrange 8 of the buns at least 1" apart on prepared steamer

rack; cover and steam until puffy, tender and cooked through, 15-20 minutes.

Repeat with remaining buns, adding water to pan as necessary. (I did this in

my Black and Decker steamer, which only allowed for 4 dumplings at a time. I

filled the water to the highest water mark, refilling after steaming 8

dumplings.)

Meanwhile, prepare dipping suace: In small bowl, combine soy sauce, 1

tablespoon water, the reserved scallions, the vinegar, the reserved garlic,

and the hot chili oil, if using; sprinkle with cilantro, if using.

Serve freshly steamed buns immediately, with dipping suace on the side, or

cool and freeze for later use. (To reheat, thaw until soft and steam until

warmed through, 5 minutes.)

Enjoy! The recipe also says that you can use other veggies and sauces -- try

chopping up your favorite ff chinese dish and making it into a filling!


chinese-vegetables

Date:    Thu, 12 May 94 15:56:07 CDT

From:    TAUB@vaxvmsx.babson.edu

Chinese Vegetables

1/2 cup vegetable broth	2 cups fresh cauliflower florets

2 cups fresh broccoli florets	1/2 cup sliced celery

2 Tbsp. diced ginger	10 oz. snow peas

1/2 c. sliced red pepper	12 mushrooms sliced thinly

1/4 head cabbage shredded	2 Tbsp. Tamari soy sauce

8 oz. can bamboo shoots,	8 oz. can water chestnuts

  drained and diced	  drained and sliced thinly

1 med. onion, sliced thin, separated	1/2 of 1 lb. can bean sprouts,

  into rings                              drained and rinsed

Bring broth to boil over high heat. Add cauliflower, broccoli, celery, ginger,

snow peas, and red pepper.  Cook, stirring, 2-3 mins.  Add mushrooms and

cabbage and continue to cook and stir 1-2 mins.  Stir in remaining ingredients

and cook for 1 min. more over high heat, stirring.  Reduce heat and simmer

1 min.  Serve immediately with rice.


fragrant-eggplant

Date:    Thu, 28 Apr 94 16:36:59 MDT

From:    "Sharon Badian, AT&T - GBCS Labs, Denver" <seb1@bighorn.dr.att.com>

Fish Fragrant Eggplant

(no, there is no fish but it is supposed to taste something like fish)

Serves 4

Radically adapted from Ethnic Cuisine by Elisabeth Rozin

1 large eggplant

4 tbl soy sauce

1 tbl cornstarch

3 tbl dry sherry

3 tbl sugar

1/4 cup distilled white vinegar

1/4 cup water

1 tsp crushed dried red pepper

6 slices ginger, about the size and thickness of a quarter

4 scallions, chopped, separate white and green parts

1. Cut stem end off eggplant. Dice eggplant into small cubes.

Sprinkle eggplant with salt and place in a colander to drain.

Let sit for 15 minutes. Squeeze as much liquid out as possible.

2. In a small bowl, combine soy sauce, sugar, vinegar and water.

3. Heat 1 tbl dry sherry in a large skillet or wok. Add red

peppers and stir. Add ginger, white part of scallion. Stir

fry briefly until ginger becomes fragrant. Add the squeezed

eggplant and saute approximately 8-10 minutes, stirring

occasionally, until eggplant is thoroughly cooked. You shouldn't

have any trouble with sticking because the eggplant still

has a bit of moisture in it but if it does, add a little bit

of water or sherry.

4. Add soy sauce mixture and cook over high heat until most of

the liquid is  evaporated and eggplant is thoroughly

coated with reduced sauce - about 5 minutes.

5. Combine 2 tbl sherry with cornstarch.

6. Add chopped green part of scallions and sherry mixed with

cornstarch. Stir and cook until thick. Serve hot over plain rice.


ginger-bok-choy

Date: Wed, 21 Jun 1995 12:13:47 -0500 (CDT)

From: Nanci Borg <nborg@creighton.edu>

Bok Choy with Ginger Vinaigrette

1 pound bok choy

1 tablespoon white wine vinegar

2 teaspoons dijon mustard

2 teaspoons reduced sodium soy sauce

1 teaspoon sugar

1 small glove garlic, finely chopped

1 tablespoon fresh ginger, finely chopped or grated

Separate bok choy leaves and rinse under cold water to clean.

Place in steamer and steam until stalks begin to turn translucent and are

soft when pierced.

Combine vinegar, mustard, soy, etc. and mix well

After bok choy is steamed you have two options:

Chop up piece into bit size pieces while still warm and pour the

ginger vinaigrette over.

or	Plunge steamed bok choy into cold water to crisp it back up.

Drain and cool.  Then chop and pour ginger vinaigrette over.

Makes 4 - 1 cup servings


ginger-steamed-dumplings

Date:    Fri, 10 Feb 95 18:10:00 PST

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

Gingery Steamed Dumplings

This is one of the few things in life that sounds too good to be true, but

isn't!

1 package Garden Sausage (Wholesome & Hearty Foods, INc.>

  fresh hot-tasting powdered ginger

  Kikkoman lite soy sauce

1 package won ton wrappers

  a few Chinese style pea pods

Warm 4 patties at a time in the microwave for about 30 seconds, which is

hopefully time enough to thaw them but not make them too hot to handle.

Lay out several won ton wrappers, then put a little wad of the Garden

Sausage (I got about 6 dumplings per patty) in the center of each wrapper.

Sprinkle with ginger and soy sauce.  I put a little slice of pea pod in

about 1/2 of the dumplings just to make it more interesting.

Pinch the won ton wrappers closed at the top.  Put as many as will fit

side by side into a steamer basket in a sauce pan (at least that's how I

did it because the rice steamer was occupado) with a little boiling water

in the bottom.  Cover and steam for 5+ minutes.  The won ton wrappers I

used came covered in a little flour and I  figured that when the wrappers

looked moist rather than floury they were done.

Serve with little dishes of hot Asian-style mustard and /or light soy

sauce.


hot-garlic-eggplant

Date:    Tue, 08 Feb 94 21:57:09 PST

From:    juliafr@lclark.edu (R. Julia F. Rudden)

Eggplant with Hot Garlice Sauce (Adapted from Pei Mei's Chinese Cooking)

4-6 Chinese or Japanese eggplants (these are long and slender-HFSs or Chinese

groceries will have them)

1 t chopped fresh ginger

1 T chopped fresh garlic( I use 4-6 cloves, as I really like garlic)

1 T Hot bean paste (available from Chinese groceries-check label to make sure

it has no added oil-most don't)

2 T soysauce (adjust down for sodium restriction)

1 t sugar (or sucanat)

1 t salt (again, adjust for low sodium version)

1/2 cup soup stock or water

1 T chopped green onion

Cut eggplant into finger sized pieces-cut lengthwise, then into quarters etc.

Saute with some water in a non-stick pan/wok, until soft.

When soft, remove from pan.

On low heat, cook garlic, ginger, and hot bean paste for a minute, then add

salt, sugar, soysauce and stock/water.  Return eggplant to the pan and cook for

about five minutes until garlic is soft and a sauce forms.  If sauce is too

thin, thicken with 1t corn starch mixed with 2t water.

Serve over white/brown rice.


hot-sour-hunan-veggies

Date:    Fri, 04 Mar 94 08:42:53 CST

From:    "Lu Bozinovich  " <U33754%UICVM@UIC.EDU>

Hot and Sour Hunan Vegetables

(adapted from _China Moon Cookbook_, Workman, 1992)

1 T minced ginger

1 T minced garlic

2 T fermented black beans, coarsely chopped (Chinese)

1/4 t hot red pepper flakes

1/2 c unsalted vegetable stock

2 1/2 T soy sauce

2 T white vinegar

1/4 t sugar

3/4 pound cauliflower florets, cut into walnut sized pieces

1/2 pound peeled carrots, cut diagonally into 1/8 inch coins

1 pound slender green and golden zucchini, cut into 1/4 inch rounds

1 T cornstarch dissolved in 1 1/2 T water

4 scallions, cut diagonally into rings

Combine ginger, garlic, black beans and red pepper flakes in a small

bowl; cover and set aside.  Blend stock, soy sauce, vinegar and sugar

together in a second bowl.

Bring large pot of water to a rolling boil.  Fill a large bowl with

ice water.  Blanch cauliflower 1 minute, then plunge into the ice

water.  Repeat with remaining vegetables, letting water in the pot

return to a boil before adding a fresh batch.  Blanch the carrots for

15 seconds, and the zucchini for 5 seconds.  Drain the vegetables

well and place in separate bowls.

Heat a wok or large heavy skillet over high heat until hot enough to

a drop of water on contact.  Add water (about 2 T) and swirl to glaze

pan.  Reduce heat to moderately high, than add ginger mixture and

stir gently until fragrant, 20 to 30 seconds.  Add cauliflower and

toss 2 minutes.  Add carrots and toss 1 1/2 minutes, than add zucchini

and toss 30 seconds.  Stir stock minxture and add to pan, stirring to

combine.  Bring mixture to a simmer, then cover and cook until veggies

are crisp-tender, about 30 to 60 seconds.  Stir cornstarch mixture to

blend, than add to pan and stir until sauce turns glossy and slightly

thick, 10 to 20 seconds.  Serve immediately ona heated platter,

garnished with a sprinkling of scallion rings and teamed up with

noodles or rice.  Serves 4 to 6.


mongolian-hot-pot

Date: Thu, 15 Jun 1995 23:55:47 -0700

From: manicd@SIRIUS.COM (J Joseph)

Mongolian Hot Pot:

One thing we enjoy in our fondue pot (now that we're not doing the

cheese thing) is a Mongolian Hot Pot:

1. Heat some really great veggie broth.

2. Put it in the fondue pot. Toss in some chopped garlic and ginger.

3. Using a fondue fork, skewer vegetables (zukes, shrooms, broccoli, etc.)

and extra-firm lowfat tofu that's been cut into 1-in squares.

4. Let skewered items simmer in broth.

5. When cooked, remove skewered vegetables, etc. and dip in sauce made from

low-sodium soy sauce, garlic, ginger, a little honey, and 1 drop of chinese

sesame oil (for flavor); or any other sauce.

6. Afterward, pour the broth into bowls and enjoy. Definitely a different

kind of fondue.


mu-shu-vegetables

Date:    Tue, 14 Sep 93 12:54:02 EDT

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

Mu Shu Vegetables

1 package mu shu pancakes (check these for fat content first)

a few wood ear or cloud ear mushrooms, soaked in hot water for 30 minutes

   and then cut into thin strips

2 cloves garlic, minced

1 large onion, cut into very thin wedges

1 small head green cabbage, finely shredded

1 small carrot, shredded

4 oz can mushrooms, drained (or equivalent fresh, sauteed in water)

3-4 green onions, cut into 2 inch pieces

Soy sauce or tamari to taste

Hosin sauce

Thaw pancakes.

In a large wok or skillet, saute the garlic and onions for three minutes in

a little water or vegetable broth.  Add the cabbage, carrot and mushrooms

and saute until cabbage just wilts.  Add the green onions, soy sauce (about

1-2 tbsp is good) and about 1 tbsp of hosin sauce.  Heat through.

Place one pancake in the microwave for 10 seconds (helps to make them more

pliable).  Remove and spread with a tbsp of hosin sauce, and then about

1/2 cup of the mu shu mixture.  Fold the bottom of the pancake up about

1/4 of the way, then fold the two sides in.  I sort of roll them, actually,

so it is easier to eat.

You could also add some julienne strips of tofu or any other vegetables

you like (i.e., bean sprouts, celery, water chestnuts, bamboo shoots, etc.).

This was even better the second day (don't put them in the pancakes until

right before you want to eat them, however).


mu-shu-vegetables-2

Date:    Tue, 09 Nov 93 12:00:56 CST

From:    mindy.s.mymudes@uwrf.edu

MU SHU VEGETABLES

Serves 8

Ingredients

3 dried black mushrooms

1 cup tiger lily buds

1/4 cup jicama, peeled

1 small carrot

1 small zucchini

1 stalk celery

8 mandarin pancakes or flour tortillas

1 tsp minced garlic

1 tsp. minced fresh ginger

4 cups loose packed shredded cabbage

1 green onion, with top, thinnly sliced

1/4 cup vegetable broth

2 tbsp. soy sauce

1/2 tsp sugar

1/2 tsp cornstarch mixed with 1 tsp water

1/3 cup hoisin sauce

Soak lily buds and mushrooms separately in warm water for 30 min., drain.

Cut off and discard mushroom stems and slice caps into matchstick pieces.

Cut off hard knobby ends of lily buds and tie each bud into a knot. Set aside

buds a nd shrooms.

Cut jicama, zucchini, and celery into matchstick pieces, set aside in separate

bowls.

Wrap tortillas in clean towel, place in steamer and heat over simmering water

for 5 minutes.

Place Wok on high heat until hot. (You may need to spry with pam or use a

bit of water to protect from sticking.) Add garlic and ginger, cook while

stirring

until fragrant, not burnt, about 5 seconds. Add carrots and Stir fry

for 30 seconds. Add jicama, Zucchini, celery, cabbage, green onion, and

broth. Cover and cook for 2 minutes, or until vegies are crisp-tender.

Add shrooms, buds, stir in soy sauce and sugar. Add cornstarch

solution, stirring, until sauce boils and thickens.

To serve: spread a small amount of Hioisin sauce on each tortilla. Place about

3 tbsp. vegies in center of pancake, wrap like a burrito and eat out of hand.


peking-raviolis

Date:    Mon, 06 Feb 95 10:54:50 EST

From:    cscalzi@hi.com (Casey Scalzi)

This weekend we were snowed in.  A good reason for me to have a craving for

Chinese food with all of its attendant fat.  So, before the snow hit, I went

out and picked up some provisions, including some eggroll wrappers and came

home to make up a new recipe.

Peking Raviolis with Eggplant

1 package eggroll wrappers or ravioli wrappers.

1.5 lbs eggplant

3 cloves garlic

1/4 cup soy sauce or tamari sauce

1/2 c scallions chopped coarsly

1/2 tsp mustard

1 tsp paprika ( the hotter the better)

1 tsp ginger

Slice eggplant in half lengthwise and cut off stems. Place face down on a

cookie sheet. Use non-stick spray if the sheet is not already non stick.

Bake for about 1 hour.  The eggplant should give to the touch.  Take the

eggplant out of the oven and allow to cool.  While they are cooling mix the

rest of the ingredients in a bowl to make a marinade.

When the eggplant is cool, they should be a bit shriveled. With a spoon, scoop

Out the insides into the marinade. Let sit for at least 15 minutes.

Pour the eggplant and marinade into a food processor to puree for about 30

seconds. The result should look totally inedible. :-)

Fill a large stock pan with about 1.5 inches of water and set on the stove to

boil.

If you are using wonton wrappers or ravioli wrappers you can skip this step.

Take out two eggroll wrappers and cut in even quarters.

Place out about 8 wrapper pieces on a flat clean surface like a cutting board.

Spoon about 1/2 teaspoon of the eggplant puree into the middle of each wrapper.

Dip your fingers into a bowl of water and run along two opposite edges of a

wrapper or along all four edges. Take one corner and fold it over to the

opposite corner forming a triangle. Carefully press the wet edges together to

form a seal. Place the triangular ravioli onto a rack to dry a bit and repeat

the process with the other seven wrappers.

If you put too much filling in a wrapper, it will ooze out the edge. Just make

sure you press firmly on that edge to force the filling out all the way. You

want the wrapper edges touching each other so they will form a seal.

If you have a ravioli press, as sold at Chinese supply stores, follow the

directions given with the press.

After filling eight raviolis, turn them over on the drying rack and repeat the

process with eight more.

At this point, your water should be at a rolling boil and you can carefully

add the raviolis.  First stir the water in a circular motion with a slotted

spoon. Place one ravioli on the spoon and carefully lower it into the water.

Continue stirring until the ravioli starts to float. Add another ravioli.

Don't add so many raviolis that they crowd each other in the pan. They should

not touch each other while cooking or they might cook together.

The raviolis are cooked when they float easily and are somewhat transparent.

The eggplant mixture will spread in the wrapper a bit but should not seep out

if they were sealed well.

As they reach the floating stage, carefully lift the raviolis out of the water

with the slotted spoon and move them back to the drying rack.

When the raviolis are dry again use a toothpick to connect the two opposite

corners and place on a tray of lettuce or ornamental cabbage to serve.


pineapple-mustard-eggroll

Date:    Thu, 23 Dec 93 16:30:39 CST

From:    Lu Bozinovich  <U62612%UICVM@UIC.EDU>

Pineapple Honey Mustard Eggroll (won ton/dim sum?)

pineapple, bite sized pieces cut from a fresh pineapple (lots of work!)

hot honey mustard

won ton wrappers

Take a won ton wrapper, spread center with a bit of hot honey mustard

(I wonder if you can make "honey" mustard with brown rice syrup?), and

plunk one piece of pineapple in the center.  Wrap and pinch ends.  Test

by tasting -- too hot, then reduce the honey mustard, etc..  When you

have finished wrapping several of these, place them in a steaming tray

or in the Black and Decker rice steamer, for about 5 minutes.  Serve

with more hot sauce on the side!  You may also boil them, in a darker

liquid, like apple cider, for <5 minutes, to give them a different look.


potstickers

Date:    Mon, 04 Apr 94 17:22:41 PDT

From:    <szfast@chip.ucdavis.edu>

POT STICKERS:

1 C whole wheat pastry flour

1 C unbleached white flour

1/2 C plus 1 T warm water

1/3 C cooking sherry

1/2 C minced onion

1/2 C thinly sliced green cabbage

2 cloves garlic, minced

1 T freshly grated ginger root

1/2 C minced celery

3 T minced green onion

3 T minced cilantro

5 large mushrooms, coarsely chopped

2 T low sodium soy sauce

1-1/2 tsp salt or herbal salt substitute

In large bowl, combine flours and water.  Knead 15 minutes, adding more

flour to water to create a smooth, pliable dough.  Cover dough tightly

with plastic wrap and let rest for 20 minutes.

Heat sherry in wok over medium heat.  Stir-fry onion and cabbage until

limp.  Add remaining pot sticker ingredients.  Cook, stirring for 2

minutes.  Remove mixture from heat and place in colander to drain excess

moisture.

Divide dough into 24 small balls.  On a lightly floured board, flatten

each ball of dough into a 3-4 inch circle.  Fill each circle with about 1

T filling.  Fold circle into half moon shape; pinch edges to seal.

Lightly coat two large nonstick skillets (or work in batches with one

skillet) with vegetable cooking spray.  Set over medium heat.  When hot,

add pot stickers, seam side up, flattening slightly on the bottom.  When

the bottoms of pot stickers are golden brown, add 1/2 C water per pan.

Cover and steam for 20 minutes.  Makes 24 pot stickers.

Per pot sticker: 4 cal, 2 G protein, 0.7 G fat, 8 G carb, 0 chol, 1 G fiber

***NOTE:  I usually use pot sticker "skins" found in the produce section

of my local supermarket - this is probably not as healthy as the way

outlined above, as I'm sure they are made with all white flour, and I

don't know the fat content, but it does save time, and they do an

adequate job of holding the filling.  Also, you can freeze the "raw" pot

stickers in a single layer on a cookie sheet, and when solidly frozen,

transfer to ziplocs or a tupperware.  Be Sure They are Solidly Frozen, or

you will end up with pot stickers en masse (trust me). To cook, just plop

the frozen pot stickers in a pan and proceed as usual.


potstickers-2

Date:    Fri, 26 Aug 94 15:22:03 CDT

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

Fatfree 'potstickers'

I made some fatfree 'potstickers' the other day.  My new Korean housemate

said that they were good but they needed more salt, and that she personally

prefers them steamed to fry/steamed as it is done in restaurants here.

This is a time and labor intensive recipe, but when it's done, you'll be

very happy as you suck down dozens of these things which usually go for

6/$3 in restaurants!

Buy:

2 packages of prepared potsticker or gyoza skins (find ones without egg).

They are about 3" in diameter, round.

Prepare filling:

in a large pot, 'saute':

6 large carrots, grated

1/4-1/2 small head of cabbage, sliced thinly

1/4 c. unsweetened rice wine

When carrots and cabbage have softened, place about 1/2 of the carrot/cabbage

mixture in a food processor and process with:

1 can (small, 10 oz?) bamboo shoots

1 handful of dried shiitake mushrooms, soaked (10-20+ mushrooms, to taste)

mix blended stuff with unblended cabbage and carrots and add:

1 cup TVP, hydrated with some mushroom-soaking water, then drained

2 T. white or yellow miso, mixed until smooth with about 1/4 c. water

soy sauce to taste

white pepper to taste

chopped scallions (optional)

2 T. cornstarch, mixed until smooth with about 1/4 c. water

The filling should be moist and cohesive, but not drippy, so adjust water

amounts.

Place a small blob of filling in the center of each potsticker wrapper.

Fold the wrapper in half, using water to seal.  Join the points of the

resulting half circle together, which will result in a little round 'hat';

it looks sort of like a tortellini (tortellinus?).  Or do the traditional

potsticker fold if you know how (it's harder to explain).

Place several potstickers on a bed of cabbage leaves in your bamboo steamer

over a pot of boiling water.  Cover, and do something else for about 7 min.

Eat potstickers immediately with a sauce of:

1 part soy sauce

1 part rice vinegar

some grated fresh ginger or chopped scallions

You will need a few friends to help you eat these.


potstickers-3

Date:    Tue, 21 Feb 95 13:26:58 CST

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

Having found the Long Life Vegi House while I was in CA last week, and

experienced the joys of potstickers made with faux meat (gluten) I made a

low-fat version of these last night.  This looks like a phenomenal amount

of work but it only took about 1.5 hours total.  Of course, that may seem

like a phenomenal amount of time to some.

GLUTEN

This is hard to make from regular flour, but if you buy the (more expensive)

de-starched wheat gluten, it's practically foolproof.

2.5 c. 'vital wheat gluten' flour

1/4 c. spelt flour or ww flour

2 c. cold water

mix until a dense dough forms, adding more gluten flour if the blob feels

wet.  Knead for a few minutes, but don't fold over.  If you fold the blob

after most of the water is absorbed, the parts won't stick together, and

the gluten will fall apart when you slice it.  Slice the gluten into about

10 chunks, after letting it rest for a few minutes.

Boil for approximately 1 hr. in a large pot, starting with about 10 c. of

broth made of water plus 1/2 c. dry white wine, 1/4 c. soy sauce, nutritional

yeast, garlic, and ginger.  The gluten will puff up so leave space at the

top of the pot.  Let cool.  Properly made gluten will un-puff and become

fairly dense.

On to the potstickers.

FILLING

In a food processor, chop:

5 large carrots

3/4 c. dried shiitake mushrooms, rehydrated

8 scallions, trimmed and cut into 2" pieces

2 t. salt

2 T. rice wine

1 T. cornstarch

1 t. white pepper

put this mixture in a large bowl and add

1.5 c. cabbage, finely shredded or foodprocessed if you lack the patience to

 shred

press the liquid out of about half of your batch of gluten, and cut the

chunks into smaller pieces.  Put these in the food processor and whirl until

the gluten is similar in texture to cooked ground meat.  (This worked

beautifully for me with the batch of gluten I made last night, but results

may vary).  Add this to the filling mixture.

SKINS

This is straight from the Betty Crocker LeeAnn Chin chinese cookbook.

3 c. unbleached flour

1.5 c. boiling water

mix to make a soft dough and knead 5 min.  This is sticky dough, you will need

to add some extra flour but don't add too much as it needs to be soft.

Basically it's a dough-handling nightmare but once you make a few mistakes

your potstickers will start looking normal and the thick yummy noodle skins

will be well worth the trouble.  Divide the dough into 1" diameter balls.

Take each ball, roll it out to about 4" in diameter, put a blob of filling

in the middle, pinch several pleats in the edge on one side, and fold the

other side over.  The sticky dough sticks together much better than prefab

skins, so you won't have to worry about the potstickers opening up.  Place

finished potstickers on a floured plate (VERY important to flour).

Put a layer of large cabbage leaves in a bamboo steamer and lay potstickers

on top.  They will stick to the moist leaves, but not as much as they

would to the steamer.  Steam until skins become translucent.

You will probably need 2 batches of skins for the amount of filling.  One

today and one tomorrow...

DIPPING SAUCE

1/4 c. soy sauce

1/3 c. rice vinegar

1 scallion chopped fine

1 t. grated fresh ginger

small amount of sugar if desired

mix and let stand for a while, then dip...


spring-rolls

Date:    Sun, 14 Aug 94 11:28:20 PDT

From:    williams@lanl.gov (Louise Williams)

Subject: Spring Roll Recipe

This is an original recipe that I have been working on for several months.

I was originally trying to duplicate the vegetarian spring rolls served by

the Saigon Springs Restaurant in Colorado Springs.  My family and friends

love them.  I hope you enjoy them too.

                SPRING ROLLS  (makes 12)

12 spring roll wrappers (rice paper)

6 oz. firm tofu (not silken)

2 T. or more soy sauce, tamari, or Bragg's liquid aminos

6 oz. thin rice noodles (vermicelli)

48 fresh mint leaves

1/4 head leaf lettuce

3 shredded carrots (optional)

spring roll sauce (see below)

        You can get the spring roll wrappers at an oriental grocery store,

and they will keep on your shelf indefinitely.  They are fragile; keep them

flat and handle them gently.  Be sure they are made of rice.  You CANNOT

substitute egg roll wrappers in this recipe.  The round ones, about 8 1/2

inches in diameter, are the easiest to work with.  I like the Flying Goose

brand, although the brand with a rose on the front works well, too.

        Slice the tofu into 1/2 inch slices.  Pat dry with paper towels.

Press it for an hour or so if you have time.  Put the tofu slices on a

nonstick cookie pan.  Add the soy sauce, trying to keep it on the tofu as

much as possible.  Bake at 325 for about 45 minutes, turning occasionally

and adding more soy sauce if they look like they can absorb more.  When

they are nice and brown and dry, cut them into strips, about the size of

French fries.  You will need one strip per spring roll.  (If you don't have

time to bake the tofu, cut it into strips and fry it with the soy sauce on

a nonstick skillet for a few minutes, carefully turning each strip, trying

to crisp it up a little on each side.)  Set aside.

        Wash and dry the lettuce.  Tear it into 3 or 4 inch pieces,

removing stems and crisp veins.  Your lettuce needs to be on the limp side.

Any crisp pieces will tear the spring roll wrappers when you try to roll

them.

        Wash and dry the mint.  Remove all stems! Set aside.  (If you can't

get fresh mint, you can substitute fresh cilantro, but the spring rolls

will taste completely different, and my family would rather I not make them

if I don't have mint.)

        Shred or grate the carrots.  Again, they need to be small enough

pieces that they are not crisp.  You may prefer your spring rolls without

the carrots.

        Throw the rice vermicelli into boiling water and cook until just

done, about 2 or 3 minutes.  Pour into a colander, and rinse with cool

water. The noodles need to be well drained and cool enough to handle.  Set

aside.

        Put an inch or two of water in a pan that is big enough to hold the

spring rolls.  (Cool water works fine).  Separate the wrappers, and stack

them in the water, making sure each one is completely covered with water

before putting in the next one.  Leave the wrappers in the water until they

are flexible (about 2 or 3 minutes).  Remove the whole stack at once, and

place them on a clean wet kitchen towel, covering them with another damp

towel.

        Now you are ready to assemble them.  Carefully remove one wrapper

and put it on another surface (I use a bamboo sushi mat, but you could

easily use another damp towel.  If you use a plate, dump off the excess

water between each spring roll.)  Working quickly, put onto the wrapper 3

or 4 small pieces of lettuce, 4 leaves of mint, a handful of rice noodles,

one strip of tofu, and a few tablespoons of carrots if desired.  Quickly

fold the bottom of the wrapper over the pile, fold in the sides, and

continue to roll up.  After I've done four or five, I wrap each in plastic

wrap to keep them from drying out too much.  If one of them is falling

apart, wrap it in plastic wrap immediately.  Have a piece of plastic wrap

cut and ready in case one is falling apart.  (If you are serving them to

company, start over with a new wrapper on the ones that are falling apart.)

If a lot of them are falling apart, then something may not be drained well

enough, or you may be trying to fill them too full, or some of your

wrappers may be defective with too many tears and holes, or too thin.

        Serve cold or room temperature with sauces of your choice.  NOTE:

you do not EVER cook these spring rolls.  When you finish rolling them up,

they are done!  They will keep in the refrigerator for a day or two.  They

travel well for lunches and outings.  For an appetizer, serve one or two

per person.  As a main course, count on at least three per person.

        SAUCES:  These are good with a peanut sauce, but that wouldn't be

fatfree.  They are also good with a plum sauce.  If anyone has a good plum

sauce recipe, please send it to me.  I serve them with the sweet sauce

below AND a bottled chili sauce (I like Sriracha Hot Chili Sauce, made by

Huy Fong Foods, Inc.)

                SWEET SAUCE FOR SPRING ROLLS

        (makes enough for about 3 dozen spring rolls)

4 T. sugar

1/4 c. soy sauce

1 c. broth or water

2 T. corn starch

1/4 c. cold water

1 clove garlic, crushed with 1/4 ts. salt

Combine sugar, soy sauce, and broth.  Bring to a boil.  Add corn starch

mixed smoothly with the cold water, and stir until the mixture thickens

some.  Simmer, stirring for 1 minute.  Stir in garlic.  Serve any

temperature.


spring-rolls-2

Date: Fri, 4 Aug 1995 14:55:37 -0400

From: LaurJill@aol.com

SPRING ROLLS

2 - 1 1/2 inch slices ginger, julienned (about 2 Tbs.)

6 dried Shiitake mushrooms, soaked until soft &

 thinly sliced

2 stalks celery, julienned or diced

1 large carrot, juilienned or shredded

1 1/2 cups shredded cabbage

3 oz. firm tofu, cut into small cubes or julienned

2 green onions, diced

1 Tbs. soy sauce

1/2 tsp. salt

1/2 tsp. sugar

1/2 tsp. white pepper

12 spring roll or eggroll wrappers

1 Tbs. cornstarch dissolved in 2 Tbs. water

Stir fry ginger and mushrooms in wok or very large skillet over high heat,

sprayed with PAM. Cook until fragrant, about 30 seconds. Add celery, carrot,

cabbage, tofu and green onions; stir-fry about 2 minutes. Add soy sauce,

salt, sugar and white pepper; mix well. Remove wok or skillet from heat and

let cool.

Lay 1 wrapper on work surface with 1 corner toward you. Cover remaining

wrappers with damp cloth to prevent drying. Place 1/3 cup vegetable mixture

in a line across center of wrapper. Fold bottom corner of wrapper over

vegetable mixture. Fold in left and right corners. With a pastry brush, brush

top corner and side edges of wrapper with cornstarch solution. Roll wrapper

to form a tight cylinder. Repeat with remaining wrappers and filling.

You can bake or steam the spring rolls. To bake: spray a baking sheet with

PAM, place rolls on baking sheet and lightly spray the rolls with PAM. Bake

at 400 degrees until golder brown, about 10 minutes. To steam: place bamboo

steamer over boiling water. Place spring rolls in steamer, cover and steam

until done, about 10 minutes.

Serve with sauce of your choice. Try sweet and sour, hoisin (a thick,

reddish-brown sauce made from soybeans, garlic, chili peppers and other

spices, used as a condiment in Chinese cooking) or soy sauce mixed with a

little chili oil. Makes 12 spring rolls.

This recipe was adapted from Vegetarian Times. I have made this several times

and they always come out great. The recipe calls for 2 tsp. sesame oil, added

at the same time as the soy sauce. I add a dash for the flavor. You can leave

it out if you wish. I also leave out the sugar and salt and don't miss it. I

also double the recipe as it is a bit time consuming. They are great

leftover, however don't heat them in the microwave, they get VERY SOGGY! I

pop them in the toaster oven and they're heated in a few minutes. I bake them

as I like them crispy. I suppose if you steamed them, they would be soft.


sweet-sour-cabbage

Date: Wed, 21 Jun 1995 10:39:13 -0500 (CDT)

From: Nanci Borg <nborg@creighton.edu>

Sweet & Sour Stir Fry Cabbage With Noodles

Chinese noodles

3 tablespoons white wine or rice vinegar

1 teaspoon cornstarch

2 tablespoons sugar (can eliminate)

1/2 teaspoon cheyenne pepper or to taste

1 teaspoon broth

1/4 cup onion, chopped

1 pound napa cabbage and/or green cabbage, cut in 2" squares

1 cup water

Combine vinegar, cornstarch, sugar and cheyenne paper

Stir fry onion in broth

Add cabbage and vinegar mixture to onion.  Stir fry for 2-3 minutes,

adding water as necessary.

Boil noodles (only takes 3 minutes)

Either stir noodles into cabbage or serve cabbage over the noodles

4 servings of 1/2 cup cabbage and 1 cup noodles

Recipe reheats well.  Hope you enjoy.


sweet-sour-tofu

Date: Mon, 17 Jul 1995 23:06:36 -0700

From: nanetteb@csn.net

                           Sweet and Sour Tofu

Recipe By     : Pillsbury Fast and Healthy

Serving Size  : 4    Preparation Time :0:00

Categories    : Asian                            Fatfree

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

     1/2                10.5 oz pkg firm lite tofu

   1      teaspoon      cornstarch

   1      medium        green bell pepper, seeded, -- cut in squares

     1/2  large         onion, cut into 8 wedges

   8      ounces        can pineapple chunks in unsweetened -- juice

   9      ounces        jar sweet and sour sauce

   4      cups          hot cooked rice

Cut tofu into small bite-sized cubes; toss with cornstarch. Spray large

nonstick skillet with nonstick cooking spray. Heat over medium-high heat

until hot. Add tofu; cook 5 to 8 minutes or until golden brown. Place tofu

on plate.

Add bell pepper, onion, and pineapple with juice to same skillet. Bring to

a boil. Reduce heat; simmer uncovered 7 to 10 minutes or unti onion is

soft and liquid has been reduced. Add cooked tofu and sweet nd sour sauce,

stir gently to mix. Cover; cook 1 minute or until thickened and bubbly.

Serve over hot cooked rice.

Makes 4 servings: per serv, 330 cal, 1g fat, 0 mg chol, 200mg sod.

                   - - - - - - - - - - - - - - - - - -


sweet-sour-veggies

Date:    Thu, 22 Jul 93 08:09:42 PDT

From:    agwin@pyramid.com (Allyson Gwin)

I made the sweet and sour vegetables last night and I reallyy liked them.

My husband thought they were too sour, but I thought the sweet and sour

mixture was just right. If it is too sour, you could cut out some of the

vinegar. Can anyone guess as to how much fat is in this recipe? It did not

give any information. Well, here is the recipe.

Sweet and Sour Vegetables

Servings: 6

Preparation Time: 30 minutes

Cooking Time: 15 minutes

Serve over rice or other whole grains.

1 20 oz. can pineapple chunks in	1 cup sliced carrots

their own juice	4 cups chopped broccoli

1 onion, cut in wedges	1 cup water

1 bunch scallions, cut into	2 cloves garlic, crushed

1 inch pieces	1 teaspoon grated fresh ginger

1 large green pepper, cut into

1 inch pieces

Sauce

1 cup unsweetened pinapple	1/4 cup cider vinegar

juice	2 1/2 tablespoons soy sauce

1/3 cup brown sugar	2 tablespoons cornstarch

Drain the pineapple, reserve the juice and set aside.

Place the vegetables, except the broccoli, in a large pot or wok with

1/2 cup of the water and the garlic and ginger. Saute for 5 minutes. Add

the broccoli and the remaining 1/2 cup water. Stir, then cover and cook

over low heat for 5 minutes.

Combine the sauce ingredients in a separate bowl.

Stir in the pineapple chunks and the sauce mixture. Cook, stirring until

thickened.


sweet-sour-veggies-2

Date:    Fri, 19 Aug 94 10:38:31 -0900

From:    Mike Dobbert <mikecd@sierra.sr.hp.com>

Simple Sweet & Sour

1   Tbl Corn starch

1/3 cup Brown sugar

1/2 tsp Freshly minced ginger

1   Tbl Soy Sauce

1/4 cup vinegar (I used Rice Vinegar)

1/4 cup vegetable broth

Vegetables of your choice.  I used:

1/2         red onion

2   cloves  garlic

1   cup     chopped up carrots

1/2         yellow bell pepper

1           yellow zucchini

3   cups    chopped up mushrooms

1   handful snow peas

Mix together the soy sauce, vinegar and vegetable broth.  Separately,

mix together the corn starch and the brown sugar.  Add the corn

starch, brown sugar mixture to the liquids.  Add in the minced ginger.

Set this mixture aside.  Saute the vegetables in some additional

broth.  Just before the vegetables are cooked, add in the liquid

mixture that was set aside, and saute for an additional two minutes.

I served this over brown rice.  It looked as good as it tasted.


szechuan-eggplant

Date:    Wed, 05 Jan 94 07:36:33 EST

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

Szechuan Eggplant

1 large eggplant

1 bunch scallions, sliced

2 T Hot Szechuan sauce

2 T reduced sodium teriyaki sauce

1/4 c cold water

Peel eggplant.  Cut into 2 inch thick rounds, then slice the rounds into

wedges (i.e., think of how pizza is cut).  Saute in some water or broth

in a non stick pan, turning to cook the wedges evenly.  Cook for about

3-5 minutes per side, or until the slices are done to your liking.  Add

the scallions.  Mix the sauces and water and pour into the pan.  Stir to coat.

Serve over plain rice with lots of water (the sauce I used was HOT!).


szechuan-tofu

Date: Thu, 13 Jul 95 07:39 EST

From: joell@jolt.mpx.com.au (Joell Abbott)

Someone was asking about a szechuan sauce. I have an adapted

version that I use on tofu, but it could work with broccoli as

well.

MMMMM----- Recipe via Meal-Master (tm) v8.02

      Title: Spicy Szechuan Tofu

 Categories: Main dish, Chinese, Tofu, Vegetarian

      Yield: 4 servings

     24 oz Soft tofu

           Spray oil

      1 ts Minced fresh ginger

      1 ea Garlic clove, minced

      3 tb Chopped scallions

      1 tb Szechuan hot bean paste

      1 tb Tamari

    1/2 ts Salt

    1/2 ts Sugar

    1/2 c  Stock

    1/2 tb Cornstarch dissolved in 2

           -- tb water

      2 dr Sesame oil

      2 dr Hot chili oil

    1/4 ts Szechuan peppercorn powder

  Drain & rinse tofu.  Drain again.  Cut into 1 inch square pieces. Set

  wok over high flame & spray w/ oil. When hot, add ginger,

  garlic & 2 tb scallions, cook for 30 seconds.  Add hot bean paste & tofu.

  Stir gently. Add tamari, salt, sugar & stock, bring to a full boil.

  Thicken with cornstarch. Add sesame oil, chili oil & peppercorn

  powder. Sprinkle with remaining scallions & serve with brown rice.

  "Vegetarian Times Cookbook"

   Revised 6/95 to use less oil, I found only a drop or two gives

   a good taste to the dish, I used spray oil to "fry" the tofu

   cubes.

  Collected from the Int'l    Cooking Echoes 1995 by Joell Abbott

MMMMM

The bean paste and peppercorns are available at Asian markets.


coriander-chutney

Date:    Wed, 15 Jun 94 13:08:55 PDT

From:    nalini@picard.vwo.Verdix.COM (Nalini Ganapati)

here is a recipe for a South Indian savory pancake called 'adai'.

Coriander Chutney

-----------------

A bunch of fresh coriander(cilantro) (leaves+tender stem)

1 tsp lemon juice

a pinch of sugar

salt to taste

a drop of coconut essence(optional)

Smoothly grind all ingredients in a blender adding enough water to make

it as thick/thin as you would like it to be.


cranberry-chutney

Date:    Mon, 11 Oct 93 08:41:37 PDT

From:    Zite Hutton <hutton@henson.cc.wwu.edu>

I got this recipe from a friend, and adapted it (she makes it with

walnuts).  This is the best cranberry relish/chutney I've ever had.  It's

a bit on the sweet side.  Next time I'll try it with half the sugar, and

see if it's still OK.

Cranberry Chutney

1 16-oz. package cranberries

2 cups sugar (I'll try one cup next time)

1 cup water

1 cup orange juice

1 cup golden raisins

1 cup chopped celery

1 medium apple, chopped

1 Tbsp. grated orange peel

1 tsp. ground ginger

In a 3-quart saucepan, over medium heat, heat cranberries, sugar, and 1

cup water to boiling, stirring frequently.

Reduce heat to low.

Simmer 15 minutes.

Remove from heat.

Stir in remaining ingredients.

Cover and refrigerate.

I had this last night over baked danish squash, and it was great!


cranberry-chutney-2

Date:    Mon, 15 Nov 93 11:17:28 CST

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

Cranberry chutney, a la Cindy:

1 bag of 'fresh' cranberries (12 0z?)

1.5 c. water

brown sugar

salt

red pepper flakes

nutritional yeast

This has only been done once and I was 'winging it' at the time, but it sure

was good.

Boil water.  Add cranberries and cook them until they pop.  Use a potato

masher to help them pop.  Add just enough sugar to the cranberries to mellow

them out a little bit.  There should be no sweet taste at all.  Then add

a couple of teaspoons of salt, and some nutritional yeast.  You might want

to use some veg broth, or onion powder, to give it a more savory taste.  Red

pepper flakes are optional.


fruit-ginger-chutney

Date: Mon, 5 Jun 1995 21:26:01 -0500 (CDT)

From: "Natalie Frankel" <Natalie.Frankel@mixcom.com>

I've been enjoying this mixed flavor of sweet, sour and spices.  It's similar

to other chutney recipes posted, but I like to mix up the fruits, changing

the combination each time.  It keeps well in the freezer and is easy to

scoop out a tablespoon at a time, or keeps well in the fridge for up to

several weeks.  Mix a tablespoon of chutney with a cup of brown rice and

voila - a taste sensation.  It's an easy, portable lunch for work - just warm

up in the microwave and enjoy!

MIXED UP FRUIT AND GINGER CHUTNEY

3 cups of any mixture of the following:  fresh or dried pineapple, dates,

  papaya, mangos, pears, peaches, drained fruit cocktail or tropical fruit

  cocktail, chopped fine

3/4 cup raisins, chopped fine

2/3 cup vinegar (any mixture of cider, balsamic, wine or seasoned)

1/2 cup firmly packed brown sugar

1/4 cup honey (or vegan substitute)

1 small onion, chopped fine

2 TB grated fresh ginger

1/2 tsp cinnamon

Pinch each allspice, nutmeg and cloves (or more to taste)

Combine all ingredients in saucepan.  Heat to boiling; reduce heat and

simmer, stirring occasionally, until thickened, 1 hour.

Makes 2 cups.

It's also good over steamed, baby carrots.


mango-chutney

Date:    Mon, 30 Aug 93 14:52:26 EDT

From:    dp661@cleveland.freenet.edu (Dr. Neal Pinckney)

This recipe is tried and true; yields about 1.75 gallons.

Smaller proportional quantities also come out fine.

Mango Chutney

2 cups vinegar  (any kind)

6 1/2 cups sugar

12 cups green mango slices (about 25 mangos)

1/2 cup finely chopped ginger root

4 chili peppers, seeds removed, finely chopped

1 large clove garlic

3 cups seedless raisins

1 cup sliced onion

1 tspn salt

Boil vinegar and sugar for 5 minutes, add mango and alll other

ingredients, cook slowly for 1 1/2 hours.  Cool and put in

sterilized canning jars. Either wax seal or fill jar to top,

seal with plastic wrap and close tightly.  Refrigerate after

opening each jar.

This recipe works with almost any firm, tart fruit. Nectarines

are excellent; oranges, lemons, even grapefruit work well You

can add chopped nuts (if you want to add fat to all that sugar)

but I prefer to serve chopped nuts for each diner to add if so

inclined.

I have also made it with 1/2 brown sugar 1/2 granulated, and I

like this flavor with nectarines or citrus fruits better.


mango-chutney-2

Date:    Sat, 04 Sep 93 15:33:44 CDT

From:    sysbill@tenforward.cc.uky.edu

This is from The Arrowhead Mills Cookbook by Vicki Rae Chelf.  It's for

Neal, Barbara, and all you out there who have access to good cheap

mangoes.  The explicit instructions are characteristic of the book as

a whole.

Make this easy chutney to add an exotic touch to curries and grain

dishes

MANGO CHUTNEY

-----

Yield:  about 1 2/3 cups      Time: 15-20 minutes

-----

1 large mango

2 tbs. balsamic vinegar

1/2 c. raisins

1 tbs. honey

2 tsp. grated fresh ginger

1/2 tsp. cinnamon

Dash of cayenne pepper, or to taste

-----

1.  The mango must be good and ripe so that it will be sweet

enough.  The skin should be orange-red with black spots, and give

slightly to pressure.  With a sharp paring knife, peel the mango: Insert

the knife at the stem end, going deep enough to cut through the skin

but not the fruit.  Cut all the way around the widest part of fruit.

Then cut the skin lengthwise three or four times on each side.  Now

remove the skin:  Starting at one end or the other, just peel off the

strips of skin that you have cut.  If the mango is fully ripe, the skin

will peel off easily.

2.  Slice the flesh away from the large, flat pit in the center of the

fruit, and dice the flesh.  Measure 1 1/2 cups of fruit and combine

it in a heavy saucepan with the remaining ingredients.  Stirring

constantly, bring the mixture to a boil.  Reduce the heat and simmer

over low heat, uncovered, for 5-10 minutes or until the raisins are

plump.

3.  Place the mixture in a blender or a food processor.  Blend briefly;

the chutney is better if it is not too smooth.  Chill before serving.

Mango chutney will keep several days in the refrigerator.

Serve with curries or grain dishes.


mint-chutney

Date:    Wed, 07 Sep 94 20:15:00 EST

From:    "Timothy F. Champney" <0006143349@mcimail.com>

                    *  Exported from  MasterCook II  *

                       Podina Chati (Mint Chutney)

Recipe By     : Charmaine Solomon -- The Complete Asian Cookbook

Serving Size  : 12   Preparation Time :0:15

Categories    : Appetizers                       Condiments

                Ethnic                           Indian

                Fatfree

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1      cup           mint leaves -- finely chopped

   6                    green onions -- finely chopped

   2                    green chiles -- finely chopped

   1      clove         garlic -- finely chopped

   1      teaspoon      salt

   2      teaspoons     sugar

   1      teaspoon      garam masala -- ground

     1/3  cup           lemon juice

   2      tablespoons   water

Seed chiles. Put all ingredients in blender or food processor and

blend until smooth. Place in small dish. Chill. Serve with water

crackers, low fat crackers (e.g. Cracked Pepper Snackwells), low

fat white corn chips, or pappadams (crisp Indian bread).

                   - - - - - - - - - - - - - - - - - -


peach-chutney

Date: Sat, 29 Jul 1995 22:55:51 -0700

From: JAN GENDERS <GENDERS@mindlink.bc.ca>

"Exotic" Peach Chutney    (yield: about 12 cups)

6 1/2 lbs. peaches                     1 cup dark raisins

2 cups malt vinegar                    1 cup golden raisins

2 cups brown sugar	       1 Tbsp. pickling salt

3/4 cup finely chopped ginger	       1 Tbsp. mustard seed

2 medium oninons, finely chopped       2 Tbsp. celery seed

1 hot banana pepper, seeded and        2 tsp. garam masala

  finely chopped                         (curry blend)

2 green peppers, finely chopped

1. Blanch, peel and pit peaches. Coarsely chop peaches and combine

   with vinegar in a large stainless steel or enamel saucepan. Stir

   in sugar. Bring to a boil and cook, stirring frequently, until the

   peaches are tender, about 15 minutes.

2. Add remaining ingredients. Boil over medium-high hea for about 45

   minutes or until thick, stirring frequently.

3. Ladle chutney into six hot, sterilised, pint (2 cup) preserving

   jars, leaving 1/2 headspace. Wipe rims clean. Seal according to

   manufacturer's directions. Process for 15 minutes in a boiling

   water bath.

4. Allow chutney to mature for at least one month before using.


baking-mix

Date: Mon, 14 Aug 1995 22:47:48 -0400 (EDT)

From: Diane Morrissey <tree@pbfreenet.seflin.lib.fl.us>

I have tried to find Pioneer nonfat baking mix here on the East Coast but

with no luck. I think it is only sold on the West Coast. It is like

Bisquick and you can make pancakes, biscuits etc with it. I won't use the

low-fat Bisquick because it still has so much fat in it. Today I found a

posting for a homemade ff version of Pioneer ff mix. I can't wait to try

it. It has been tested and works fine.

                 HOMEMADE FATFREE BAKING MIX

3 1/4 cups unsifted all-purpose flour

1/2 cup sugar

1 cup nonfat dry milk

1/2 cup cornstarch

1 TAB baking powder

1 tsp. baking soda

1 1/2 tsp. salt

Mix together. You will need to tightly cover and store. I would also stir

before using.


baking-powder

Date:    Thu, 01 Dec 94 12:47:55 EST

From:    Redcz@aol.com

     Homemade Baking Powder (single acting)

          2 measure cream of tarter

          1 measure baking soda

     Mix together and use immediately.

     If you want to mix ahead of time and store no longer

     than one month, add 1 measure cornstarch

Note:  I use teaspoons for measure amount, but it really depends on how much

you need.  The cornstarch will help keep the other ingredients from absorbing

moisture (this is what is used in manufactured baking powder).  If you have a

recipe that calls for double acting baking powder, just use twice the amount.

Oh, one more thing, to check and see if the baking powder in your pantry is

still active, stir 1 teaspoon into one-third cup hot water.  There should be

immediate vigorous bubbling.  If no bubbling or bubbling is sporadic, the

baking powder is past its prime.

Homemade baking powder starts to fizz and release carbon dioxide the minute

it is added to liquid, it is very important that the oven be preheated and

baking pans be ready before mixing batter.  Mix quickly and put in oven right

away.


balsamic-mayo

Date: Wed, 16 Aug 1995 08:08:54 -0700

From: Ann Miner <annminer@nauticom.net>

                    *  Exported from  MasterCook II  *

                              Balsamic mayo

Recipe By     :

Serving Size  : 4    Preparation Time :0:00

Categories    : Dressings                        Fat-Free

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

                        Jim Kessler (RBFV65A)

   1      cup           Mayonnaise -- fat-free

   3      tablespoons   Balsamic vinegar -- or more

                        Tabasco sauce

Mix all ingredients together. Adjust Tabasco and/or vinegar. Very good with

raw vegetables - especially tomatoes.

                   - - - - - - - - - - - - - - - - - -


biscuit-gravy

Date:    Thu, 20 Oct 94 08:57:04 CDT

From:    wallis@oxygen.aps1.anl.gov (David Wallis)

Biscuits & Gravy

4 Tbsp	          flour

3/4 cup           water

2 cups            skim milk or milk substitute

1 1/2 tsp         fresh sage, crumbled finely

           or

1 tsp             ground sage

1/8 tsp           cayenne pepper

1/2 tsp           tobasco sauce

1/4 tsp           salt

1/2 tsp           fresh ground black pepper

Mix flour and water until smooth and no lumps. Put into medium sauce

pan, and heat over medium-high heat until the mixture boils. Reduce

heat, stirring constanly, and boil for 4 - 5 minutes. Mixture should

be very think and blubbery. Add milk and stir until the mixture is

smooth again. Add spices, and return to boil, cooking until it has the

consistancy of thick gravy.

Serve over split baking powder biscuits, with fruit (whole-berry

cranberry sauce was *great* with this dish!), grits, red beans & rice,

toast & jam, etc.

Makes enough for about 4 biscuits.


browned-flour

Date:    Thu, 21 Oct 93 13:23:44 PDT

From:    Michelle Dick <artemis>

From The Joy of Cooking:

BROWNED FLOUR

A variant used in gravies to enhance color and flavor [and as we now

know, to do fatfree cajun cooking].  The slow but inexpensive

procedure by which it is made is worth trying.  The flour, when ready,

should smell nutty and baked.  Place:

1 cup flour

in a dry heavy skillet.  Stir constantly over very low direct heat,

scraping the flour from the sides and bottom of the pan.  Or, heat the

flour in a very slow oven, 200 deg F to 250 deg F, in a very heavy

pan.  Shake the pan periodically so the flour browns evenly.  Do not

let it get too dark or, as with brown roux, it will become bitter and

lose its thickening power altogether.  Even properly browned flour has

only about half the thickening power of all-purpose flour.  It may be

stored in a tightly covered jar in a cool place.


cajun-seasoning

Date:          Mon, 25 Sep 1995 09:34:22 +0000

From: "Ann Miner" <annminer@pgh.nauticom.net>

Here is a nice cajun seasoning blend:

                    *  Exported from  MasterCook II  *

                             CAJUN SEASONING

Recipe By     :

Serving Size  : 1    Preparation Time :0:00

Categories    : Condiments

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

                        -----TAMMY NICHOLS PNNF33B-----

   1      tablespoon    Sweet paprika

   2 1/2  teaspoons     Salt

   1      teaspoon      Onion powder

   1      teaspoon      Garlic powder

   1      teaspoon      Ground red pepper

                        (preferably cayenne)

     3/4  teaspoon      White pepper

     3/4  teaspoon      Black pepper

     1/2  teaspoon      Dried thyme leaves

     1/2  teaspoon      Dried oregano

Combine ingredients and mix well.

                   - - - - - - - - - - - - - - - - - -


cajun-spice-mix

Date:    Tue, 31 Aug 93 09:43:45 CDT

From:    hnowak@sunloop.central.sun.com (Helen Nowak Admin Chicago Loop)

Essential to most Cajun dishes, this lively blend of spices

can be used in place of salt.

CAJUN SPICE MIX

===============

1/4 Cup of salt

2 Tbsp. cayenne pepper

2 Tbsp. paprika

1-1/2 Tbsp. onion powder

1 Tbsp. freshly ground black pepper

1 Tbsp. freshly ground white pepper

1 Tbsp. garlic powder

2 tsp. dried basil

1 tsp. chili powder

1/4 tsp. dried thyme

1/4 tsp. ground mustard

1/8 tsp ground cloves

Combine all ingredients in a small jar.

(The spice mix can be stored in a tightly

covered glass jar in a cool dry place out of

direct light for up to 4 months.)  Makes about

3/4 cup.


chicken-broth-mix

Date:    Tue, 08 Feb 94 02:06:40 PST

From:    Michelle Dick <artemis>

Subject: Chicken Style Seasoning -- the good one

From _Country Kitchen Collection_

CHICKEN STYLE SEASONING

1 1/3 cup nutritional yeast flakes

3 T onion powder

2 1/2 t garlic powder

1 T salt

1 tsp celery seed

2 1/2 T Italian seasoning

2 T parsley, dried

Blend smooth all ingredients except parsley.  Stir in parsley.  Store

in airtight container.

Notes:

Use this seasoning to make a quick chicken-like stock out of water

when you have no veggie stock on hand.  Excellent for flavoring rice

and as a soup base.

Make a very simple, easy, and good-tasting gravy by mixing water,

seasoning, and miso (I like the dark brown rice miso).  Typical

proportions: 1.5 cups water, 1 T seasoning, 2 t miso.

Increase/decrease seasonings according your your taste.  Right before

serving gravy, mix some starch (I frequently use potato starch) in a

bit of water till well-blended and add to gravy to thicken (do this

over medium heat).  Add starch until you reach desired thickness.

Quick, easy, and surprisingly tastey.


chicken-broth-mix-2

Date:    Tue, 08 Feb 94 01:06:43 PST

From:    Michelle Dick <artemis>

From Now and Zen Epicure

CHICKEN BROTH POWDER

1 cup "good tasting" nutritional yeast flakes

1 T salt

1/2 t ground ginger

1/2 t turmeric

1 t ground black pepper

1 t marjoram

1 t tarragon

1 t paprika

1 t rosemary

2 t sage

2 t celery seed

2 t thyme

2 t garlic powder

2 t onion powder


chinese-duck-sauce

Date:    Sat, 05 Mar 94 08:20:49 PST

From:    Mike Dobbert <mikecd@hpsadpk.sad.hp.com>

Subject: Chinese Duck Sauce, ideas?

from the Moosewood Cookbook

Chinese Duck Sauce

5 cups mixed peeled, chopped fruit (apples, pears, peaches and/or

  plums)

1 cup water

1/4 cup cider vinegar

1/4 cup (packed) light brown sugar

1/4 tsp. salt

2 to 3 medium cloves garlic, minced

1/2 tsp. dry mustard

optional: up to 1/2 tsp. crushed red pepper

Combined everything in a medium-sized saucepan and bring to a boil.

Turn the heat down, and simmer uncovered until all the fruit is very

soft (about 30 minutes or longer)

Cool thoroughly, then chill


cottage-cheese

Date: Thu, 14 Sep 1995 17:48:45 +0600

From: jguevara@servidor.dgsca.unam.mx (Jenka Guevara)

COTTAGE CHEESE

1 liter water, divided in four, 4 cups

Put one cup of this water in a heavy pan to boil.

In the blender put:

    2 cups water

    4 cups powdered milk

  1/4 cup whey (*)

blend completely, add to boiling water. Use last cup of water to clean the

blender.

Let everything get warm, not hot.  Leave the pan on the stove's pilot till

it looks like a pudding.  If your stove does not have a pilot put it in the

oven leaving the light on, or cover pan with a thick blanket.  About one

night.  When done, let it simmer a little, to get the curds, then let it

cool and pass through a cheese cloth.  Keep the whey for the next time.

(*) for the whey

You can buy a rennet tablet, but easier, although it takes a little longer,

use some drops of lime juice.  Do not forget to keep the whey.  I freeze

mine in quarter cup sizes, and when I need it use one of my frozen ones.  If

you have too much whey it can be used in soups.

This recipe makes a lot, you might want to make less, just cut the water and

milk in half, the same amount of whey


country-gravy

Date:    Tue, 01 Jun 93 14:20:01 EDT

From:    tara@starburst.umd.edu (Tara McDermott)

Country Gravy

-------------

1 medium onion, sliced thin

Roughly 1 Tbsp. diced garlic, or a little less

1 veg. bouillion cube, no salt added

1/4 cup white unbleached flour

1/4 cup nutritional yeast

2 tsp. miso (make sure it's a light, sweet miso, not a dark one)

Salt to taste (if needed)

1/4-1/2 tsp. black pepper

1 1/2-2 cups water

Saute onion, garlic and bouillion cube in some of the water until

soft.  Add the rest of the ingredients, with small additions of flour

and water each, slowly, so as to avoid large lumps.  Stir constantly

until it all bubbles and is an even consistency.  Serve immediately.

Note:  I found that this is fairly thick, so you may or may not want

to thin it out a little bit.  Add water first, then more seasonings:

salt, nut. yeast, and maybe miso.


creole-seasoning

Date:    Tue, 08 Feb 94 09:23:27 EST

From:    Thomas P Collins <tcollins@magnus.acs.ohio-state.edu>

From _Emeril's *New* New Orleans Cooking_.

                 Emeril's Creole Seasoning Mix

2 1/2 Tablespoons paprika              1 Tablespoon onion powder

2 Tablespoons salt                     1 Tablespoon cayenne pepper

2 Tablespoons garlic powder            1 Tablespoon dried oregano

1 Tablespoon black pepper              1 Tablespoon dried thyme

      Combine and store in an airtight jar or container.


curry-powder

Date: Mon, 29 May 1995 18:12:32 -0700

From: joell@jolt.mpx.com.au (Joell Abbott)

 MMMMM----- Recipe via Meal-Master (tm) v8.02

       Title: Curry Powder 3

  Categories: Curry, Mix, Seasoning

       Yield: 1 servings

   2 1/2 tb Corriander Seeds

       2 ts Garlic Powder

       1 tb Ground Cumin

       2 ts Ground Tumeric

       1 ts Ground Ginger

       1 ts Chili Seasoning

     1/2 ts Ground Allspice

       1 tb Salt

       1 tb Ground Black Pepper

     1/2 tb Dry Mustard

     1/4 ts Saffron

   Grind the corriander seeds, (sieve if any large husks remain). Blend

   all of the ingredient together and store in an airtight jar. This

   recipe makes 3 ounces of curry powder.

   NOTE:  THIS IS MADRAS STYLE CURRY POWDER AND IS VERY HOT.

   From How To Make Good Curries by Helen Lawson  Copyright 1973

   Collected from the Int'l             Fido Cooking Echoes


curry-powder-2

Date: Sun, 16 Jul 1995 17:48:53 -0400

From: srogers@barint.on.ca (Sean Rogers)

Curry powder

The following is from page 527 of The Joy of Cooking:

We think of curry, which is really a highy seasoned sauce, mainly as a

powder sitting on the shelf ready to be added when foods need a lift. But

curry powders are best when the spices are freshly ground or incorporated

into a paste with onion, garlic, fruits and vegetables as commonplace as

apples and carrots and as exotic as tamarind and pomegranate...They range in

strength from the fiercely hot curries of Madras to the mild ones of

Indonesia. The mixtures below give you an idea of the variety and extent of

curry bases. Amounts to use per portion are a matter of tolerance...While

making up the dish use plenty of fresh garlic and onion

I.

1    oz  each ginger, coriander and cardomom

1/4  oz  cayenne

3    oz  turmeric

II

2    oz  each of the seed of coriander, turmeric, fenugreek, black pepper

2 1/2oz  cumin seed

1 1/2oz  each poppy and cardamom seeds

1/2  oz  mustard seed

1/2  oz  dry ginger

2    oz  dry chilis

1    oz  cinnamon

III

1    oz  each turmeric, coriander and cumin

1/2  oz  dry ginger and peppercorns

1/4  oz  dried hot peppers and fennel seed

1/8  oz  each mustard, poppy seeds, cloves and mace


farmers-cheese

Date:    Thu, 03 Mar 94 17:07:51 CST

From:    "Lu Bozinovich  " <U33754%UICVM@UIC.EDU>

Subject: Re: passover approaching

FF Farmer's Cheese (LACTO)

1/2 gallon (8 cups) skim milk

1 c dried skim milk powder (Carnation instant)

1/4 c lemon juice or white vinegar (I used the latter)

optional seasonings to taste

Heat up skim milk, and mix in the skim milk powder.  As mixture

begins to simmer or boil, begin to add a little of the vinegar

or lemon juice.  Stir.  Keep the flame on, and keep adding and

stirring until the milk solids *completely* separate from the

whey (yellow watery part).  The amount of heat and acidity have

to be in balance for this to work.  Drain in cheesecloth.  Use

as you would cooked burger meat -- for instance, flavor it and

stuff green peppers with it.  Oh, you might want to flavor it

while still in the milk state -- with salt, pepper and herbs.


five-spice-powder

Date: Mon, 31 Jul 1995 22:03:38 -0700

From: Michelle Dick <artemis@best.com>

FIVE SPICE POWDER

40 Szechuan peppercorns

4 inches of cinnamon stick

1/2 T fennel seeds

12 whole cloves

2 whole star anise

Grind all to fine powder.


garbanzo-gravy

Date:    Sun, 09 Jan 94 11:39:53 EST

From:    brad@clark.net (Brad Scott)

From the Vegetarian Journal Jan/Feb '94

GARBANZO GRAVY

(Makes 2 cups)

The distinctive taste of garbanzos (chickpeas) makes a toothsome change

of pace when you turn it into gravy for rice, mashed potatoes, or

casseroles.

3/4 cup garbanzo flour

1/3 cup nutritional yeast (found in health

     food stores)

2 Tablespoons dried minced onion

1/4 teaspoon garlic powder

Salt and pepper to taste

3 cups vegetable broth

2 Tablespoons steak sauce or

     vegetarian Worcestershire sauce

In 2-quart saucepan, combine all ingred-ients except broth and steak

sauce. Toast over medium heat, stirring, about 2 minutes.

Gradually whisk broth and steak sauce or Worcestershire into flour

mixture. Cook, stirring, until smooth and thickened. Serve immediately.

Total Calories Per 2 Tablespoons Serving: 35    Fat: <1 gram


ginger-garlic-paste

Date:    Mon, 08 Nov 93 14:03:16 CST

From:    mindy.s.mymudes@uwrf.edu

adapted from Indian Lowfat Cooking

                              The key to a healthy and exotic

                                    Diet

                              Roshi Razzaq

                              Chartwell Books, Inc.

                              1993 Quintet Publishing

                              A division of Book Sales, Inc

                              110 Enterprise Ave.

                              Secaucus, NJ 07094

GINGER and GARLIC PASTE

4 oz. ginger root, lightly scraped washed and cut into chunks, and the same

amount of garlic, peeled. Put ingredients in a blender with a very little

water, just to help grinding. Spoon into airtight jar and store in fridge,

or freeze it. total calories, 72


gloss-broth

Date:    Thu, 07 Apr 94 09:20:41 EDT

From:    Thomas P Collins <tcollins@magnus.acs.ohio-state.edu>

This is from Graham Kerr's latest book.  It goes especially well with

steamed asparagus to give it a melted butter sheen (I had it last night).

Gloss Broth

1/2 cup vegetable stock

1 teaspoon balsamic vinegar

1/8 teaspoon turmeric

dash of salt

1 teaspoon Arrowroot starch or cornstarch dissolved

  in 1 Tablespoon of stock (slurry)

Combine all except slurry in small saucepan and bring to a boil.  Stir in

starch slurry and cook until thickened, less than 1 minute.


green-curry-paste

Date: Mon, 29 May 1995 18:12:32 -0700

From: joell@jolt.mpx.com.au (Joell Abbott)

 MMMMM----- Recipe via Meal-Master (tm) v8.02

       Title: Green Curry Paste

  Categories: Condiment

       Yield: 1 1/4 cups

       1 tb Coriander seeds

       1 tb Cumin seeds

       6    Black peppercorns

       3    2" stalks lemongrass

            -incl the bulbs, chopped

     1/2 c  Cilantro leaves

       1    2" piece fresh galangal

            -(or ginger), peeled

       1 ts Lime zest

       8    Garlic cloves; peeled

       4    Shallots; peeled

            -coarsely chopped

      12    Green chilies

            -such as serranos

            -seeds and stems removed

            -halved

     1/4 c  Water

       1 ts Salt

   (Kreung Gaeng Kiow Wahn - Thai)

   Roast the coriander and cumin seeds for about 2 minutes in a dry

   skillet. When they have cooled, grind to a fine powder in a spice

   mill.

   Combine the roasted ground spices with all the remaining ingredients

   in a food processor or blender and puree until a fine paste is formed.

   Pour the paste into an airtight container and refrigerate for up to

   one month.

   This curry paste can be added to any other curry preparation. Just one

   teaspoon will make other curries more flavorful, zesty and pungent.

   A World of Curries by Dave DeWitt and Arthur Pais ISBN 0-316-18224-9

   pg 115

   Collected from the Int'l Fido Cooking Echoes

 MMMMM


harissa

Date:    Mon, 13 Feb 95 22:01:23 EST

From:    ACHRISTMANN@csunet.ctstateu.edu

Harissa is hot pepper sauce from North Africa. I found this recipe in Korma's

Great Vegetarian Dishes p.131

8 oz. fresh hot chilies

1/2 teaspoon yellow asafoetida powder (or garlic to your taste)

1 tsp. ground caraway seeds

1 ts[Cp. salt

1 1/2 tsp. fresh ground pepper

1 1/2 tsp. ground cumin

1 tsp. ground coriander

Place the chiulies in a processor and chop until coarsely

ground. Add the other ingredients (except oil) and process until

smooth.


herbed-yogurt-cheese

Date: Thu, 22 Jun 1995 14:09:11 -0400

From: LaurJill@aol.com

Here is yet another way to make yogurt cheese (can definitely replace Cream

Cheese). I got this recipe from JACQUES PEPIN of the NY TIMES.

HERBED YOGURT CHEESE

Total time: 8 hours 15 minutes

   2 cups nonfat plain yogurt

   1 scallion, cleaned and finely minced (1 tablespoon)

   1 tablespoon chopped parsley

   1 small clove garlic, peeled, crushed and finely chopped (1/2 teaspoon)

   1/4 teaspoon freshly ground black pepper

   1/4 teaspoon salt.

   1. Place yogurt in a fine strainer set over a bowl, and refrigerate for 8

hours to allow moisture to drain out.

   2. Discard the liquid, and place the yogurt in a mixing bowl. Add the

remaining ingredients. Mix well.

   3. Transfer the mixture to a piece of plastic wrap about 10 inches long,

and roll it into a log about 5 inches long and 1{ inches thick. Refrigerate

until ready to serve.

   4. Serve the cheese with toast, crackers or bread. It is good served as

part of a salad accompaniment; arrange chunks on each plate, or spread on

small toasts or untoasted baguette slices.

   Yield: 6 servings.

   Approximate nutritional analysis per serving: 35 calories, 0 grams fat, 1

milligram cholesterol, 125 milligrams sodium, 4 grams protein, 4 grams

carbohydrate.

ALSO, I'VE DONE THIS IN THE PAST:

I buy FF Cottage Cheese (Plain) and add whatever spices/herbs I feel like

eating that day, for example: Minced Onion, Garlic Powder, Basil, Thyme, etc.

I shake the spices/herbs right in the container and mix it around. Let it sit

for an hour or so so the spices/herbs expand, and spread it on a bagel. It's

very good!


hickory-smoked-vinasoy

Date:    Thu, 28 Oct 93 14:36:54 PDT

From:    Peter_Brooks <pb@hpocia.sj.hp.com>

Hickory Smoked Vinasoy.

Makes 10 ounces.  (The size of the bottle I use.)

1/4 cup soy sauce.  I've used Kikkoman and Tamari.  Either one.

1 cup apple cider vinegar.  (Other vinegars OK.  *Really* cheap balsamic

didn't work well, though.  Really good balsamic doesn't need soy or smoke.)

1 tsp liquid smoke.

That's it.  The soy and vinegar smooth each other's rough edges, and the

liquid smoke offers a good BBQ'ish flavor.  When I'm using nutritional

yeast, I'll pour a little vinasoy onto the yeast.  Seems to work out well.


hot-chili-sauce

Date: Thu, 15 Jun 1995 22:31:48 -0400

From: srogers@barint.on.ca (Sean Rogers)

Hot Chili Dipping Sauce:

1/3     cup     water

2       tbsp    lemon or lime juice

1       tbsp    low-sodium soy sauce

1       tsp     granulate sugar

1/4     tsp     hot pepper flakes

Combine all ingredients.


hot-mustard-relish

Date: Tue, 4 Jul 1995 19:16:19 -0700

From: joell@jolt.mpx.com.au (Joell Abbott)

MMMMM----- Recipe via Meal-Master (tm) v8.02

      Title: Fiery Chile Mustard Relish (Bengali Kasundi)

 Categories: Indian, Condiment, Stephen

      Yield: 1 servings

           Stephen Ceideburg

      5 oz Fresh hot red chiles

      1 tb Mustard seeds

      4    Garlic cloves, peeled

      1 sm Green mango, peeled,

           -shredded

      1 pn Salt, or to taste

  This relish from Bengal, an eastern region of India, is for those who

  like fiery flavors. Try it with tandoori dishes, kebabs and shellfish

  curries@es. It's great in sandwiches, too.

  Combine all ingredients and blend smoothly. Cover and store up to 2

  weeks in the refrigerator.

  Makes 1/2 cup.

  PER TABLESPOON: 20 calories, 1 g protein, 5 g carbohydrate, 0 g fat,

  0 mg cholesterol, 35 mg sodium, 1 g fiber.

  Laxmi Hiremath writing in the San Francisco Chronicle, 6/24/92.

MMMMM


hyderabad-curry-powder

Date: Mon, 29 May 1995 18:12:32 -0700

From: joell@jolt.mpx.com.au (Joell Abbott)

 MMMMM----- Recipe via Meal-Master (tm) v8.02

       Title: Spicy Hyderabad-Style Curry Powder

  Categories: Spices, Mix

       Yield: 1 cup

      20    Green cardamon pods

       2    Cinnamon sticks,

            -broken into pieces

       5    Bay leaves

     1/2 ts Cloves

     1/4 ts Grated nutmeg

       2 tb Aniseed

       1 ts Black peppercorns

       5    Dried red chilies

      10    Dried curry leaves

       6 tb Coriander seeds

       3 tb Cumin seeds

       3 tb Turmeric

       1 tb Fenugreek seeds

       2 tb Black mustard seeds

   Roast spices in small, heavy saucepan over medium heat for  4-5

   minutes, stirring constantly until they become a shade darker than

   their original color. Remove spices from pan and grind to a fine

   powder in a spice or coffee grinder. Store in an airtight container

   for up to 6 months.

   The Classic 1000 Indian Recipes edited by Wendy Hobson ISBN

   0-572-01863-0 pg 12

 MMMMM


italian-seasoning

Date:    Tue, 21 Mar 95 12:58:57 PST

From:    Jessica Shawl - MPG ~ <jshawl@pcocd2.intel.com>

A Little Italian

Also from Dean Ornish's Eat More Weigh Less

Book notes:  Use this herb and spice mixture in pasta sauces or

with braised or roasted vegetables.

Makes a scant cup

2 Tbsp dried basil

2 Tbsp dried marjoram

2 Tbsp dried oregano

2 Tbsp dried coriander

2 Tbsp dried thyme

2 Tbsp dried rosemary

2 Tbsp dried savory

1 tsp hot red pepper flakes

In the bowl of a food processor, combine all the ingredients.  Process for

30 seconds until finely ground.  Transfer to a tightly sealed container,

label, and date.  Store in a cool dark place for up to 3 months.


lebanese-yogurt

Date: Tue, 19 Sep 1995 16:34:34 -0800

From: "CORINNE B WHITESELL:" <ANCBW@acad2.alaska.edu>

Yogurt Lebanese style

Forty years ago I lived for two years in Beirut, Lebanon where I was

first intro- duced to yogurt.  It had not yet become popular in the

USA.  I continue to make it as I learned there, and still find it by

far the easiest.  No special ingredients or special yogurt making

equipment needed.

1.  Bring milk to a full boil.  (Boiled milk is hard curd, unboiled

     milk is soft curd.  You want the firmer product.).

2.  Pour the boiled milk into a crockery bowl and cool it just

     until you can put your little finger in and count to 10 before

     you are forced to remove it..  This will be exactly in the right

     temperature range for proper incubation of yogurt culture.

3  Add heaping tablespoon (or more) of yogurt culture saved

     from the last time you made it.  (Purchase fresh, or get

     some from another person who makes yogurt regularly if

     this is your first time.

4.  Cover bowl with wax paper or a plate and "cosy" it with

     WOOL fabric for 3 - 5 hours.  Longer incubation produces

      more tartness.

The point of a crockery container is that it holds heat.  The

point of wool is the same.  I use a baked bean pot and cosy it

with a wool hat and wool blanket or large wool scarf.  Adequate

cosying will keep the temperature at proper incubation range

for hours.

Nothing to prevent you from using fat-free milk when you

make your own.  Can also be loaded with extra powdered milk

for an even firmer product.


liquor

Date:    Thu, 09 Sep 93 03:09:17 EDT

From:    dp661@cleveland.freenet.edu (Dr. Neal Pinckney)

Make Fast - Wait Long Liquor

2 cups sugar (raw sugar is best, white is also fine)

1 liter Vodka (the cheapest available)

2 cups nectar (can use herb extracts, coffee, etc.)

Heat the nectar and sugar until disolved, cool, add the vodka

and store in airtight bottles ... and let it sit for a year.

I put a piece of firm fruit in the bottle also.  Looks great

and adds to the flavor.  I also use jackfruit, lychee, guava

and other tropical fruits growing in my (or neighbors') yard.

A friend made some with anis seeds and it it golden ambrosia!

If these fruit are not available, get a can of fruit in syrup

and mix the syrup with the vodka, adding some of the fruit.

Jackfruit and lychee are very distinctive and delicious.

(For those who like a sweeter, more syrupy liquor, use a little

less vodka or more sugar.  This recipe is a little on the tart

side, but after a year on the shelf, it gets as mellow as

as the best.  The sweeter ones are a real treat on vanilla

Tofutti or other VLF ices.


maple-pumpkin-butter

Date: Tue, 3 Oct 1995 21:59:47 -0400 (EDT)

From: "V.R. Yates" <u9142541@muss.CIS.McMaster.CA>

Anyway, this is a favourite of mine (no nutritional analysis cause it is

really old), and nobody get on my back about the maple syrup...all can

make their own free choice about the sweetners they use.

SPICED MAPLE PUMPKIN (OR SQUASH) BUTTER

4 lbs pumpkin or butternut squash, peeled & cut into chunks

3 cups water

1/2 tsp salt

1/2 tsp each:  cinnamon & cloves

1/4 tsp nutmeg

1 cup maple syrup

1.  Put pumpkin, water and salt into large pot.  Bring to a boil, reduce

heat and simmer for about 40 min., until very soft.  Preheat oven to 300 F.

2.  Puree pumpkin in large bowl.  Stir in spices & sweetner then pour the

mixture into a shallow casserole, glass or stainless steel.

3.  Cook in oven for 1 hour, until thick (this could take longer,

depending on the moistness of your pumpkin)

4.  Pack in clean sterilized jars, seal & process 10 minutes in boiling

water bath.


melty-cheese

Date:    Tue, 18 May 93 10:15:35 PDT

From:    ""Michelle R. Dick"" <artemis>

From the McDougall Program.

MELTY CHEESE

1/4 cup cooked, peeled, and chopped potato

2 cups water

1 4 oz jar pimientos

1 t salt (optional)

1/2 t onion powder

1/4 cup nutritional yeast (they call for brewer's, bleah)

3 T cornstarch

2 T lemon juice

Blend potatoes in blender with just enough water to cover.  Blend at

low speed until smooth.  Ad remaining ingredients and blend again

until smooth.  Pour into a heavy saucepan and cook a medium-high heat,

stirring constantly, about 7 to 8 minutes.  The mixture will thicken

to the consistency of nacho cheese.  Serve immediately, for the

"cheese" will set upon cooling.


microwave-garlic

Date:    Tue, 21 Sep 93 22:45:10 PDT

From:    jab@netcom.com (Joyce Brendlinger)

MICROWAVED GARLIC

Here's a slightly adapted recipe from Barbara Kafka's Microwave

Gourmet cookbook. (an Excellent cook book for those who want to nuke

more and eat sooner.)

 4 heads garlic

 1/3 cup vegetable stock

Cut off tips of garlic heads, revealing cut cloves. (I do this because

I think it makes it easier to squeeze) place garlic and stock in glass

pan, cover tightly with microwave plastic wrap.  Cook at 100% for 6-8

minutes, or longer if bulbs are large.  Remove from oven and let

stand, covered, for 10 minutes.  Remember, YMMV when it comes to

microwave cooking times.


mock-cream

Date:    Mon, 25 Apr 94 10:13:09 MDT

From:    "Sharon Badian, AT&T - GBCS Labs, Denver" <seb1@bighorn.dr.att.com>

Mock Cream - a recipe from the Frugal Gourmet

1 cup skim milk

1 cup nonfat cottage cheese

Blend in blender until smooth. Use as you would milk or cream. The

consistency is thicker than milk so that sauces tend to be a little

thicker.


mock-sour-cream

Date:    Tue, 11 Jan 94 10:45:48 PST

From:    therese@garnet.berkeley.edu

From the New Laurel's Kitchen Cookbook.

Mock Sour Cream

1 cup nonfat cottage cheese

2 Tbls lemon juice

2 Tbls fatfree mayonnaise

1/4 cup nonfat buttermilk

zest of 1/2 lemon (I usually omit this, it's lemony enough without it to my

taste)

Blend all ingredients in a blender until smooth.  This can be used in most

recipes that call for sour cream.


mushroom-gravy

Date:    Fri, 29 Oct 93 09:31:24 PDT

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

This is good on anything.  Can be vegan or dairy.

MUSHROOM GRAVY

Slice one pound mushrooms

slice one small onion

mince 2 cloves garlic

sautee all in about 1/3 cup white wine <I will use broth, daughter is an

alcoholic>

When veggies are soft, add about 2 - 3 tablespoons of flour, stir and

cook for a minute or two

add about 2 cups of one of the following:  veggie broth, chicken flavor

veggie broth, or nf milk, use dairy or lf soy or rice, they all work

Stir and heat til thickened.

If you want a creamier, near strogonav sauce, add about 1/3 cup yogurt

but add some of the sauce to the yogurt, then add back to sauce.  Heat

this all together but do not boil

If you want it darker, richer, add a bit of soy sauce or Bragg's Aminos.


mushroom-miso-gravy

Date:    Fri, 26 Nov 93 00:52:36 PST

From:    Michelle Dick <artemis>

TANGY MUSHROOM MISO GRAVY

1 lb mushrooms

1 T balsamic vinegar

3 cups water

1/4 cup brown rice miso

1 T tamari

1/2 cup nutritional yeast

1 t celery seed

fresh ground black pepper

1/4 cup cornstarch

1/4 cup water

Wash and slice the mushrooms.  Saute mushrooms with the balsamic

vinegar in a large skillet until fully cooked.  Remove mushrooms from

skillet and set aside.  Keep the mushroom liquid in the skillet.

Add 3 cups water, miso, tamari, and nutritional yeast to the skillet.

Whisk until thoroughly blended and simmer for a few minutes.  Add

celery seed and black pepper to taste.  Add mushrooms.

Mix together cornstarch and 1/4 cup water in a cup.  Make sure the

cornstarch is fully dissolved.  With skillet over medium heat, add the

cornstarch suspension to the gravy a little at a time.  Stir

continually.  When gravy reaches desired thickness, cook for a minute

longer and then serve immediately.

Note:  If you want to make this ahead, make up the miso-mushroom

mixture as described but do not add cornstarch.  When you are ready to

serve it, heat up the miso-mushroom mixture and thicken before serving.

Makes 4 cups.  Nutritional info per 1/4 cup serving:

28 calories, 0.4 grams fat, 13.3%CFF, 210 mg sodium.

This nutritional info is slightly off since brown rice miso has less

fat than regular miso (the above nutritional analysis assumes regular

miso).


mustard

Date:    Sat, 23 Apr 94 14:20:26 MDT

From:    BETTE IDE <IDE@uwyo.edu>

MUSTARD

4 oz. Coleman's dry mustard

1 c. vinegar

Mix in double boiler (or in covered pan set on top of a jar

lid in another pan containing water).  Let sit overnight.

Add:  1 c. sugar

      1 tsp. salt

      Equivalent of 3 eggs in egg substitute

Cook until thick.


pickled-beets

Date: Wed, 14 Jun 95 07:25:38 US/Eastern

From: Maggie.Herrick@bbs.mhv.net (Maggie Herrick)

ROSE'S WONDERFUL PICKLED BEETS

1 can sliced beets with liquid

1/4 cup Balsamic vinegar

1 Tablespoon sugar or to taste

1 large clove garlic, sliced.

Combine all in a sealed container, shake it up and refrigerate over

night or for several hours.  This recipe ws given to me by Rose Geiger

of Gatlinburg, TN.


pickled-garlic

Date: Thu, 15 Jun 95 12:16:00 PST

From: "Dee Watts" <watts@smtplink.brains.com>

          The following is a Persian treat for those of you who love

          garlic.  The unfortunate part of this is that it will be a

          couple of years to bring to fruition, but it will be well

          worth it.  My son and I do this together, annually, when the

          garlic are at the lowest price.  Your final product should

          be a sweet surpise!

          PICKLED GARLIC

          Whole garlics

          Vinegar

          Dash rosemary, thyme

          Peel garlic cloves and place them in a jar the size of your

          liking.  Fill to about 1/4" from the top with vinegar and

          add the rosemary and thyme.  AFTER A COUPLE OF YEARS they

          will be dark and the vinegar will become thicker as time

          goes on.

          Served as a relish.


pickled-ginger

Date:    Wed, 21 Sep 94 22:13:16 EDT

From:    Andrew Evans <aevans@cais.cais.com>

Japanese Rosy Pickled Ginger (Gari)

(Originally from the _Washington Post_ Food Section)

1 pound unpeeled baby ginger (in oriental groceries) or peeled regular ginger

   (Note: regular ginger tends to be stronger and tougher, but works

    quite well anyway)

Peel (if necessary), rinse, and pat dry.

Put in a bowl and coat with about a heaping tablespoon of salt

(preferably the pickling variety).  Set in a cool place for 24 hours.

(24 hours later:)

1/2 cup sugar

2 cups rice vinegar (unseasoned light)

1 cup less 2 tablespoons water

Dissolve sugar in rice vinegar and water.  Put into a 6-cup resealable

glass jar (I use the kind with the lever-action wire closure and rubber

seal ring).  Rinse the salt off the ginger and pat dry.  Put ginger into

vinegar/sugar solution.  Close jar and refrigerate at least a week.

The vinegar will turn the ginger a rosy pink.  Just before serving, slice

thinly with the grain.

You can keep a jar of this going indefinitely by replenishing the ginger

and vinegar/sugar solution as it is used.


pickled-ginger-2

Date:    Thu, 22 Sep 94 16:11:43 -1100

From:    <neal@aloha.com>

Pickled Ginger (simplified)

I thinly slice up some fresh mature ginger root, put it in any tightly

sealed jar and fill with a solution of 1/4 vinegar (any kind), 1/4

sugar and the rest water. I use no salt. Refrigerate a couple of days

and eat. Lasts indefinitely (I found a jar hidden behind something

that was nearly a year old and it was still perfect).


pickled-jalapenos

Date:    Mon, 29 Aug 94 10:50:19 EDT

From:    dgarland@cdplus.com

Pickled Jalapenos

In response to the question how to preserve Jalapenos (or any other

chile). The following is the recipe I obtained originally from my cooking

class in high school in Mexico, but I made some modifications because the

chiles were allways too cooked. As to how tro dry chiles, that is a question

that can be answered only by experimenting, since as a mexican I am use to

find any kind of chiles any time in the market very cheap, and I would

think most of the mexicans wouldn't know how to dry them.... Any way, I have

a very good recipe for chipotles (dry jalapenos) once I am able to understand

how this system works... Please note that I don't give the exact amounts

because they would vary depending on what you want to get, but keep in mind

that the important thing always would be the spices.

Fresh chiles (jalapenos or serranos)

Carrots

Coliflower (I use one head only)

 	Onions

Garlic (1/4 of a head per jar)

The following spices on each jar:

1 or 2 Bay entire leaves

2 cloves

2 or 3 pepper corms

1 little piece of cinnamon

1/4 tsp of mustard seed

salt

white vinegar (I use like 1/2 galon for eight 1 pint jars).

Slice the carrots in rounds. Brake the coliflower in small pieces and

cut the onions in chunks. I cut garlics in such a way that the teeth? are in

halfs. I like to use entire chiles but I always punch them with a toothpick, so

the flavor comes out. If you want you can slice them in longitudinal cuts,

which is the traditional way. I heat a little bit of oil (like 3 or 4

tablespoons) and place all the vegetables at the same time and mix everything

until all the vegetables are covered with a thin layer of oil. Then I fill the

jars with the vegetables (the jars by then already have the spices and salt).

Apart, I heat the vinegar and when it is boiling I pour it over the vegetables.

I close the jars (following the traditional preserving instructions) and let

them boil closed for 15 minutes. I let stand the pickles for at least a week.

Before coming to the states I preserved in this way like 5 jars with only fresh

 "piquin chiles" and I have been using them for the last year, by adding here

the vegetables, this works wonderful, because we have had very flavorful picles

for long time. I hope you enjoy this recipe.


roasted-chestnuts

Date: Sun, 8 Oct 95 23:35 PDT

From: Steve and Marilyn Kerman <sdkerman@hevanet.com>

Roasted Chestnuts

Rinse nuts and make a small cut in one side, using a very sharp knife (and

being very careful not to cut yourself.)  Some people make an X.  The intent

is to allow steam to escape gently instead of by explosion, which can be

very messy , and sometimes painful!

Hot nuts peel easier than cold ones, so when you remove them from the heat,

immediately dump them into a towel and keep them covered as you remove one

at a time to peel.  Or serve them in a newspaper cone and make everybody

peel their own.

To roast nuts:  This can be done on a pan in the oven or over an open fire.

Even cooking is assured if the nuts are first boiled about 20 minutes.  The

boiled drained nuts can go directly into a roasting pan, or you can store

them in the refrigerator for later use up to 5 days, or freeze for up to 6

months.  To roast the parboiled nuts spread them out evenly on a pan and

bake about 20 minutes at 375 degrees.  Or roast them chestnut-vendor style

over an open fire.  Test as you go for desired softness.

To microwave nuts:  Make very sure that every nut has been scored, as above.

Arrange them on a microwave-safe dish and cook for about 2 minutes on high

(100 percent power).


roasted-shallot-cream

Date: Sat, 3 Jun 95 15:11:55 CDT

From: judith@utig.ig.utexas.edu (Judith Haller)

Here's a recipe that makes a rich-tasting potato topper, although it is

intended to be used more as a garnish for savory soups and stews

This recipe is from a sidebar in _Great Vegetarian Cooking Under Pressure_

by Lorna Sass (and I'd nominate this cookbook for every Cook Book Award

there is!). Fat is omitted.

ROASTED SHALLOT CREAM

6 oz. lite silken tofu (about 3/4 cup)

1/4 pound shallots (they should all be the same size)

1 tsp maple syrup

2 tsp brown rice vinegar

salt to taste (optional)

Wrap the shallots in foil and roast them for 10-15 minutes until soft.

Blend all the ingredients and adjust salt, vinegar, and syrup to taste.

Nice on a potato with snipped chives and fresh ground black pepper.


shake-n-bake

Date:    Mon, 23 May 94 20:45:27 EDT

From:    Licorice1@aol.com

"Shake N Bake"

1/2 corn flake crumbs

1 teaspoon light seasoned salt

1/2 teaspoon each:  paprika, sage, onion powder

1/4 teaspoon each:  garlic powder, thyme, pepper

Since the only thing time consuming here is getting out the spices and

measuring them out, I line up baggies on my counter and measure the

ingredients out once, then I have 3-4 bags in my cabinet, ready to use!! :D


shichimi-togarashi

Date: Fri, 04 Aug 1995 01:37:20 -0700

From: Michelle Dick <artemis@best.com>

Hemp seed (which can be legally sold in the US if it is treated so it

can't grow) is probably hard to find, but here's a guide to making

your own Shichimi togarashi:

SHICHIMI TOGARASHI (Japanese seven-spice seasoning)

Grind together equal parts:

Dried hot chiles (japanese chile or cayenne)

Sansho (aka szechuan peppercorns)

Hemp seed

Sesame seed

Poppy seed

Dried orange peel

Roasted nori


southwest-seasoning

Date:    Tue, 08 Feb 94 09:23:27 EST

From:    Thomas P Collins <tcollins@magnus.acs.ohio-state.edu>

From _Emeril's *New* New Orleans Cooking_.

                 Emeril's Southwest Seasoning Mix

2 Tablespoons chili powder             2 teaspoons ground cumin

2 Tablespoons paprika                  1 teaspoon cayenne pepper

1 Tablespoon ground coriander          1 tsp crushed red pepper

1 Tablespoon garlic powder             1 tsp black pepper

1 Tablespoon salt                      1 tsp dried oregano

      Combine and store in an airtight jar or container.


spicy-pumpkin-butter

Date: Thu, 5 Oct 1995 23:41:34 -0400 (EDT)

From: Marianne Cowley <mcowley@cftnet.com>

I picked up _Light Muffins_ by Beatrice Ojakangas at the library the

other day... and it has a recipe for pumpkin butter (I've only scanned

the book... no review yet :) ...

Fat-free Spicy Pumpkin Butter

1 cup fresh or canned pureed cooked pumpkin

1 cup sugar

1 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1/4 teaspoon ground ginger

1/8 teaspoon ground cloves

2 tablespoons lemon juice

Combine all in a glass bowl (for microwave) or nonreactive saucepan (for

stovetop).  Microwave on high for 5 minutes, stirring twice, or, on

stovetop over medium-high heat, stir until boiling and continue to boil 5

minutes, stirring constantly.  Cool.  Store, refrigerated, for 4 to 6 weeks.

Makes about 1 1/4 cups.

Per (1 tablespoon) serving:  40 cal, 0g fat, 0g fiber

In a note above the recipe, she says she likes to spread whole-grain

muffins with nonfat or lowfat cream cheese and then top them with pumpkin

butter - the combo tastes like pumpkin pie.


sri-lankan-curry-powder

Date: Mon, 29 May 1995 18:12:32 -0700

From: joell@jolt.mpx.com.au (Joell Abbott)

 MMMMM----- Recipe via Meal-Master (tm) v8.02

       Title: Sri Lankan Curry Powder

  Categories: Spices

       Yield: 1 servings

 MMMMM-------------------------SRI LANKA------------------------------

       1 oz Coriander seeds

     1/2 oz Cumin seeds

       1 tb Fennel seeds

       1 ts Fenugreek seeds

       1 sm Piece of cinnamon

       6    Green cardamons

       6    Cloves

       6    Curry leaves

       1 ts Cayenne

   Dry roast the whole spices in a heavy frying pan over medium heat

   until they turn dark brown, stirring frequwntly to prevent burning.

   Cool, then combine with curry leaves and cayenne and grind to a

   powder. Stored in an airtight container, it will keep 3-4 months.

   The Complete Book of Spices by Jill Norman ISBN 0-140-23804-2 pg 88

   Collected from the Int'l             Fido Cooking Echoes

 MMMMM


thai-curry-paste

Date:    Mon, 30 Aug 93 01:52:48 EDT

From:    dp661@cleveland.freenet.edu (Dr. Neal Pinckney)

Although Thai curry paste can be purchased in oriental food

specialty markets (and it is very good), it is usually

preserved in a vegetable oil base, often tropical oils.

Here's a recipe for both Red and Green curry paste I got

in Bangkok this March:

Thai Curry Paste

  1 tspn caraway seed

  1 tspn coriander seed

  1 tspn chopped dried makrood rind

  1 tspn ground dried laos root (kah)

  2 tblspn chopped fresh lemon grass (use bottom 2" of stems only)

  2 tblspn chopped red onion

 10 cloves garlic, peeled

    chili (see notes below)

1/2 tspn salt

1/2 tspn water

RED CURRY PASTE: combine first 7 ingredients in blender at

medium speed until coarse ground. In mortar combine chili,

salt and blended spices and grind to paste with pestle. Add

water and grind till well mixed.

Authentic traditional Thai red chili is prepared by cutting

open 6 dried chilis and removing the seeds. Soak the pods in

water for 30 minutes, drain and squeeze out the excess water.

2 tblspn chili powder can be substituted for fresh chilis.

The Tuong Ot Sriracha chili sauce mentioned in a previous

missive will also work well.

GREEN CURRY PASTE: Prepare as above but substitute fresh green

serrano chilis for the red chilis, fresh makrood for the dried,

fresh laos root for the dried.

-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-

Makrood leaves and rind: small double leaves - figure 8 shaped

with lime-like fragrance, have a sour, strong pungent taste,

are also used in soups and thinly sliced in salads.

Laos root (kah) is very strong & sharp with penetrating odor,

not unlike eucalyptus.


tofu-mayonnaise

Date:    Wed, 12 Jan 94 13:19:26 PST

From:    Nicole.Myers@gain.com (Nicole Myers)

TOFU MAYONNAISE

1 pound medium tofu, drained

1 Tbsp cider vinegar

1 Tbsp lemon juice

1 tsp tamari (or soy sauce)

1 Tbsp maple syrup (optional)

1. Crumble tofu into a blender or food processor.

2. Add remaining ingredients.

3. Blend until smooth.

This recipe makes about  2 cups.


un-tomato-ketchup

Date:    Fri, 31 Mar 95 16:15:57 PST

From:    carol@unify.com (Carol Collins)

Awhile ago someone asked about tomatoless catsup.

Banana-based catsup is available in some Asian food markets.

Here are a couple recipes for tomato analogs (I haven't tried them).

Un-Tomato Ketchup

from Of These Ye May Freely Eat by JoAnn Rachor

Blend until smooth:

1 C. cooked carrots

1/4 C. cooked beets

1/4 C. water

1/4 C. lemon juice

1 T. sweetener of your choice

1/2 tsp. salt

1/2 tsp. onion powder

1/4 tsp. garlic powder

1/8 tsp. oregano


veg-broth-mix

Date:    Fri, 14 May 93 08:39:37 EDT

From:    Debbi Harris <harrisd@wl.com>

Here's a recipe from the Lean & Luscious & Meatless Cookbook for Vegetable

Broth Mix:

1 Tablespoon onion powder

1 Tablespoon celery salt

1 Tablespoon dried parsley flakes

1 1/2 teaspoons garlic powder

1 1/2 teaspoons salt

1/2 teaspoon ground savory

1/2 teaspoon dried marjoram

1/2 teaspoon dried thyme

1/4 teaspoon pepper

1/4 teaspoon turmeric

1/4 teaspoon ground sage

Combine all ingredients and mix well.  Mix again before using.  Dried

vegetable flakes can also be added for a flavor bonus.


white-gravy

Date:    Mon, 27 Mar 95 08:52:30 PST

From:    elinorl@mcn.org (Elinor Lindheimer)

I too modify the McDougall recipes sometimes. Last night I made mashed

potatoes, carrots, and turnips (steamed and then mashed with a little

cooking water and some rice milk) and "Chick 'n' Wheat" "cutlets" (Knox

Mountain brand--delicious!) and for a gravy I took the sauce from the

Garbanzo Shepherd's Pie (which is delicious, by the way).  I've used that

sauce many times. It's like a white sauce, fatfree!  This time I used an

herb blend instead of Parsley Patch and about 1/2 tsp.garlic granules, and

added two heaping teaspoons of nutritional yeast. Here's the recipe for

those who don't have the book (modified cooking method, too):

White gravy

2 cups soy or rice milk

1 tbsp. soy sauce

1/2 tbs. Parsley Patch seasoning

1/4 tsp. garlic powder

2 Tbsp. cornstarch

Heat 1 1/2 cups soy or rice milk, add soy sauce and seasonings. Mix the

cornstarch with the remaining milk and add to the pot, stirring constantly.

It should thicken quickly. Cook on low heat about few minutes, stirring. It

holds well if the rest of dinner isn't quite ready.

The McDougall recipe puts the cornstarch in 1/4 cup water, but for a gravy

you don't need the extra liquid.


yoghurt

Date: Thu, 14 Sep 1995 17:48:41 +0600

From: jguevara@servidor.dgsca.unam.mx (Jenka Guevara)

Someone asked about gelatin free yoghurt, I make my own, so the first time I

do use one tablespoon of store bought yoghurt, but then with the time this

gets so diluted, I believe it has disappeared

YOGHURT

In the blender put:

     1 1/2 cups powdered milk

         2 cups cold water

         1 T yoghurt (first time store bought, then from your own)

blend and add:

         1 cup boiling water

blend again and put in a yoghurt maker.

NOTES

Do NOT forget to keep some yoghurt for the next time, I normally freeze some

tablespoons in separate containers, and then use one of these when making my

new batch

If you do not have a yoghurt maker put in jars (even old yoghurt containers)

in the pressure cooker, which should have some hot water at the bottom.

Cover the pan with a thick towel

You can always add the flavor later, be it fruits or honey.


zucchini-relish

Date: Mon, 31 Jul 1995 18:04:41 -0700 (PDT)

From: Valerie Schultheiss <valerie@halcyon.com>

Zucchini pickle *relish* -- I used to love this stuff in tuna salad!

I scrape out the large seeds and measure and use just the flesh from

the Really Big Hummers.  Don't start this process unless you are

equipped with a water-bath canner as the jars have to be processed

once the relish is made.  This stuff is, IMHO, the ultimate use for

those green baseball bats!  ;-)

Zucchini Relish (from Better Homes and Gardens' "All Time Favorite

                 Vegetable Recipes")

4 to 4-1/2 pounds zucchini squash

2 medium onions

1 sweet red pepper

2 tablespoons salt

2 cups sugar

1 cup cider vinegar

1 cup water

2 teaspoons celery seed

2 teaspoon ground turmeric

1 teaspoon ground nutmeg

Cut up vegetables; grind in food chopper, using coarse blade*.  Add salt.

Cover; refrigerate overnight.  Rinse in cold water.  Drain well.  In 4-

to 5-quart kettle combine vegetable mixture, sugar, vinegar, water,

celery seed, turmeric, nutmeg, and 1/8 teaspoon pepper.  Bring to boil.

Cover; boil gently for 10 minutes, stirring often.  Ladle hot mixture

into hot, clean pint jars; leave 1/2-inch headspace.  Prepare lids

according to manufacturer's directions.  Wipe jar rim.  Adjust lid.

Process jars in boiling water bath 15 minutes (start timing when water

returns to boil).  Makes 4 pints.

 *note:  I used to use one of those corkscrew food grinders that you

screw onto your counter top; I think one could use a food processor but

BE CAREFUL not to over process the vegetables or there will be too much

liquid.


banana-oat-cookies

Date:    Wed, 06 Oct 93 18:39:54 PDT

From:    J. Ari Kornfeld <ari@sibari.isl.sri.com>

 Tina posted some cookie recipes a couple of weeks ago (taken from

Eating Well magazine.) well I played with the recipe a bit and came up

with the following.  I really like the results.

 Last batch I accidentally skipped the egg replacer and the cookies

still came out great!  so they are excluded here too.  You may want to

experiment with this for different textures.

   Banana-Date-Oatmeal Cookies

   ---------------

   1/2 Cup   packed brown sugar

   1/2 Cup   Honey

   2  large  bananas (at least two cups mashed)

   1   Tbsp  vanilla extract

   3/4 Cup   chopped dates

   2   Cups  rolled oats, toasted

   1/2 Cup   rolled wheat flakes, toasted

   1   Cup   cake flour (all-purpose is okay but not as tender)

   1   tsp   baking soda

   2   tsp   ground cinnamon

   1/2 tsp   salt

   some      whole wheat flour (see instructions)

   oven: 350 F

   line 2 baking sheets with parchment or coat with non-stick spray

   or use a non-stick tray.

   Toasting oats:  Heat a large skillet over medium/low-high flame and

   add half the oats.  Toast, stiring frequently until the oats begin

   to color and become fragrant (5 minutes or so).

   Mash bannana and mix with wet ingredients and brown sugar.  If

banana isn't overripe microwave a bit to make it mushy (30 seconds?)

   Toast the grains a cup at a time and add them to the wet mixture as

the next batch is toasting.  (This allows the grains to soak up some

moisture.)

   Stir in remaining ingredients.

   Pour some whole wheat flour into a dish.  Scoop up around a

tablespoonful of the dough and dip one side into the whole wheat

flour.  Stick the floured side onto the baking sheet (this will

prevent sticking both during baking and during storage.)

   Bake for 10-12 minutes, or until lightly browned.  Transfer cookies

to a wire rack to cool.  Makes 3 dozen cookies.

   Storage: I have had no problem storing these cookies for several

days.  Store in an airtight container.

   Notes: Because there is no fat to help them spread, the cookies will

   be kind of lumpy.  Do toast the oats, it ads depth to the flavor.

  ALTERNATIVE: Take the original recipe and substiture one bananan for

the apple sauce.  This produces a very dry (crunchy) cookie as opposed

to the chewy cookies of this recipe.


banana-oat-cookies-2

Date:    Tue, 07 Jun 94 19:11:58 PDT

From:    diane@triad.com (Diane Uetrecht)

Banana oat cookies

     2 cups mashed bananas

     2 cups caster sugar

     2 cups brown sugar

     2T egg replacer + 1/2 cup water

     2 tsp. vanilla

     1 tsp. salt

     2 tsp. baking soda

     4 cups flour

     5 cups oats

     4-7 cups any combination of: raisins &/or dates

       Cream bananas and sugars.  Add egg replacer & water and beat

       thoroughly.  Add in vanilla, salt, baking soda, flour, and

       oats, beating at medium speed after each addition.  Stir in

       other ingredients.  Press golf ball size scoops onto greased

       baking sheet 2" apart.  Bake at 400 degrees F for 8-10 minutes

       or until brown.  Cool completely before munching.


bean-cookies

Date:    Wed, 08 Sep 93 22:10:12 PDT

From:    tachyon@cats.ucsc.edu (Tane' Tachyon)

BEAN COOKIES (AKA SCREW-ENTENMANS COOKIES)

I took 1/2 cup of great northern beans (medium-size white beans),

cooked them until they were very soft, drained and mashed them.  I

guess this made about one cup of mashed beans.

I creamed them with:

   1/2 cup white sugar

   1/2 cup brown sugar

   1 tsp vanilla

   1/2 tsp salt, but obviously you can leave that out

I then took four cups of rolled oats, and ground them up in the

cuisinart until it was flour with a little grit to it.

Mix in

   the oat flour just described

   1 tsp baking powder

   1 tsp baking soda

Now chop 1/4 lb. dried apricots into fourths or so, and mix them in.

Heat the oven to 375F

Either

   1. divide the batter into 12 huge balls and bake for about 15

      minutes to make 12 huge cookies, or

   2. divide the batter into 24 big balls and bake for about 10

      minutes


brownie-oat-cookies

Date:    Wed, 15 Feb 95 08:00:15 PST

From:    "Rob Ryerson" <RYERSONRA@compctr.ccs.csus.edu>

                     Brownie Oatmeal Cookies

                           Serves  24

Preparation   :15    Cook   :10    Stand   :10    Total   :35

            Originally from The Mormon Diet Cookbook

2/3    cup whole wheat flour

1/3    cup sugar

1      cup quick cooking rolled oats

1/2    cup unsweetened cocoa powder

1      teaspoon baking powder

1/4    teaspoon salt, (optional)

1      each powdered egg substitute, (11/2 tsp. mixed with 3 TBS

       water)

1/3    cup corn syrup, ,light or dark (or substitute honey)

1      teaspoon vanilla

Mix egg replacer, vanilla and syrup. In separate bowl, mix dry

ingredients, make a well, add liquid and stir till moistened. On

a spritzed baking sheet, form approx. 2 dozen cookies. Bake at

350F for about 10 minutes Cool on sheet/wire rack for 5/5

minutes.

Nutrition (per serving):  57 calories

   Saturated fat      0 g

   Total Fat          1 g   (8% of calories)

   Protein            1 g   (9% of calories)

   Carbohydrates     12 g   (83% of calories)

   Cholesterol        0 mg    Sodium         56 mg

   Fiber              0 g     Iron            1 mg

   Vitamin A          4 IU    Vitamin C       0 mg

   Alcohol            0 g

Source: The Mormon Diet Cookbook

Page(s): 343

           Date Published: 1992

ISBN: 1-55517-090-0


carrot-raisin-cookies

Date:    Tue, 03 Jan 95 21:27:02 EST

From:    PAMCAM@delphi.com

from the "Secrets of Fat Free Baking" book by

Sandra Woodruff, RD.

Carrot Raisin Cookies

Yield 32 Cookies

Nutritional Facts:

Calories: 48

Fat: 0.3 grams

Protein: 1.2 grams

Cholesterol: 0 mg

Sodium: 27 mg

Fiber: 1.2 gram

Calcium: 6 mg

Potassium: 64 mg

Iron: 0.4 mg

1-1/4 cups whole wheat flour

1 cup quick cooking oats

1 teaspoon baking soda

1/2 teaspoon ground cinnamon

1/4 cup prune butter

1/4 cup plus 2 tablespoons honey

3/4 cup finely grated carrots

1/3 cup golden raisins

1. Combine the flour, oats, baking soda, and cinammon, and stir to mix well.

Add the Prune Butter, honey, and carrots, and stir to mix well.  Stir in the

raisins.

2. Coat a baking sheet with nonstick cooking spray.  Roll the dough into 1

inch balls, and place 1-1/2 inches apart on the sheet.  (If the dough is too

sticky to handle, place it in the freezer for a few minutes.)  Using the

bottom of a glass dipped in sugar, flatten the cookies to 1/4 inch thickness.

3. Bake at 275 degrees for about 18 minutes, (275 is correct), or until

golden brown.  Cool the cookies on the pan for 1 minute.  Then transfer the

cookies to wire racks, and cool completely.  Serve immediately, or transfer

to an airtight container and arrange in single layers separated by sheets of

waxed paper.


chestnut-cookies

Date:    Tue, 16 Nov 93 14:09:44 CST

From:    Lu Bozinovich <U33754%UICVM@UICVM.UIC.EDU>

Chestnut Cookies

5 egg whites, whipped or beaten

1/4 cup of Lundberg brown rice syrup (<1gm fat/tbs)

1 1/3 cups of flour (I used unbleached white)

1 1/3 cups of roasted chestnuts, finely ground

Whip egg whites, whip in the brown rice syrup (add more if you like very

sweet, but note that most chestnuts are naturally sweet on their own).

When you add the brown rice syrup to the whipped whites, they will go a

bit flat.  Not to worry, the recipe works anyway.

Mix the flour with the chestnuts, until well blended.  Add the flour mix

to the egg white mix.  Drop on parchment paper-lined cookie sheet (or on

a cookie sheet), which has been lightly swiped with oil.  Bake 400F for

about 10 minutes.  Makes about 18-20 large cookies.

Comments: Cookies are chewey in texture, kind of old fashioned, and not

too sweet (unless you up the brown rice syrup).  These cookies kind of

grow on you.  Because of the variations in the chestnuts (some are very

sweet, others a bit peppery in flavor), the cookies will vary from bite

to bite!


chocolate-macaroons

Date:    Sun, 24 Oct 93 20:16:20 EDT

From:    Crispin Cowan <crispin@csd.uwo.ca>

I used to love the old family chocolate coconut macaroon recipe, but

it's loaded with fat.  Recently, however, inspired by the suggestion of

making coconut milk from condensed milk and coconut extract, I came up

with the following modified recipe.  It seems to work pretty well,

although the cookies aren't as chewie as the fatted version was.

Chocolate Macaroons:

2 cups brown suger

1/4 cup milk

1 tsp vanilla

1 tsp coconut extract

4 cups rolled oats

4 Tbl cocoa powder

Mix the suger & milk in a pot and bring to a boil.  Remove from heat

and stir in the vanilla & coconut extract, and then the rolled oats and

cocoa.  Mix until everything is well coated, will make a very stiff

dough.  Spoon out onto a cookie sheet and refridgerate for 20 minutes.


chocolate-macaroons-2

Date:    Sun, 16 Oct 94 20:29:57 PST

From:    "Rob Ryerson" <RYERSONRA@compctr.ccs.csus.edu>

Chocolate Macaroons VLF - Archive Recipe Update

I got this from the archive, altered it slightly, and it was great.

Since I crunched it through Micro Cookbook for breakdowns, I'll just

post the way the recipe came back out. Please drop me a line if you

see any inaccuracies since I didn't hand verify the nutritional info.

    Serves : 30

Prep. :20   Cook :0     Stand :20       Total :40

    From: Crispin Cowan via Internet Fat-Free List Archive

    3   Cups Brown Sugar

    1/3 Cup Fat Free Soy Moo

    1/3 Cup Oatmeal Milk (J. McDougall Recipe)

    1   tsp. vanilla extract

    1   tsp. coconut extract

    4   Tbs. unsweetened cocoa powder

    4   Cups rolled oats  (quick oats acceptable)

    Mix sugar & milks in a pot, and bring to a boil. Remove from

heat, and stir in vanilla & coconut extracts. Stir in cocoa, and mix

until blended. Stir in oats. Mix well, should make a very stiff

dough. Spoon onto a cookie sheet, and refrigerate for 20 minutes.

    Nutrition (per serving) 71 calories

        Saturated Fat       0 g

        Total Fat           0 g (5% of cals)

        Protein             1 g (6% of cals)

        Carbohydrates      16 g (89% of cals)

        Cholesterol         0 mg    Sodium      10 mg

        Fiber               0 g     Iron         1 mg

        Vitamin A           5 IU    Vitamin C    0 mg

        Alchol              0 g

        Source Fat-Free List Archive on the Internet


ginger-snaps

Date:    Tue, 10 Jan 95 19:14:00 MST

From:    john.whitney@loebbs.com (John Whitney)

Ginger Snaps

Ingredients:

1/4 C	Apple Butter (or other fat substitute)

1/2 C	molasses

1 1/2 C	Whole wheat pastry flour

1 t	baking powder

1/2 t 	ginger powder

1/2 t	cinnamon

1/4 t	ground cloves

Preheat oven to 375 degrees.  Mix all ingrediants and stir well.

Form 2 dozen 1" round balls and place on a lightly sprayed cookie sheet.

Moisten the bottom of a drink glass (I use a sponge) and flatten each

ball.

Bake for 12 to 15 minutes @ 375 degrees.

(Taken from "Simply Vegan" by Debra Wasserman...modified to remove fat)


gingerbread-cookies

Date:    Wed, 22 Dec 93 08:54:40 EST

From:    fry26@cas.org (Fred Yaeger ph=3556)

Here is the recipe that my SO and I have used for the past 3+ years.

We have made it at least 10-15 times with good, consistent results.

It makes a fairly dense, chewy style of cookie - just what we like.

Gingerbread cookies

1/4 cup        applesauce

1/2 cup        brown sugar

1 1/2 cups     dark molasses (blackstrap gives a tart taste & is FULL of

      IRON - if you use it, dont use more than

      1/3 cup of blackstrap)

1/2 cup        cold water

3 cups         white flour

3 cups         whole wheat flour

2 t            allspice

2 t            ginger

2 t            cloves

2 t            cinnamon

2 t            vanilla

2 t            baking soda

1/2 t          salt

1 T            cold water

Mix the applesauce, brown sugar and molasses together thoroughly.  Stir in 1/2

cup cold water and vanilla.

Mix together dry ingredients.  Add to the dough.  Add 1 T cold water.  Mix

well.

Cover bowl and chill dough (for at least one hour.)

Preheat oven to 350.  Roll out dough thick (1/2 inch).  Cuts with small glass

(1-2 inch diameter).  Place on lightly oiled (sprayed) cookie sheet.

Bake about 10 minutes (until no imprint remains when touched lightly with

finger).

Notes:

   This recipe is from Sonja and William Conner's The New American Diet (pp.

   365).


gingerbread-cookies-2

Date:    Sun, 18 Dec 94 12:49:48 CST

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

gingerbread cookies

When I was a kid, my mom always used to make wonderful soft spicy molasses

cookies.  I had a craving for these yesterday, so I made a batch, modifying

as I went.

1 c. canned pumpkin

1 c. brown sugar

1 c. blackstrap molasses

3/4 c. rice milk

1 T. cider vinegar

1/2 t. salt

1 fake egg (I forgot to use it though and they were still good)

stir these ingredients together (much easier than the equivalent 'butter/

creaming step in the original recipe) until there are no lumps of brown

sugar remaining.

add to 3 c. flour in a separate bowl and mix well

4 t. baking soda

2 t. cinnamon

2 t. ginger

1/2 t. cloves

1/2 t. allspice

1/2 t. nutmeg

add flour mixture to wet ingredients and stir until mixed, then add

2 more cups of flour and keep stirring, just until flour is absorbed.  Flour

lumps are not desirable, but you don't want to over-stir either.

Chill in refrigerator for a few hours.  Roll out 1/4 inch thick and cut

cookies as desired.  Bake at 350 until firm (touch a cookie with your finger,

if you can make a print, it's not done) but do not brown or overcook.

These are great warm, but the cool ones that I'm munching right now are good

too.  And of course 2 of them make a great outside to a non-fat-non-dairy

frozen dessert cookie sandwich.


graham-cookies

Date:    Sat, 09 Oct 93 23:06:21 CDT

From:    <U33754%UICVM@UICVM.UIC.EDU>

Graham Cracker Cookies

2 egg whites

4 tbs brown rice syrup

5 graham crackers (crushed fine)

Beat the egg whites to a froth (ie. not stiff,just foamy) add the syrup

and continue to beat until well mixed.  Stir in the crushed grahams.

Drop onto a non-stick baking surface, making about 16-20 mounds.  If you

make 20 cookies, they will be 1/4 gram fat each (5 grams per graham used,

so its 5/20 or 1/4).  Each graham cracker is 60 calories, so 300/20 is

15 calories per cookie not counting the rice syrup or the whites.  Bake

at 400F for 10-12 minutes.  These cookies come out crisp!  And chewey!


molasses-crackles

Date: Wed, 07 Jun 1995 13:38:45 -0600 (MDT)

From: BETTE IDE <IDE@UWYO.EDU>

MOLASSES CRACKLES

The following recipe is one I modified from an old favorite.  It has

turned out quite well.  The "balls" tend to be more sticky than when

made with shortening.  Refrigerating the dough for awhile may help.

Also, the amount of prune puree I used was at an altitude of 7200 ft.

You may need to decrease the liquid slightly.  I usually double the

recipe.

1/2 c. prune puree

1 c. sugar (I decrease to 3/4 c.)

1/4 c. molasses

Egg substitute to equal one egg (I use egg replacer)

2 tsp. baking soda

2. c. flour

1/2 tsp. cloves

1/2 tsp. ginger

1 tsp. cinnamon

1/2 tsp. salt

Mix.  Form into small balls.  Roll in granulated sugar.  Bake on

lightly Pam'd cookie sheet at 350 degrees for 10-15 min. (until just

crisp on the outside).  The amount of baking time increases with

altitude.

Note:  Do not let these get too crisp.  They harden as they cool.  I

like them slightly crisp on the outside but soft and chewy.


nurnberger-cookies

Date:    Fri, 10 Dec 93 08:23:12 CST

From:    mindy.s.mymudes@uwrf.edu

NURNBERGER COOKIES

1 cup honey

1/4 cup eggbeater or equiv.

1 tsp grated lemon rind

1/4 tsp. cloves

1/2 tsp nutmeg

3/4 C brown sugar

1 tablsp lemon juice

2 3/4 Cups flour

1 tsp cinnamon

1/2 tsp. baking soda

slivered almonds for decoration, (optional)

Mix honey, sugar, eggbeater, lemon juice and rind. Blend dry ingredients.

Stir in. Chill overnight.  Heat oven to 400 degrees.  Roll out small amount

of dough at a time to 1/4 " thick. Cut into 2" rounds. Place on nonstick

cookie sheet, place a slivered almond in center if desired.  Bake until set.

Immediately brush with glazing icing.  Icing, boil 1 cup sugar and 1/2 cup

water until first indication of a thread appears (230 degrees). Remove from

heat and stir in 1/4 cup powdered sugar and brush lightly over cookies (when

icing gets sugary, reheat slightly, adding a little water until clear again).


oat-bran-cookies

Date:    Thu, 07 Oct 93 15:48:26 PDT

From:    Barbara Zimmerman <barbara@crl.com>

From _The New McDougall Cookbook_ by John and Mary McDougall.

Oatmeal Bran cookies

1 cup WW flour

2 cups rolled oats

1/4 cup oat bran

1/4 cup wheat bran

1/4 cup soy flour

1 T baking powder

1 t baking soda

2 ts ground cinnamon

3/4 C honey

1/2 cup frozen apple juice

   concentrate, thawed

1/2 C unsweetened pineapple juice

1/2 C raisins

1/2 C chopped dates

2 ts vanilla extract

Preheat oven to 350 degrees.

Mix the dry ingredients together.  Mix the wet ingredients tog.  Add dry

ingredients to the wet and mix thoroughly.  Drop by tablespoonsful onto

nonstick baking sheet.  Bake for 15 to 20 minutes or until golden brown.,


oat-cookies

Date:    17 Nov 93 16:03:41 CST

From:    "Anne Bolter"  <ANNEB@cc1.uca.edu>

Subject: sweet tooth recipe

OAT COOKIES

Ingredients:

2 &1/3 Cup Wholewheat Flour

1 Cup Brown Sugar

2 Cups Oats (Oat Flour or Blended Oats)

1 Tsp Baking Soda

1 Tsp Baking Powder

To Taste Cinnamon

To Taste Cloves

To Taste Nutmeg

To Taste Allspice

1 Tsp Vanilla

**************                *************

Option A                      Option B

4 egg whites (2 egg beaters)  2 egg whites (1 egg beater)

2 TBLS Skim Milk              1/3 Cup Molasses

1/2 Cup Molassess             2/3 Cup Applesauce

****************              ****************

# 1/2 Cup Honey

Mix Dry Ingredients.  Mix Wet Ingredients, EXCEPT for honey.  Combine

the wet and the dry ingredients.  If batter is too dry (it should be

moist and pliable) add up to 1/2 cup honey.  Refrigerate until the

batter is cold.  Bake in a 300-325 degreeoven.  Lightly spray pans

with pam or use baker liner sheets.  Cook until crispy looking.  Note

this is very important because the cookies will continue to get moist

the longer you keep them.  You can add your favorite dried fruit to

the cookies for additional taste.  Good luck and good eating and if

you have any questions (no flames accepted *grin*) feel free to

contact me.


oat-cookies-2

Date:    Fri, 10 Mar 95 09:25:46 CST

From:    cgibas@cysteine.ncsa.uiuc.edu (Cynthia Gibas)

Inspired by the sudden appearance of Obie's cookies in my HFS, but finding

them way too sweet, I made my own reduced-fat cookies last night.  If you

put in dried fruit instead of choc chips (bad me) they might almost be

'fatfree'.

They are still sugar bombs, but I guess the essence of cookies is that the

sugar browns and makes them crispy, so I was afraid to reduce the amount too

much.  This is adapted from my mom's chocolate chip cookie recipe.

cookie dough

1 c. White Wave soy yogurt

1 c. applesauce (unsweetened)

2-3 c. turbinado sugar (I used 3 last night, down from 4, want to reduce more)

2 t. vanilla

1 c. rolled oats (whole)

2 c. rolled oats (process in food processor to coarse flour)

mix well

sift together

1 c. unbleached flour

1.5 T. baking powder

1.5 T. baking soda

1 t salt

2 T. ener-g egg replacer

and add to the first mixture.  The baking soda should react somewhat, making

the mass fluffy and easy to stir.  Add more flour until a cookie dough texture

is reached (I had to use ~ 2.75 c. total).

Add chips or fruit or whatever.  Shape into balls and bake at 375 until

browned.  They do brown, they don't melt around the edges in that weird way

that bad cookies do, and were considered entirely successful.


oatmeal-cookies

Date:    Thu, 23 Sep 93 08:52:01 EDT

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

Oatmeal Cookies     (modified, a bit, from _Eating_Well_ mag)

---------------

1   Cup   packed brown sugar

1/4 Cup   unsweetened applesauce

1/4 Cup   egg equivalent (ie comercial replacer, two whites,

                 1/4 cup "egg beaters")

1   Tbsp  vanilla extract

1   Cup   raisins

2   Cups  rolled oats, toasted

1   Cup   cake flour (all-purpose is okay but not as tender)

1/2 Cup   whole wheat flour

1   tsp   baking soda

2   tsp   ground cinnamon

1/2 tsp   salt

oven: 350 F

line 2 baking sheets with parchment or coat with non-stick spray

Toasting oats:  Heat a large skillet over medium-high flame and

add half the oats.  Toast, stiring frequently until the oats begin

to color and become fragrant (15 minutes or so).  Repeat with

remaining oats.

In a large bowl, whisk together sugar, applesauce, egg replacer,

and vanilla.  Stir in raisins.  In a medium bowl, stir together

remaining (dry) ingredients.  Add the dry ingredients to the wet

and mix just until blended.

Drop the dough by tablespoonfuls onto prepared baking sheets, spacing

cookies about 4 cm apart.  Bake for 15 minutes, or until lightly

browned.  Transfer cookies to a wire rack to cool.  Makes 3 dozen

cookies.

Storage:  no-fat-added cookies do not store well.  They become stale

quickly and stick together if stacked. As soon as they are cool, wrap

the cookies, layers separated by waxed paper, and freeze.  To serve,

simply let them thaw to room temperature.

Notes: Because there is no fat to help them spread, the cookies will

be kind of lumpy.  Do toast the oats, it ads depth to the flavor.


oatmeal-cookies-2

Date:    Tue, 18 Jan 94 11:43:34 EST

From:    dean@underground.irhe.upenn.edu (Kareema Dean)

Subject: GREAT ff cookies

Oatmeal Cookies

Blend in blender until creamy: (preheat oven 350)

1.5 bananas

1/2 c. applesauce

2tsp vanilla

1/2 c. brown sugar (or honey or brown rice syrup)

Sift together:

1 scant cup of Whole wheat flour

1.5 tsp baking powder

dash salt

1 tsp cinnamon

dash nutmeg

1-2 tbsp sesame seeds (optional)

mix dry and wet.  Stir in 3/4 c. oatmeal (the regular cereal type)

stir in 2 tbsp raisins (optional but delicious)

drop by generous spoonfuls onto cooking-sprayed cookie sheet.

Bake at 350 for 20-30 min or until just browning.  (without the oil they

take longer to bake than you think!... check them though after 15 min to

see how they are doing)

TA DA!!!   This recipe has worked very nicely for me twice.


oatmeal-cookies-3

Date:    Fri, 15 Apr 94 16:59:49 EDT

From:    BRRB11A@prodigy.com  (MRS ROSE L GEIGER)

FAT FREE OATMEAL COOKIES

Recipe via Meal-Master (tm) v7.00 (*P)

     Title: Fat Free Oatmeal Raisin Cookies

Categories: Cookies, Mcdougall

  Servings: 10

           Mixture No. 1  (sift together)

    3/4 c  + 2Tbls. WW. Pastry Flour

    1/2 ts Baking soda

    1/2 ts Salt (optional)

    1/2 ts Cinnamon

    1/4 ts Nutmeg

           Mixture No. 2

    1/4 c  WONDERSLIM (Or prune puree)

      2 tb Light Corn Syrup

      2 tb Vanilla

    3/4 c  Brown Sugar (well packed)

    1/4 c  White Sugar

PLUS 1 1/4 cups rolled oats, quick OR old fashioned, TOASTED in oven until

they barely start to turn golden.

  A) Preheat oven to 350 degrees.

  B) Soak 1 cup raisins in water for 10 minutes.

  C) Toast 1 1/4 cup uncooked Oats (quick or old fashion), set aside.

  D) Remove raisins from water, drain and set aside.

  E) Spray two cookie sheets with a thin film of vegetable oil.

  F) Beat at high speed, Mixture No.2 into Mixture No. 1.  Fold in toasted

     Oats, then add raisins.

  Drop by spoonful onto cookie sheets.  Bake for approximately 9 minutes at

350 degrees.


oatmeal-cookies-4

Date:    Fri, 15 Apr 94 17:33:43 EDT

From:    Janice Price <jprice@dpw.com>

Fat-Free Oatmeal Cookies

1 cup  all-purpose flour

1 cup quick-cooking oats

1/2 c sugar

1/2 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt

1 tsp  ground cinnamon

2 large egg whites

1/3 cup ml) corn syrup

1 tsp ml) vanilla

3/4 cup raisins

no-stick cooking spray (or whatever you choose to grease the pan)

In large bowl, combine flour, oats, sugar, baking powder, baking soda,

salt, and cinnamon.  Add remaining ingredients, stirring until all

ingredients are moistened.  Dough will be thick.

Drop dough by heaping teaspoonfuls onto baking sheet sprayed with

cooking spray (or whatever). Bake at 350F (180C) for eight to ten

minutes or just until set.  Do not overbake (or they'll turn into

hockey pucks).  Cool five minutes on baking sheet (at which point

they'll set up nicely), then remove to wire rack to cool.

Makes about 2 1/2 dozen cookies (depending on the size you like).


oatmeal-drops

Date:    Mon, 13 Mar 95 09:14:00 EST

From:    "Ann Lally"                                 <ALALLY@clemson.edu>

last night I made the best cookies with a minimal amount of fat.  No

added fat, just whatever naturally occurs in oatmeal.  So here it

goes....

Applesauce Oatmeal Drops

1/4 c brown sugar                     1 tsp baking powder

1/4 c white sugar                     1/2 tsp salt

3/4 c natural unsweetened applesauce  1 c rolled oats

1 c sifted all purpose flour          1/2 c seedless raisins

Mix sugars and add applesauce.  Sift together dry ingrediants and stir

in.  Add oats and raisins.  Drop by spoonfuls onto lightly greased

cookie sheet. Bake at 375 degrees about 10 minutes.

Note:  I left out the raisins because I don't care for them. Also, I

added 1/2 tsp of cinnamon.  The next time I make these I may cut back

on the sugar because they are rather sweet.  These cookies were nice

and fluffy (for a fat-less cookie) and remind me of muffins.  These

are so quick and easy to make, I just love them!  I hope everyone

enjoys them.


oatmeal-raisin-cookies

Date:    Mon, 02 Jan 95 17:33:23 EST

From:    KPSMARTI@EKU.ACS.EKU.EDU

 And now, a recipe...Oatmeal Raisin Cookies...really good and chewy, but

 will break your teeth if they are cold!  I usually eat them, with a piece of

 fruit on the way home from work (45 minute highway drive), but in the winter

 I put them on the defroster to warm until they are chewy enough.

 3/4 cup light corn syrup

 1/4 cup water

 1 tsp vanilla extract

 2 egg whites (or appropriate vegan substitute)

 1/2 cup brown sugar

 1/2 cup granulated sugar

 2 cups rolled oats

 2 cups oat bran

 1 cup all purpose flour (I use 50:50 unbleached white:whole wheat)

 1/2 tsp baking soda

 1/2 cup raisins

 Preheat oven to 350 degrees.  Mix all moist ingredients and sugars in a large

 bowl and then gradually blend in the dry ingredients.  Fold in raisins...dough

 is fairly stiff, and gets more so as it sits.  Drop by spoonfuls (I use a

 soup spoon) onto a cookie sheet lightly sprayed with Baker's Joy.  Bake 15-17

 minutes, or until the edges are browned.  Store in an airtight container...I

 don't know how long they'll keep...they're always gone before they can go bad.

 Even my 6 year old daughter loves them!


orange-oatmeal-cookies

Date: Wed, 28 Jun 1995 11:09:21 -0400

From: SusanaR151@aol.com

                          Orange Oatmeal Cookies

                          2 whole egg whites

                          1 ripe banana

                          1/2 cup honey

                          1/2 cup thawed orange juice concentrate

                          1-1/2 cup oatmeal

                          1 cup flour

                          1 tsp baking soda

                          1 tsp cinnamon

                          1/2 cup golden raisins

                          1/2 tsp orange zest ( grated rind)

                          1 tsp orange extract

                          cooking oil spray

Preheat oven to 350 degrees.  Place 2 egg whites , 1 peeled banana, OJ in

blender  and blend 60 seconds until incorporated.  Pur into large mixing

bowl, add honey.  Put in the oatmeal and flour and mix well.  Then add soda,

cinnamon, mix with wooden spoon.  Then add raisins and zest.

Place by tablespoonfulls on greased cookie sheet.

Bake 10-12 minute or until lightly brown.


pumpkin-cookies

Date:    Thu, 23 Sep 93 08:52:01 EDT

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

Pumpkin Cookies

---------------

3/4  Cup    canned pumpkin puree

3/4  Cup    packed brown sugar

1/2  Cup

  + 2 Tbsp  nonfat plain yogurt

1    tsp    vanilla extract

1    Cup    raisins

2    Cups   cake flour

1    tsp    ground cinnamon

1/2  tsp    ground ginger

1/2  tsp    baking soda

1/2  tsp    salt

1/4  tsp    ground allspice

1/4  tsp    ground nutmeg

oven: 350 F

line 2 baking sheets with parchment or coat with non-stick spray

In a large bowl, whisk together pumpkin, sugar, yogurt,

and vanilla.  Stir in raisins.  In a medium bowl, stir together

remaining (dry) ingredients.  Add the dry ingredients to the wet

and mix just until blended.

Drop the dough by tablespoonfuls onto prepared baking sheets, spacing

cookies about 4 cm apart.  Bake for 15 minutes, until they seem

firm.  Transfer cookies to a wire rack to cool.  Makes 3 dozen

cookies.

Storage:  no-fat-added cookies do not store well.  They become stale

quickly and stick together if stacked. As soon as they are cool, wrap

the cookies, layers separated by waxed paper, and freeze.  To serve,

simply let them thaw to room temperature.

Notes: Because there is no fat to help them spread, the cookies will

be kind of lumpy.  These look a little funny (and don't really brown

because there is no fat) but they taste very good.


pumpkin-oatmeal-cookies

Date:    Mon, 22 Nov 93 12:55:45 PST

From:    Jane Colman <jane@netcom.com>

PUMPKIN OATMEAL COOKIES

(This is really just a standard oatmeal cookie recipe, with half as

much sugar and pumpkin substituted for the butter.  I made it for an

office meeting last summer substituting applesauce for the butter, and

nobody noticed that they weren't ordinary, high-fat oatmeal cookies.)

1 cup canned or cooked pumpkin

1 cup brown sugar

Egg replacer for 2 eggs (I used Eggbeaters, but one could try a vegan

  substitute instead)

1 1/2 cups flour

1 teaspoon baking soda

1 teaspoon cinnamon

1/2 teaspoon nutmeg

1/2 teaspoon cloves

3 cups oatmeal

1 cup raisins

Thoroughly mix pumpkin and brown sugar; then beat in egg substitute.

Gradually mix in flour, soda, and spices, then mix in oatmeal and raisins.

Drop by spoonfuls on non-stick or oil-sprayed cookie sheets.  Bake at

350 degrees for 10-20 minutes.  Makes 4-5 dozen.


raisin-cookies

Date:    Fri, 13 Aug 93 10:53:09 PDT

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

From _Sweet & Natural, Deserts withour Sugar, Honey, Molasses or

Artificial Sweetners_ by Janet Warrington.

Raisin Drops

1 cup *sweet milk* recipe follows

1/3 cup packed pitted dates

2 teaspoon vanilla

1 large egg or equilivent

1/3 cup applesauce or mashed banana

1 3/4 cup old fashioned rolled oats

1 cup whole wheat flour

2 tablespoons lowfat soy flour

2 teaspoons baking powder

1/2 teaspoon salt

1/2 teaspoon cinnamon <I would use 1 tablespoon>

pinch ground cloves

pinch nutmeg

1/2 cups raisins

prepare cookie sheets with oil or spray coombine in blender on low the

sweet milk, dates, vanillla, egg and mashed fruit, blend til uniform

Add to oatmeal in bowl, stir with a spoon.  Let set for about 5 minutes

to moisten oatmeal.

Meahwhile, in large mixing bowl combine flours, baking powder, salt and

spices.

Turn on over to 350F

Add oat mixture to dry ingredients, mix well

Add raisins, stir.

Drop by teaspoonful onto prepared cookie sheets.  Bake 12 - 15 minutes

until lightly browned and toothpick inserted into center of middle

cokkie comes out clean.  Remove from pan, cool, store in airtight

containier in refrigerator.  Freezes well.

Sweet milk

 2 cups reconstituted nonfat milk <could probably use fresh nonfat or

soy or rice milk>

2/3 cup raisins

combine milk and raisins in a jar, cover and refrigerate at least

overnight, best for 3 days.

Strain milk to remove raisins which will become mushy and flat.


apple-corn-bread

Date:    Thu, 03 Jun 93 19:22:04 EDT

From:    tara@starburst.umd.edu (Tara McDermott)

I just made the most delicious corn bread I think I have ever had.  I

took the corn bread recipe from the Farm Veg. Cookbook and changed

several ingredients, and this is what I came up with (oil free too):

Apple Corn Bread

----------------

1 red delicious apple (it can be overripe)

1 1/2 cup unbleached white flour

1 1/2 blue corn meal

4 1/2 tsp. baking soda

1/2 tsp. salt

2 tsp. sucanat (or other sugar)

2 1/4 cup vanilla lite rice milk, or low-fat soymilk

1 tsp. cinnamon

1/4 cup apple sauce

Preheat your oven to 400 degrees.  If you have a 10 inch iron skillet,

rub some oil on the cooking surface, and let it heat in the oven.

Peel apple and cut into very thin pieces of any size.  In a large

bowl, combine all other ingredients and then add apple.  Do not

overmix.  Pour into heated iron skillet (or just oil a regular

casserole pan, and don't bother to heat it), and bake 35 minutes on

the top shelf.  When an inserted knife comes out clean, it's done.

You may want to let it rest for 10 or 20 minutes to let it settle and

firm up, if you want, but that's not necessary.  I found this to be a

lot more moist than the usual recipe, but it was not at all soggy.

Let me know what you think of it.

Note: I only put in one apple, but it would probably taste better if

you used 2.  It may or may not need some more sweetener, like a

tablespoon or two of maple syrup or something.  I found it subtle,

and a bit light.


basic-cornbread

Date:    Sun, 12 Sep 93 14:10:00 BST

From:    a.morelli@genie.geis.com

Here's a cornbread recipe from the McD Cookbook:

---------- Recipe via Meal-Master (tm) v7.03 (*P)

      Title: Basic Cornbread

 Categories: Breads, Mcdougall

   Servings:  8

      2 c  Cornmeal

    1/2 c  Whole wheat flour

    1/3 c  Oat flour

    1/3 c  Millet flour

      4 ts Baking powder

      2 c  Rice milk

      4 tb Frozen apple juice

           Concentrate, thawed

      3 ts Ener-G Egg Replacer, well

           Beaten with 4 tb. water

  Preheat oven to 375 degrees.

  Mix the cornmeal, flours and baking powder together

  and set aside.  Mix the remaining ingredients together

  and pour over the dry ingredients. Fold together

  briefly.  Pour into a nonstick 8-inch square pan.

  Bake for 30 minutes, or until a toothpick inserted in

  the center comes out clean.

  From "The New McDougall Cookbook"


chipotle-cornbread

Date:    Wed, 01 Mar 95 11:51:17 PST

From:    Jessica Shawl - MPG ~ <jshawl@pcocd2.intel.com>

The following recipe I got off of the Chile- Heads list and made some

adaptations so that it would be ff.  I tried it last night and really

enjoyed it.  If you don't like things too spicy, you might want to cut

out a pepper or two.

Chipotle Cornbread (8 pieces)

from "Bobby Flay's Bold American Food" (p. 167)

Adaptated by Me

1 C coarsely ground yellow cornmeal

1 C all-purpose flour

1 tsp sugar

1 t salt

1.5 t baking powder

2 egg whites, lightly beaten

0.5 C buttermilk

0.5 C soy milk

6 T apple sauce

4 canned chipotles, pureed

What ever you use, Pam etc, to keep stuff from sticking.

1.  Preheat oven to 450 degrees F and prehead two 6-inch cast

    iron skillets in the oven for 20 minutes.

* This was the originally recipe, but I used one 8-inch

  pie pan.

2.  In a mixing bowl, combine the cornmeal, flour, sugar, salt

    and baking powder.  Fold in the egg, buttermilk, milk,

    apple sauce, and pureed chipotles

3.  Put non-stick stuff on pans and immediately pour in the batter,

    approximately three-fourths of the way up.  Bake for 25 minutes,

    or until the cornbread is brown around the edges and firm.  Cut

    each cornbread into 4 wedges.


corn-fritters

Date:    Thu, 11 Aug 94 19:56:11 EDT

From:    ai904@freenet.buffalo.edu (Doris E. Chugh)

"Savory Corn Fritters" from "weight Watchers Healthy Life Style

Cookbook:

l cup + 2 teaspoons allpurpose floor

(I mean flour)

l/4 tsp baking powder

l egg substitute

l/2 C  thawed frozen corn

l/2 C cream style corn

2 tbsp finely chopped red bell pepper

Directions:

Mix flour, baking powder, egg substitute, corns, bell pepper.

Spray skillet with non stick cooking spray.  Drop batter by

tablespoons, forming four fritters.  Cook over medium heat

untilbottoms are lightly browned, 2-3 minutes.  Flip fritters

and cook 2 - minutes longer.  Garnich with red bell pepper rings.

Makes 4 servings:  = 2 fritters each.


cornbread

Date:    Thu, 05 Aug 93 11:51:07 PDT

From:    Amy B. Ahmer <aahmer@ren.eecs.wsu.edu>

Fatfree Cornbread (adapted from recipe on cornmeal package)

1 cup cornmeal

1 cup flour

4 tsp. baking powder

1/4 cup sugar (I added a little more because I like sweet cornbread)

1 tsp. salt

1 Tbs ENER-G egg replacers

1 cup fatfree soy milk

almost 1/2 cup applesauce, unsweetened

Mix it all together just until it is completely mixed.  I put it in a

NON-preheated 450 degree oven.  Baked for 20-25 min.  I did 20 min. because

I like mine real moist in the middle, almost not done.  I turned out great!!!


cornbread-2

Date:    Wed, 17 Nov 93 13:28:35 CST

From:    "eileen carol katman" <ekatman@midway.uchicago.edu>

good corn bread

1 1/4 cups all purpose flour

3/4 cups corn meal (I used white)

1/4 cups sugar (could be less if you like, it was very sweet)

2 tsp baking powder

1/2 tsp salt (optional, I used it)

1 cup skim milk

1/2 cup cream style corn

2 egg whites

combine dry ingredients. combine wet ingredients in a separate bowl.

put dry and wet together and stir until combined. do not over beat.

pour into prepared pan (I just used my bakers' secret pan, no oil)

and bake in a preheated 400 degree oven for 20-25 minutes (if you

stick a knife it and it comes out clean, you're done)

I used a swquare baking pan.

Microwave directions (I didn't do this, it's on the package)

mix wet, mix dry, combine until moints moistened. Pour batter into

a ungreased 9 inch pie plate or round microwaveable cake pan.

microwave on HIGH 5-6 minutes or until surface appears dry.

rotate ofter 2 minutes. Let stand 5 minutes before serving.

I also added some cayenne pepper, and it was nice. Next time

I will try replacing more of the milk with creamed corn and

adding some frozen corn kernels.


cornbread-3

Date:    Thu, 18 Aug 94 10:02:52 CDT

From:    simmons@Texaco.COM (Bob Simmons)

This is plain cornbread, not a corn flavored cake, so don't expect it to

be fluffy or sweet. It's great with black-eyed peas, new potatoes, green

onions, sliced tomatoes, and buttermilk, i.e., your basic Southern farm

fare. It's also very nice cold, broken into bite-sized pieces in a glass

of cold milk and eaten with a spoon.

Cornbread <T>

1 cup cornmeal

1/2 cup flour (I use unbleached)

1 tbsp baking powder

1 tbsp sugar

1/2 tsp salt

1 tbsp applesauce

3/4 cup skim milk

2 egg whites

Preheat oven to 425F. Grease pan (I use our #5 cast iron skillet - 8"

dia.) with a dab of olive oil on a paper towel (or spray with Pam) and

put in oven to preheat. Mix all ingredients, pour batter in heated pan,

and bake for 20 min. Cut into six medium or eight small pieces.


cornbread-4

Date:    Mon, 10 Oct 94 10:50:32 CDT

From:    wallis@oxygen.aps1.anl.gov (David Wallis)

Healthy Cornbread

3/4 cup   corn meal

1   cup   whole wheat flour

4   tsp   baking powder

3/4 tsp   salt

1/4 cup   honey (or use molasses - it's good too!)

3/4 cup   skim, soy or rice milk, or water

2   tbsp  applesauce

1         egg (or 1/4 cup egg substitute) beaten

Sift together corn meal, flour, baking powder and salt. Add remaining

ingredients; mix well with a spoon. Pour into a 9" round teflon baking

dish (or spray a 9" round glass baking dish with "oil & flour"

non-stick spray). Bake at 350 degrees for 25 minutes, or until golden

brown.


cornbread-5

Date:    Thu, 27 Oct 94 12:26:33 PST

From:    "Rob Ryerson" <RYERSONRA@compctr.ccs.csus.edu>

I've been working on this, trying to simplify it and keep it tasty.

The original source was David Wallis, but there have been some

updates. I'm done changing this one after the results from last

night. My only claim to 'corn bread' knowledge is what tastes good to

me.

Simple Corn Bread

3/4	cup	cornmeal

1	cup	whole wheat flour (ww pastry flour will work)

4	tsp.	baking powder

1/2	tsp.	salt

1/2	cup	water

1/4	cup	honey

2	cup 	frozen corn (canned would probably work)

In a blender, combine water, honey, and 1 cup of the corn. Blend

until liquified. In a bowl, combine dry ingredients, and mix

together. Pour in blended liquid, and mix. Mix in last cup of corn.

Spritz a 9" round glass pan with oil spray, and sprinkle with

cornmeal. Pour batter into pan, and put in oven. Turn oven on to 350

deg. F, and bake for 30 minutes. (If you pre-heat oven, you may need

to shorten the time). You can test for doneness. This can be ready

from cupboard to mouth in 42 or so minutes.

NOTE: As far as the spray adding to the %CFF, I think that most of it

is absorbed by the cornmeal dusted over the spray. When I pop the

bread out of the pan, there is a 'film' left. It sure makes getting

bread out quick, easy, and hot!


cornbread-6

Date:    Wed, 01 Feb 95 21:22:58 EST

From:    Iggulden Christine I <4cii@qlink.queensu.ca>

This is my first post to this list. This is an adaptation of the archives

recipe for vlf (non-vegan) corn bread. IMHO, I have adapted to a much

better product.

Amazing Corn Bread

1 cup cornmeal

1/2 cup flour

1 tbsp baking posder

3 tbsp sugar

1/2 tsp salt (I omit)

1 apple made into applesauce*

3/4 cup skim milk

2 egg whites

Preheat oven to 425f. Grease a pan ( I used a medium vision pot sprayed

lightly with Pam) and put in oven to preheat. Mix all ingredients, pour

batter into heated pan and bake for 20 min.

This cornbread was quite moist and flavourful. I'd cut the sugar down or

out if you were going to serve it with chilli or something like that. It

is really great hot out of the oven with molasses. (It was the molasses

discussions that got me thinking about ff corn bread. I have succesfully

kept in an airtight container over night in the fridge....sorry, it

doesen't last any longer!

*To make applesauce quick I cut up 1 apple and put in a bowl with a bit

of water and then microwave on high for about 2 min. Then I use my

handblender to make it into sauce. Make sure you do this in a tall, thin

container as it tends to spit up and hot apple sauce really burns! One

apple makes about 1/3 of a cup so you could use storebought for this.


cornbread-7

Date:    Tue, 14 Feb 95 08:45:37 PST

From:    jrg14@cornell.edu (Janice R. Gordon)

Corn Bread is a staple at my house.  I use:

1 1/2 cups yellow corn meal,

1/2 cup whole wheat flour,

1 16 ounce can cream style corn

1 table spoon baking powder

3/4 cup milk, dairy or soy

egg replacer to equal 1 egg

for Mexican style add:

1/4 cup diced bell pepper

2 tablespoons diced onion

1 - 2 tablespoons diced jalapeno peppers

1/3 cup grated fat free cheese (optional)

bake at 350 farenheit for about 20 minutes for muffins or 30+ minutes

for a pan of corn bread (spray pan with non stick coating

or use lecithin/oil mix)


cornbread-8

Date: Sat, 5 Aug 1995 07:04:55 +0300

From: Jody Bar-On <jodyb@techunix.technion.ac.il>

I took out an old cook book called the Vegetarian Epicure, and

modified their recipe beyond recognition.  It came out SO delicious I

thought it worthy of sharing with all of you.  (Oh, and I made it again,

marking down exactly what I did, to make sure I remembered, and it was

great again)

EXCELLENT CORN BREAD

1/2 cup whole wheat flour

3/4 cup white flour

3/4 cup polenta (or regular corn meal.  In Israel "polenta" just means

extra finely ground corn meal which is sold for preparing a corn

breakfast hot cereal)

4 TBSP sugar

5 tsp baking powder

1/2 tsp salt

1/3 cup + 2 TBSP baby food apple sauce

1/2 cup low fat soy milk

1/2 cup water

Mix dry ingredients in a bowl.  Mix wet ingredients in another bowl.  Add

wet to dry and stir well.

Bake at 375 in a glass 9" round quiche pan or a 8x11 pyrex,  for about 30

minutes, or until top starts to look golden brown.

Serve under spicy beans, or warm with maple syrup and honey.  We've had

it for every meal or snack for the last 2 days!!


jalapeno-cornbread

Date:    Thu, 21 Jul 94 07:50:22 EDT

From:    matejkrf@Picard.ml.wpafb.af.mil (Richard F. Matejka)

{ Exported from MasterCook Mac }

Western Style Jalapeno Cornbread

Recipe By:	Jo Anne Merrill

Serving Size:	1

Preparation Time:	0:35

Categories:	Mexican	Bread/Quick

Amount	Measure	Ingredient	Preparation Method

1 JJJ	c	cornmeal

 1/3	c	flour

1 JJJ	tbsp	sugar

2 JJJ	tsps	baking powder

 1/2	tsp	baking soda

2 JJJ	egg whites	whipped

1 JJJ	c	buttermilk*

 1/3	c	onions	minced

1 JJJ	8 oz can	corn

2 JJJ	tbsps	green peppers	minced

2 JJJ	tbsps	jalapeno peppers	chopped

Preheat oven at 350.  Prepare a 9" square baking pan with cooking

spray flour.  Combine dry ingredients in mixing bowl. In a another

mixing bowl add the whipped egg whites and all the remaining

ingredients, blending well. Add the two mixtures together and stir on

ly until moistened. Pour in the mixture and bake for 30 to 35 minutes

or until golden br own. Cool slightly and serve immediately.

QQQQQ

Notes:	*Buttermilk substitute: combine 1 1/2 tsps. vinegar with enough milk to

 equal 1/2 cup.

Baking breads at lower temp. results in crusts that are thicker and chewer; hig

her temp. results

in a thinner, crisper crusts.


mexican-corn-bread

Date:    Tue, 03 Aug 93 13:07:49 PDT

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

Subject: Re: Corn bread (fatfree)

Mexican corn bread loosly adapted from the Albers package

1 1/2 cup yellow corn meal

1/2 cup whole wheat flour

1 tablespoon baking powder

1 teaspoon salt <I leave out>

1 egg equivilent

1 cup nonfat milk

1 16 or 17 ounce can creamstyle corn

1/4 cup chopped onion

2 tablespoons chopped green chilies < I use Ortega brand>

minced jalapenos to taste

couple tablespoons chopped red bell pepper <just for color, can omit>

mix together dry ingredients

mix together wet ingredients

blend together, pour into

8 inch square baking pan, <sprayed lightly with cooking spray>

bake 400 F for 35 to 40 minutes

goes great with a bowl of beans.


mexican-corn-bread-2

Date:    Sun, 12 Sep 93 03:13:27 EDT

From:    Crispin Cowan <crispin@csd.uwo.ca>

This is adapted from the Harrowsmith Country Life Baking book.  It

works well, but doesn't keep all that well.  Eat it fairly quickly, or

keep it covered.

Mexican Corn Bread

------------------

2 egg-equivalents (my usual Egg Beaters)

1 cup sour cream equivalent (FF yoghurt or fake sour cream)

1 tin creamed corn

1 cup cornmeal

1 tablespoon baking powder

1.5 tsp salt

Combine eggs, sour cream, and creamed corn.  In separate bowl, mix

cornmeal, baking powder, and salt.  Mix.  Spread into 9x13 baking pan

(I spray mine with cooking spray--do what pleases you for FF

stick-preventative).  Bake in preheated 425F oven for 20 to 25 minutes.

The adaptation from Harrowsmith amounted to swapping in fake food for

the eggs and sour cream, and dropping the oil and cheese all together.

They also suggested 1 4-oz can of green chilies, but I didn't do that.

Feel free to try it.


mexican-cornbread

>From jagordon@agsm.ucla.edu ()

Newsgroups: rec.food.veg

Date: 20 Aug 93 15:40:53 GMT

Loosley adapted from the back of an Albers cornmeal package:

Mexican Style Cornbread

1 1/2 cup yelow cornmeal

1/2 cup whole wheat flour

1 egg or equivilent vegan egg replacer

1 Tablespoon baking powder

1 cup nonfat milk <or rice or soy milk>

1 16 or 17 ounce can creamed corn

1/4 cup chopped onion

1 small can chopped Ortega chilies

1 teaspoon <or more> jalapenos

1/4 cup chopped red bell pepper

1 teaspoon salt <if you like>

mix dry ingredients

mix wet ingredients

blend together

spray 8" pan with cooking spray, bake 35 - 40 minutes

If you prefer more traditional cornbread, leave out the onions and chilies,

add a tablespoon to 1/4 cup sugar if you like it sweeter.

Jan


mexican-pan-bread

Date:    Tue, 03 Aug 93 15:53:33 EDT

From:    jdg@ulysses.att.com

Mexican Pan Bread

Preheat oven to 350F

1 small onion

1-5 cloves of garlic (depending in what regard you hold those around you)

1 can kidney beans (or mexi-beans, black beans, whatever your fancy)

1 cup corn meal

1 egg replacer (or 2 egg whites)

1-2 jalapenos

1 tsp cumin

Spray iron skillet with cooking spray, add a little water and heat.

Dice onion & sautee. Add chopped garlic. In a bowl, mix

beans, egg replacer, diced jalapenos, cumin, and cornmeal.

Mash until beans are desired consistancy (this is a personal

thing- some like them whole, some like them as baby food).

Pour into skillet, smooth top, and bake for about 10 minutes.

In the old days, I'd top this with shredded cheddar and sliced

olives. It's great without it, though. If you think of a good

garnish, let me know. Maybe thinly sliced red pepper rounds.


mexican-pan-bread-2

Date:    Wed, 06 Jul 94 12:31:57 EDT

From:    dgarland@cdplus.com

Mexican Pan Bread

Preheat oven to 350F

1 can mexe-beans

1 chopped onion

2 cloves garlic, chopped

1 egg replacer

1 cup cornmeal

1 tsp chile powder

1 tsp cumin

Mix everything, pour in a Pam'ed iron skillet, bake 10 minutes.


algerian-couscous

Date:    Mon, 13 Sep 93 09:07:21 PDT

From:    Michelle Olivier <molivier@u.washington.edu>

Anyway, I thought I would share my favorite recipe with you.  (The

original had a bit of olive oil but I just substituted vegetable stock.) My

husband learned how to make this in France from some Algerian friends.  I

hope you enjoy it as much as I do!

ALGERIAN COUSCOUS

*****************

1 large onion, chopped

1/2 t. turmeric

1/4 t. cayenne

1/2 c. vegetable stock

1 1/2 t. black pepper

1/2 t. salt

1 small can tomato paste

3-4 whole cloves

3 medium zucchini

4 small yellow squash or yellow zucchini

3/4 large carrots

4 medium yellow or red potatoes, skins on

1 red or green bell pepper

1 15-oz. can garbanzo beans

1.  Saute onion in vegetable stock over med. low heat until translucent.

2.  Add all spices and cook for a few more minutes, stirring as needed.

3.  Add tomato paste, stir and simmer 2 minutes.

4.  Cut the vegetables in large chunks and add all (not the beans) and a

dash of cinnamon; add water to cover.  Bring to a boil, then reduce heat

and simmer, covered, for an hour or so.  (This can cook slowly for 2-3

hours, if desired.)

5.  Add the drained garbanzos about 5 minutes before you take the veggies

off the heat.

6.  Put couscous in a bowl.  Pour boiling water over couscous and wait

about 5 minutes.  Fluff with fork.  (Ratio of about 1 1/2:1 of water to

couscous.)  For added flavor, add some of the liquid from the veggie stew

to the couscous in place of some of the water.

7.  Serve the stew over the couscous.  Enjoy!


chickpea-couscous

Date:    Mon, 02 Jan 95 16:48:57 EST

From:    tkreider@census.gov (Tom Kreider)

Made this for supper tonight.  Great & very filling!  It's from 500 fatfree.

          Recipe: Chick-Peas, Vegs, & Couscous

          Servings: 8

          Serv. Size: 2 Cup(s)

          Prep. Time:  1:00

          Portion                    Ingredient

          *******                    **********

          1/2 Cup(s)                 Vegetable Stock

          1 Medium                   Onion red

          3 Medium                   Pepper green

          3 Medium                   Potato raw ,sliced

          3/4 Cup(s)                 Chickpeas

          1/4 Cup(s)                 Raisins

          2 Cup(s)                   Zucchini sliced

          3 Tbs                      Tomato paste canned, low salt

          1 teaspoon(s)              Coriander, ground

          1 teaspoon(s)              Cumin seed, ground

          1/4 teaspoon(s)            Cayenne pepper

          1 Medium                   Garlic clove crushed, 1 medium

          1/2 teaspoon(s)            Paprika

          1/4 Cup(s)                 Wine table, white

          10 Ounce(s)                Couscous, uncooked

          Saute onions and peppers in broth.  Add remaining

          ingredients (except couscous) and simmer for 35 minutes.

          Meanwhile, prepare couscous according to box instructions.

          Let vegs stand for 10 minutes. Serve over couscous.

          Nutritional Analysis

          Calories           ( 230 cal)    Vitamin D    (   0 IU )

          Protein            ( 8.6 g  )    Thiamine     (0.31 mg )

          Carbohydrate       (  49 g  )    Riboflavin   (0.13 mg )

          Total Fat          (1.17 g  )    Niacin       ( 3.2 mg )

          Saturated Fat      (0.18 g  )    Vitamin B6   (0.44 mg )

          Mono-Unsaturated   (0.15 g  )    Folate       (  57 mcg)

          Poly-Unsaturated   (0.46 g  )    Sodium       (  82 mg )

          Cholesterol        (   0 mg )    Calcium      (44.5 mg )

          Dietary Fiber      ( 6.5 g  )    Magnesium    (  88 mg )

          Caffeine           (   0 mg )    Potassium    ( 600 mg )

          Vitamin A          (  71 RE )    Iron         (   3 mg )

          Vitamin C          (  54 mg )    Zinc         (1.47 mg )

          Calories from  Protein: 14 %  Carbohydrate: 81 %  Fat:  4 %


couscous-for-one

Date: Mon, 11 Sep 1995 11:28:45 -0400 (EDT)

From: "Sarah G." <doula@panix.com>

Couscous for One

Take liquid:  water with broth powder, canned or frozen soup, v8 or

spicy v8 (yum!).  You need approximately 1.25 cups, or a little more.

Take some of those veggies that you bought but are sitting in your fridge

because you don't feel like going to the trouble of cooking them for just

yourself.  Zucchini works well, onions and peppers are great and string

beans are yummy.  Shred or chop them, thawing in water if frozen, washing

if fresh.

Add the veggies, along with some flavoring (spices, spaghetti sauce,

salsa, hot sauce, whatever you like) and bring it to a boil.

Stir in .75 cups of couscous, and remove from the heat, and let it sit for

5 to 10 minutes.


couscous-rice

Date:    Fri, 17 Sep 93 15:45:00 PDT

From:    J. Ari Kornfeld <ari@sibari.isl.sri.com>

COUSCOUS AND RICE

I never measure rice because I was taught by a chinese guy: just pour

the rice into the pot/cooker, add enough water to go above your nail

but below the first joint (around 1", 2.5 cm?) and cook.  This really

works for me.  For this recipe I added a bit more liquid to account

for the coucsous.

 Approximate ingredients:

4 parts white rice

1 part whole wheat couscous

kitchen-sink veg. broth (it's a sweet broth)

soya sauce to taste (very little)

Throw it all in the cooker, cook, then eat!

This would probably work with brown rice but I'm not sure what the

extra cooking time would do to the couscous, which usually needs only

five minutes so even the twenty minutes for white rice is alot.


lemon-pepper-couscous

Date:    Mon, 31 Jan 94 09:40:00 PST

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

                           Lemon-Pepper Cous-Cous, etc.

2/3 cup dry cous-cous

2/3 cup hot water

one scallion

one can low-salt garbanzos

lemon-pepper seasoning

Add the hot water to the cous-cous.  While you're waiting for the cous-cous to

soak up the water, thin-slice the scallion.  When the cous-cous is ready (about

12-15 minutes), toss garbanzo beans in the micro for about 20 seconds to heat.

Drain 'em and pour the cous-cous over the garbanzos (or vice-versa), stir in

the scallions, add lemon-pepper to taste (ours goes a long way), and eat!

I suspect that this would be even better with some steamed brocolli and carrots

tossed in (the possibilities are endless), but this was the simplest of simple

meals.  I had 1/2 last night and the other half is beckoning to me from the

staff room fridge.


lentil-basil-couscous

Date: Mon,  4 Sep 95 08:21:45 cdt

From: Bob Simmons <Bob.Simmons@CompassNet.com>

This is from the latest Nutrition Action Newsletter, slightly modified to

remove margarine. It is very tasty.

Couscous With Lentils, Tomatoes and Basil

2 Tbs sauteing liquid

1 med onion, chopped

1.5 cup water

1 cup vegetable-cocktail juice (I used V8 with a little picante sauce

stirred in)

1 cup brown lentils, rinsed and drained

1 bay leaf

1 cup whole wheat couscous

1 med tomato, coarsely chopped

1/2 cup chopped fresh basil

Saute onion in liquid of your choice for 2-3 minutes or until tender. Stir

in the water, juice, lentils, and bay leaf; bring to a boil. Reduce the

heat to low; cover, and simmer for 30 to 45 minutes, or until the lentils

are soft but not mushy.

Remove the pan from the heat and discard the bay leaf. Stir in the

couscous, tomatoes, and basil. Cover and let stand for 5 minutes

or until the couscous is soft. Uncover and fluff with a fork to separate

the grains, serves 4.


microwave-couscous

Date:    Wed, 25 May 94 12:19:19 EDT

From:    dgarland@cdplus.com

Subject: Summer Cooking

Veges with Couscous

Microwave 2 cups of water to boiling. Stir in 1 cup of couscous, microwave

another minute, fluff, and cover for 15 minutes.

Meanwhile, microwave veges of your choosing in a little water in a covered

microwave dish. I used fresh broccoli and carrots, but frozen or canned

will work as well.

Next microwave a can of beans (without the can, of course) until warmed.

Serve the beans over the couscous, and garnished with the vegetables.

The whole meal takes about 20 minutes.


moroccan-couscous

Date:    Sun, 15 May 94 12:23:27 CDT

From:    Natalie Frankel <Natalie.Frankel@mixcom.mixcom.com>

COUSCOUS WITH 7 VEGETABLES (OR MOROCCAN COUSCOUS)

1 medium onion

1 TB veg broth

3 cups vegetable broth

2 carrots, peeled

2 turnips, peeled

1 sweet potato

1 zucchini

1 red pepper

Cut all veggies in strips - julienned

1 can garbanzo beans, drained

1 12 oz. or 15 oz. can tomato sauce

1/4 tsp. cinnamon

1/2 tsp. turmeric

pinch of saffron

pinch of curry

2 cups couscous grains

In a large saucepan, saute onion until lightly browned.  Add vegetable broth

and bring to a boil.  Transfer to a large pot and add carrots, turnips, and

potato.  Simmer 15 mins.  Lower heat and add zucchini and pepper.  Cook 20

mins.  Add beans, tomato sauce and spices.  Cook til heated through.

In a separate pot, bring 2 1/2 cups of water to a boil.  Add couscous, cover

and take off of heat.  Let stand 5-7 minutes, fluff with a fork and serve

with vegetables on top.


seasoned-couscous

Date:    Wed, 02 Mar 94 07:09:12 CST

From:    "S_FAGAN@TWU.EDU (THE ELF)" <s_fagan@VENUS.TWU.EDU>

                           SEASONED COUSCOUS

2 cups uncooked couscous

1 Tbsp. instant bouillon

3 tsp. dried parsley flakes

3 tsp. dried onion flakes

1 tsp. dried rosemary leaves, crushed

1/2 tsp. dried marjoram leaves

1/2 tsp. garlic powder

1/8 tsp. pepper

In a medium bowl, combine all ingredients. Mix well. Store in airtight

container. Makes 2 cups mix, enough for 8 servings.

To prepare: To make 2 servings, use 1/2 cup mix and 3/4 cup water. (Stir dry

mix before measuring.) Bring water to a boil in small saucepan. Stir in

couscous mix; remove from heat. Cover and let stand 5 minutes. Fluff with a

fork before serving.

Per serving: Calories 168

             Fat 1 g.

             No cholesterol

             Sodium 380 mg.

             Percent calories from fat 5

NOTE: This is my first try at posting a recipe. Being new at this, I hope it

fits the guidelines. The recipe came from a local paper. I found it to be

delicious and *quick*. Also, I used 2 parts water to 1 part mix- just boiled it

in the teakettle, measured, poured over couscous mix, covered it, let stand 5

minutes, ate. I found the added firmness was more to my taste.


seven-veg-couscous

Date:    Fri, 14 Oct 94 07:37:00 EDT

From:    "Von Balson, Kathleen" <VBalson@IT.jea.ci.jax.fl.us>

Seven Vegetable Couscous

Ingredients:

1 pkg couscous

1 tsp turmeric

2 med. onions, chopped

1 cup finely shredded cabbage

1 med. turnip, peeled and diced

1 med. yellow summer squash,

chopped in 1/4" pieces

1-1/2 cups cooked garbanzo beans

1-1/2 cups diced ripe tomatoes

1 tsp freshly grated ginger root

1/2 tsp each: ground cumin,

coriander, turmeric

water as needed

Prepare couscous according to package, stirring in couscous when you fluff

it. Or try substituting brown rice.  I was out of couscous last week, so I

used brown rice with turmeric and it was wonderful!

Saute onions until tender in a large saucepan or soup pot using your

favorite oil substitute.  Add remaining ingredients except water.  Cover and

reduce heat to low.  Cook, stirring occasionally, for 15 to 20 min.  Add

water as needed to produce a moist, but not soupy stew.  Serve over couscous

or brown rice.

   To make some of this easier, I used canned chickpeas.  You could probably

use canned tomatoes as well.  One ingredient I wouldn't dare leave out is

the fresh ginger root !!   I store my ginger root in the freezer wrapped in

plastic.  When I want to use some, I take out a chunk, peel as much as I

want to use and grate, it grates much easier when frozen.


veg-couscous

Date:    Thu, 22 Dec 94 17:53:11 EST

From:    tkreider@census.gov (Tom Kreider)

RECIPE <T> Couscous & Vegetables

Here is another from Schlesinger, 500 Fat-Free Recipes:

(We made this for dinner tonight and it was great!! I used more couscous

than she called for)

          Recipe: Couscous and Vegetables

          Servings: 4

          Serv. Size: 2 Cup(s)

          Prep. Time:  0:25

          Portion                    Ingredient

          *******                    **********

          10 Ounce(s)                Couscous, uncooked

          2 Cup(s)                   Vegetable Stock

          1/2 Cup(s)                 Onion chopped

          1 Medium                   Garlic clove crushed

          3/4 Cup(s)                 Corn

          1 Medium                   Pepper green

          1/2 Cup(s)                 Mushrooms sliced

          3 Cup(s)                   Tomato puree

          1 teaspoon(s)              Chili powder

          1 teaspoon(s)              Balsamic Vinegar

          heat 1/4 cup of broth, add onion and garlic.  heat 5

          minutes.  add corn, green pepper, and mushrooms.  cook 5

          more minutes.  add tomato puree, chili powder, and balsamic

          vinegar.  simmer for 15 minutes.  while vegs are simmering,

          bring remaining broth to boil and add couscous.  cover and

          let stand for 5 minutes off of heat.  spoon vegs over

          coucous and serve.

          Nutritional Analysis

          Calories            ( 379 cal)    Vitamin D     (   0 IU )

          Protein             (15.2 g  )    Thiamine      ( 0.6 mg )

          Carbohydrate        (  84 g  )    Riboflavin    (0.27 mg )

          Total Fat           ( 1.9 g  )    Niacin        ( 7.5 mg )

          Saturated Fat       (0.34 g  )    Vitamin B6    (0.55 mg )

          Mono-Unsaturated    (0.31 g  )    Folate        (  84 mcg)

          Poly-Unsaturated    (0.78 g  )    Sodium        (  65 mg )

          Cholesterol         (   0 mg )    Calcium       (  67 mg )

          Dietary Fiber       ( 9.5 g  )    Magnesium     ( 163 mg )

          Caffeine            (   0 mg )    Potassium     (1134 mg )

          Vitamin A           ( 310 RE )    Iron          (   5 mg )

          Vitamin C           (  94 mg )    Zinc          (2.34 mg )

          Calories from  Protein: 15 %  Carbohydrate: 81 %  Fat:  4 %


veg-raisin-couscous

Date:    Wed, 14 Dec 94 11:18:45 EST

From:    TXFT40A@prodigy.com  (MRS SUSAN K SMITH)

---------- Recipe via Meal-Master (tm) v8.01

      Title: *Vegetable Raisin Curry with Couscous

 Categories: Vegan, Quick

      Yield: 4 servings

    1/4 c  Sliced almonds

        x  Saute liquid of choice

      1 ea Large onion

      1 t  Bottled minced garlic

      1 T  All purpose flour

      2 t  Curry powder

    1/4 t  Cayenne pepper

      1 ea 16 oz. pkg frozen mixed

           - vegetable medley

    1/3 c  Dark or golden raisins

    1/2 t  Salt (depending on stock)

  2 1/2 c  Stock of choice, divided

      1 c  Cuscous, uncooked

  Heat oven or toaster oven to 350 degrees. Place

  almonds in a single layer on a baking sheet. Bake for

  about 5 minutes or until golden brown.

  Coarsely chop onion. Cook onion and garlic in saute

  liquid. Stir in flour, curry powder, and cayenne

  pepper and cook for 30 seconds, stirring constantly.

  Stir in vegetables, raisins, salt and 1 cup of the

  broth. Cover and bring to a boil over high heat.

  Reduce heat to low and continue cooking, covered, for

  10 minutes, stirring occasionally.

  While the curry is cooking, bring the remaining 1 1/2

  cups broth to a boil in a small saucepan. Stir in

  couscous and remove from heat. Cover and let stand for

  5 min. or until liquid is absorbed. Fluff with a fork.

  Serve vegetable curry over couscous and sprinkle with

  almonds.

  Note: The Chicken Style Seasoning posted by Michelle

  Dick a while back is an excellent stock for this

  recipe.

  From Karen A. Levin, _Meatless Dishes in Twenty

  Minutes_, Contemporary Books, 1993.

  Formatted and modified by Sue Smith,

  TXFT40A@Prodigy.com.


veggie-couscous

Date:    Fri, 17 Feb 95 10:58:36 CST

From:    rcox@uh.edu (RH Cox)

This is a 20 minute cous cous reciepe I use if I people over unexpectedly

Boil water to prepare cous cous as instructed on the package.  Usualy 1 1/2

cups of water per cup of cous cous.

Place a large skillit over medium heat.  Pour about 1/2-3/4 c of cooking

sherry in.  Chop up 1 onion and add.  Stir occasionally.  Add a couple cups

of chopped broccolli and/or califlour.  Continue to saute.  Add a chopped

bell pepper. Add a bunch of gree onions.  Spinich, , etc. can be added at

this point.  Add as much garlic as you can stand.  I usually use 3 or 4

cloves.  Add Rosemay, Oregano, Bay leaves, and small pinch of cayanne.

Suate all of this until done.  Usually just a few minutes.

Add water to cous cous, stir well, and leave covered.

Remove most of the vegetable from the skillit, leaving as much liquid as

possible, and some of the vegetables.  Add 2 cups of room temperature water

to the remaining liquid.  Mix two tablespoons of whole wheat flour in 1/2

cup of room temperature water until completely dissolved.  Any lumps will

prove disaterous.  When the water in the skillit boils, and the water/whole

wheat mixture.  Stir until the gravy thickens.

To serve put cous cous on each plate, top with vegetable, and gray.  From

the beggining of preperation to serving has never taken me more than half

an hour.


zucchini-couscous

Date:    Thu, 15 Jul 93 11:11:36 PDT

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

Couscous with Zucchini

slice 3 small zucchini

slice one small onion

put in saucepan with 3 cups veggie stock or soy veggie chicken flavor

stock

add your favorite seasonings, could be curry or lots of garlic or some

Mrs. Dash.

bring to a boil, simmer 15 or 20 minutes

add 2 cups couscous

turn off heat

let stand 5 or 10 minutes

serves 2 as main dish or 4 to 6 as side dish

P.s.  this is pretty basic, use your favorite veggies, mushrooms,

carrots, green beans, anything.  You can't go wrong.  Quick and easy


anise-biscotti

Date:    Tue, 28 Sep 93 08:36:21 EDT

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

Anise Biscotti       from Eating_Well (modified, a bit)

2    Cups   all-purpose flour

1    Cup    sugar

1    Tbsp   anise seeds, crushed

1    tsp    baking powder

1/2  tsp    baking soda

1/4  tsp    salt

3        egg equivalents (comercial replacer, 6 whites, etc)

2    Tbsp   grated fresh lemon zest (or 1 Tbsp dry)

1    Tbsp   fresh lemon juice

   Preheat oven to 325 degrees F.  Coat baking sheet with non-stick

spray or parchment.  In a medium bowl, combine flour, sugar, anise

seeds, baking powder, baking soda, and salt.  Whisk together egg

equivalents, lemon zest, and lemon juice, and add to the dry

ingredients.  Mix well.

   Working on a floured surface, shape dough into two logs, each

about 14 inches long and 1-1/2 inches thick.  Set the logs on

prepared baking sheet, at least 4 inches apart (the dough will

spread during baking).  Bake for 20 to 25 minutes, until firm to

the touch.  Transfer the logs to the rack to cool.  Reduce oven

temperature to 300 degrees F.

   Cut the logs diagonally into 1/2-inch-thick slices, using a

serrated knife and a gentle sawing motion.  Stand the slices on

their sides on the baking sheet and return to the oven.  Bake

for 40 minutes.  Remove from oven and cool completely before

storing.  Biscotti will crisp as they cool.  Store, in an

air-tight container, up to one month.

   Makes about 4 dozen biscotti.

note: I made 43 cookies, about 40 cal, 0 g fat each, but it

depends on what you use for the "egg"


apple-cherry-crisp

Date:    Tue, 19 Oct 93 13:23:55 EDT

From:    epenzern@reach.com (Erika Penzer -- Counsel Connect - New York )

Apple-cherry crisp

6-8 apples, peeled, cored and cut into chunks

1 cup dried sour cherries

1 cup sugar

3/4 cup quick-cooking oatmeal

1/2 cup whole wheat flour

1/3 cup apple butter

Soak cherries in hot water for 20 minutes or until plumped.

Mix apples, cherries and 1/2 cup sugar in a casserole dish (no

need to Pam it beforehand). Mix together remaining ingredients and

sprinkle on top. Bake 50 minutes at 350 degrees.


apple-crisp

Date:    Tue, 18 May 93 09:19:00 EST

From:    HUDGINS_JS%AMSCLS@corning.com

5 apples

1/4 cup raisins

cinnamon, cloves

fat free granola

Pour boiling water over the raisins and let sit for five minutes.

Core and cut the apples (I use McIntosh when available) into thick

slices and place in a casserole dish.  Add raisins and mix. Sprinkle

on cinnamon (about 1/2 teaspoon) and a pinch of ground cloves.

Bake covered in 350 F oven for 30 - 40 minutes.  At this point the

apples should be tender, but not mushy.  Add enough granola to cover

the apples and put uncovered casserole back in oven for about 15

minutes or until granola is browned.

Serve warm with soymilk or an ice cream-like substance.  Or serve

cold with warm soymilk or warm custard.


apple-crisp-2

Date:    Wed, 11 Aug 93 02:07:22 EDT

From:    Lana Porter <lana@ego.psych.mcgill.ca>

Croustarde aux Pommes

Ingredients

5-6 apples

cinnamon to taste

3/4 cup pure maple syrup

1/2 cup whole wheat flour

1/2 cup oatmeal

1/2 cup applesauce

1/2 cup brown sugar

Method

1.  Chop up the apples and place them in a 8x8 inch baking pan (use a bit

of PAM or an equivalent to lightly "grease" the pan.  But you can proabaly

get away without it).

2.  Pour the maple syrup over the apples and then sprinkle cinnamon over

it all (I like to use lots! :) ).

3.  In a bowl, mix together the flour and oatmeal.  Then add the applesauce

and brown sugar, and mix until the flour is just moistened and even a bit

dry in some parts.

4.  Spread (or sort of "spoon and pat") the flour/oatmeal/applesauce/brown

sugar mixture onto the apples.  It doesn't have to spread from edge to edge -

just spread it out best you can and don't worry about empty spots! :)

5.  Bake this in the oven at 375 degrees fahrenheit for about 35 minutes.

When done, just "scoop" out of the pan, making sure to get both the

crunchy part (the croustarde) and the apples.  This is definitely not

something you can cut!  I usually just stand right over the oven and eat

it all straight from the pan!  :)


apple-crunch

Date:    Tue, 10 Aug 93 23:37:02 PDT

From:    tachyon@cats.ucsc.edu (Tane' Tachyon)

Here's something I like to have on those rare cold days ...

APPLE CRUNCH

Bring to a boil

    1 cup water

    1/2 cup apple juice

    pinch salt

Then mix in

    2/3 cup of that nine-grain cereal sold in bulk and so on

After about a minute of cooking, stir in

    One large Granny Smith or Pippin apple, diced (unpeeled)

Cook about five more minutes and top with cinnamon-sugar

I think this tastes like some kind of whole-grain hot apple pie

batter. :-)


apple-crunch-cobbler

Date:    Wed, 18 Aug 93 13:01:14 PDT

From:    Amy B. Ahmer <aahmer@ren.eecs.wsu.edu>

Apple Crunch Cobbler (I just sorta made this up last night)

makes 1 8-9" pan full

1 cup instant oat meal

1 cup whole wheat flour

~3/4 can frozen apple juice concentrate, thawed

~1/4-1/2 tsp. cinnamon (I think I might use more next time)

1 golden delicious apple (or whatever your favorite apple is)

1 egg replacer (I'm not sure if this is needed or not)

1/4 tsp. baking powder (this probably isn't needed either)

Cut the apple into bite sized pieces.  Mix together everything except the

apples.  Put a thin layer (1/8-1/4") of mixture on the bottom of a non-stick

or Pammed round pan.  Put apples on top of this.  Then spread, plop, drop or

get the rest of the mix on top of the apples someway.  Then bake at 350F.

I baked it for 25 minutes but it made the apples really mushy so next time

I'll probably only bake it for 15-17 minutes.

I thought this turned out really good.  My husband even liked it and he thinks

that there isn't anyway that a fatfree dessert can taste good. :-)


apple-fantasy-dessert

Date:    Mon, 24 Oct 94 12:22:46 EDT

From:    skill@qucis.queensu.ca (David Skillicorn)

Apple Fantasy Dessert

2/3 cup flour

3 tsp baking powder

1/2 tsp salt

4 egg whites

1/2 cup sugar

1/2 cup brown sugar

3 tsp vanilla

3 cups apples, cut fairly small, skins on is fine.

Beat eggs, add sugar and vanilla and beat well.  Add dry ingredients

and mix.  Dump in apples and stir until evenly distributed.  Bake in a

deep baking dish,  45 minutes at 350.  Serve with custard.


apple-focaccia

Date:    Mon, 17 Jan 94 16:10:28 EST

From:    Patricia Thorp <thorp@pobox.upenn.edu>

From Veg Times, Feb, 1994

Apple Focaccia

Dough:

1 small apple, cored and quartered

2 C unbleached white flour, plus about 2 T for kneading

1/4 t. cinnamon

1 T. sugar or 2 t honey

1 scant t quick-rising yeast

1/4 - 1/2 t salt (optional)

1/3 to 1/2 C hot tap water

1/3 C raisins

Filling:

4 medium apples

Juice of 1/2 lemon

Pinch white pepper

Pinch cloves

Pinch cardamon

Pinch nutmeg

Pinch ground ginger or 1/2 t. grated ginger root

1 t. vanilla extract

1/4 to 1/3 C. sugar or honey

1/4 to 1/2 C. brown sugar or 2 T blackstrap molasses

1 t. cornstarch (2 t if using honey instead of sugar)

Glaze:

2 T. apricot jam or preserves

1 t. water

Dough: Process quartered apple in food processor for about 20 sec; transfer to

a separate bowl.

Add 2 C. flour, cinnamion, sugar or honey, yeast and salt if desired to food

processor; process 5 seconds. Add processed apple; process for additional 5

seconds. With processor running, gradually add 1/3 C. hot water through

feeder tube. Stop machine and let dough rest about 20 seconds. Continue

processing and adding water gradually through feeder tube until dough forms a

soft ball and sides of bowl are clean. Pulse 2 or 3 mores times.

Sprinkle raisins and 1 T flour onto clean surface. Turn dough onto surface and

knead for about 1 minute to incorporate raisins. Add flour if dough is very

sticky.

Lightly flour inside of plastic bag. Plac dough in bag, seal and let rest for

15 to 20 minutes in a warm, dark place.

Roll dough into a circle 12 to 14 inches in diameter. Lay in oiled (ack! use

spray or parchment paper!) skillet or a baking dish. Cover with a kitchen towel

and set aside in a warm place while you prepare filling. Preheat oven to 400

degrees.

Filling: Core and slice apples paper thin. Sprinkle lemon juice over apple

slices. Add remaining filling ingredients and mix well.

Spoon filling into dough. Bake for 20 minutes, then rotate pan 180 degrees.

Reduce oven temperature to 375 degrees, and bake for an additional 20 minutes,

or until apples are browned. Cool in pan for 5 minutes. Remove from pan

and cool thoroughly on wire rack.

Glaze: In a small saucepan, melt jam or preserves. Add water, and bring to a

boil, stirring vigorously. Brush glaze over apples and serve. Serves 8 to 10.

The recipe also suggests that you prepare it a day in advance to give flavors

a chance to meld.

Per serving: 236 Cal. 4g protein; 0.3g fat; 54g carb; 0 cholesterol; 5mg

sodium;  3g fiber; VEGAN.


apple-snack

Date: Wed, 4 Oct 1995 07:23:21 -0700

From: Kathy Blain <kblain@sequent.com>

I sometimes make the following apple snack on weekends...

1 apple cored and diced

1 handful raisins (about 1/8 cup - small hands)

4 ounces nonfat yogurt

cinnamon and/or nutmeg to taste

Mix apples and raisin and sprinkle with cinnamon or nutmeg and

mix so that the apples are coated.  I purchased some glass custard

cups that I use to cook the mixture in the oven. You will probably

need something that holds at least 12 ounces.  I bake on 350 for

approximately 25-30 minutes (until the apples look soft).  Mix

the yogurt into the apple/raisin mixture and eat.  The mixture is

slightly warm.  I guess if you don't like warm yogurt, you can

chill the mixture and eat it cold.  Serves 1.


apple-tart

Date:    Wed, 26 Jan 94 14:46:41 EST

From:    Michelle Morris <m.l.morris@LaRC.NASA.GOV>

Here's a recipe I dug out of my old 4-H international cookbook.  I

made it for my in-laws last week and everyone loved it.

Apfeltorte  (Apple Tart)

----------

2 	egg whites or 1 egg substitute

1/4 	cup sugar

1/4 	cup skim milk

2 	cups flour

1 	tsp baking powder

1/2 	tsp salt

2 	tsp cinnamon

fresh ground nutmeg to taste

3 	large apples

2 	tbsp brown sugar

4 	tbsp skim milk (or water)

Cinnamon to taste

Preheat oven to 400 deg F.  Mix egg, sugar and milk in medium-sized

mixing bowl.  Mix flour, baking soda, salt and spices.  Gradually stir into

egg mixture to form a soft dough that can be handled.  Pat dough into a 9" or

10" nonstick cake pan, covering botton and sides.

Peel and slice apples.  Arrange them in overlapping slices.  Mix brown

sugar, milk and cinnamon and drizzle over the apples.  Bake 20 minutes.

Serve warm.

For variety, substitute any quick-cooking fresh fruit.


apple-wedges

Date:    Tue, 07 Dec 93 09:20:36 PST

From:    gboja@romenda.esd.sgi.com (Glenda Ramil)

I got this recipe from Better Homes and Gardens magazine which

I have modified to be "fatfree". I have made it twice and my

husband loves it (i like it too).  I hope you'll like it.

Apple Wedges

------------

1 cup flour

2 tsp baking powder

1/4 tsp salt

1/4 tsp orange extract (optional)

1/2 cup sugar (original recipe calls for 1 cup)

2 cups pared, cored and finely chopped apples (about 2 apples)

2 tbsp raisins

2 eggs worth of egg replacer

Mix the flour, baking powder and salt in a small bowl.  In a large

bowl, beat the eggs and orange extract until frothy.  Add sugar to

the egg mixture and then add the flour.  Stir to mix.  The dough

will be a little stiff. Add the apples and the raisins.  Mix well.

Pour the mixture into a round pie pan.  You can spray the pie pan

w/ oil or not.  I have tried both.  It sticks a little bit if you

dont spray it.  Bake at 325 degrees until the top browns or toothpick

inserted in middle of pie comes out clean.


apricot-oat-cakes

Date: Mon, 31 Jul 1995 17:46:56 -0700

From: "Jennefer Hardin - PCD" <jhardin@pcocd2.intel.com>

Low Fat Apricot Oat Cakes

These oat cakes are the result of my attempts to recreate the dense,

heavy oat cakes available in some coffee houses and health food

stores in northern California.  They're shaped like hockey pucks,

and they come in apricot/raisin or cinnamon apple.  I just love the

store-bought versions, but since they cost almost $2 each I decided

to see if I could figure out how to make them from scratch.  If

anyone out there tries this recipe and has any suggestions for

improvements, be sure to let me know!

Jennefer Hardin (jhardin@pcocd2.intel.com)

INGREDIENTS:

3 cups rolled oats

2 cups flour

1/4 tsp baking powder

1/3 cup plain fat-free yogurt

1/2 cup crystalline fructose (or granulated sugar)

1/2 cup honey

1/2 tsp vanilla

1 egg white or equivalent

1/2 cup dried fruit (I use 12 dried apricots)

PROCEDURE:

Thoroughly grind rolled oats in food processor or blender.  Mix

with flour and baking powder.

Chop dried fruit into small pieces.  You could use apricots, raisins,

dates, dried apples, dried cranberries, or anything else you like.

In a separate bowl, "cream" together yogurt, fructose, honey,

and vanilla.  In yet another bowl, lightly beat egg white until

it gets bubbly but not stiff.  Fold egg white into the wet

ingredients.  Add dried fruit.

Combine wet and dry ingredients.  The dough gets pretty stiff and

is hard to mix.  You may even have to dive in there with your hands

and squish it together!  Form into 12 patties (these are smaller than

the store-bought ones -- you could probably make them bigger if you

want).

Bake at 325 degrees F for 15 minutes on a non-stick cookie sheet.  Cool

completely and store in refrigerator.  These keep well and may be

frozen.

Per patty: 250 calories, 1.5 g fat (5.4% calories from fat).


apricot-whip

Date: Mon, 28 Aug 1995 02:20:10 -0400 (EDT)

From: Diane Morrissey <tree@pbfreenet.seflin.lib.fl.us>

                          APRICOT WHIP

1 package dried apricots

1 or 2 TAB honey

1 cup fatfree plain yogurt

1 cup water

Wash apricots and soak overnight in water. Put apricots with juice in

blender, add honey and whirl until smooth. Pour mixture into a bowl and

whip in yogurt with a fork. Serve chilled. Makes 4 servings.


baked-apples

Date:    Fri, 22 Oct 93 15:22:25 MDT

From:    seb1@bighorn.dr.att.com (131010000-BadianS(DR1510)43)

Adapted from the American Heart Association Cookbook, 5th Edition

Special Baked Apples

4 Jonathan or Macintosh apples (I used Delicious and they work ok too)

2 tsp lemon juice

6 tsp golden raisins

4 tsp brown sugar

2 tsp ground cinnamon

1/2 cup rum or sherry

Remove the core of each apple but do not cut all the way through the

apples so that the bottom of the apple remains intact. Remove 1/2 inch

of the peel at the top of the apple around the hole.

Place the apples in a baking dish and sprinkle with the lemon juice.

Fill the centers with raisins and brown sugar. Sprinkle with cinnamon.

Pour rum or sherry into bottom of the baking dish.

Bake for 30-35 minutes in preheated 350 degree oven, basting several

times during the cooking.

Can also be made in a microwave: place apples in a microwaveable dish.

Loosely cover with plastic wrap. Cook for 3 to 4.5 minutes on high.

Let stand for 3 minutes and serve.


baked-apples-2

Date: Mon, 28 Aug 1995 22:01:37 -0400 (EDT)

From: Diane Morrissey <tree@pbfreenet.seflin.lib.fl.us>

                         BAKED APPLES

8 apples, cored

2 TAB cinnamon

1 can diet cream or root beer soda

Arange apples in baking dish, sprinkle with cinnamon. Pour soda over

apples and bake at 350 for 30 minutes. Serve warm, cold or partially

frozen (terrific!).


berry-gingerbread

Date:    Wed, 20 Jul 94 17:32:40 EDT

From:    matejkrf@Picard.ml.wpafb.af.mil (Richard F. Matejka)

{ Exported from MasterCook Mac }

Blueberry or Cranberry Gingerbread

Recipe By:	Unknown

Serving Size:	12

Preparation Time:	0:45

Categories:	Bread/2 cups flour

Amount	Measure	Ingredient	Preparation Method

2 1/2	c	flour

1 JJJ	tsp	baking powder

1 JJJ	tsp	baking soda

 1/4	tsp	salt

1 JJJ	tsp	cinnamon

2 JJJ	tsps	ginger

 1/2	c	brown sugar or honey 	packed

1 JJJ	tbsp	brown sugar	packed

 1/3	c	applesauce	at room temperature

1 JJJ	egg white	whipped

 1/2	c	nonfat yogurt

 1/4	c	molasses

2 JJJ	tbsps	molasses

1 JJJ	c	water	very hot

1 JJJ	c	blueberries or cranberries	frozen

Preheat oven at 350.  Prepare pan(s) with cooking spray and flour.  In

a mixing bowl, combine flour, baking powder, baking soda, salt,

cinnamon and ginger.  In another mixin g bowl, combine brown sugar,

applesauce, egg white, yogurt, molasses and hot water.  Add dry in

gredients with wet ingredients just until moistened. Stir in the

blueberries or cranberries.  The batter will be thin.  Turn the batter

into the prepared pan(s).  Bake for 35 to 45 minutes dep ending on pan

size.

QQQQQ

Notes:	Baking breads at lower temp. results in crusts that are

thicker and chewer; higher temp.  results in a thinner, crisper

crusts.


blueberry-cobbler

Date:    Wed, 21 Jul 93 16:05:55 CDT

From:    "Debbi Harris, CIC Dept., Parke-D 998-5709" <harrisd@aa.wl.com>

From the New McDougall Cookbook

Blueberry Cobbler

Servings:  4 to 6

Prep time:  20 minutes

Cooking time:  45 minutes

2/3 cup whole-wheat pastry flour

1 1/2 teaspoon baking powder

pinch salt (optional)

2/3 cup low-fat vanilla soy milk

3 tablespoon honey

2 cups blueberries

Preheat oven to 350F.

Combine the flour, baking powder, and salt.  Stir in the soy milk and honey,

and mix until smooth.  Pour the batter into a nonstick 8-inch square pan.

Sprinkle the berries on top.  Bake for 45 minutes or until lightly browned.


blueberry-cobbler-2

Date:    Tue, 20 Jul 93 21:59:04 EDT

From:    Erika Penzer <penzer@panix.com>

Subject: blueberry cobbler

This recipe comes from Jane Brody's Good Food Book, a cookbook I swear by.

I left out the 2T butter or margarine she calls for and substituted

cooking spray, and it worked fine. Only took about 5 minutes to prepare.

Blueberry Cobbler

2/3 cup flour

1/2 cup sugar (I might cut this down next time)

1 1/2 tsp baking powder

1/4 tsp salt

2/3 cup skim milk (I used Rice Dream Lite because I'm lactose intolerant)

2 cups blueberries

cooking spray

Combine dry ingredients in a bowl. Add milk and whisk until smooth.

Lightly spray a casserole dish with cooking spray. Pour in batter and

sprinkle blueberries on top. Bake in a preheated 350 degree oven for 40

minutes or until lightly browned. Serve and eat.


blueberry-pear-cobbler

Date:    Tue, 12 Jul 94 11:16:05 PDT

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                          Blueberry Pear Cobbler

Recipe By     : Light & Easy Cooking Collection

Serving Size  : 6    Preparation Time :1:00

Categories    : Desserts                         Fruit

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

  16      Oz            Pear Halves In Juice -- undrained

   3      Tbsp          Sugar

   1      Tbsp          Cornstarch

   2      C             Blueberries, Frozen -- thawed or fresh

     3/4  C             All-Purpose Flour

   1      Tbsp          Sugar

   1      Tsp           Baking Powder

     1/3  C             Nonfat Milk

   2      tsp           Sugar

Drain pears, reserving 3/4 C liquid.  Chop pears, and set aside.

Combine 3 T sugar and cornstarch in a med saucepan; stir well.  Stir in

reserved liquid, and bring to a boil over med. heat.  Cook 1 min, stirring

constantly.  Remove from heat, and gently stir in chopped pears and

blueberries.  Spoon mixture into an 8" sq. baking dish coated with cooking

spray.

Combine flour, 1 T sugar and baking powder in a med bowl; stir well.  Add

milk, stirring just until dry ingredients are moistened.  Drop mixture by

tablespoonfuls over fruit mixture.  Sprinkle with 2 tsp sugar.  Bake at

400 deg F. for 20 - 25 min or until golden.

Typed for you by Reggie Dwork reggie@netcom.com

                   - - - - - - - - - - - - - - - - - -

NOTES : Cal. 161

       Fat 0.6 g

       Carbs 39.8 g

       Protein 2.6 g

       Sodium 72 mg

       Dietary Fiber 2.9 g

       CFF 2.8%

Nutr. Assoc. : 0 0 0 0 0 0 0 4938 0


caramel-corn

Date:    Mon, 20 Feb 95 10:58:00 CST

From:    "Mary Morrison" <MMORRISN@GSLAN.OFFSYS.UOKNOR.EDU>

Caramel Corn

The coating for the popcorn is easy to make fatfree.  If you have a

method you like to pop the corn fatfree, the race is won!  For the

coating, all you need is:

    2 cups light brown sugar

    3/4 cup water

    1/2 t. vinegar

    Combine the above in a 2-qt. saucepan, bring to boil (stirring to

dissolve sugar completely).  Continue boiling and stirring until

syrup thickens and reaches the "hard-crack" stage -- consult the

candy-making section of any comprehensive cookbook for description

and candy-thermometer temperature.  My method of determining

readiness is when the syrup "makes threads" when dropped off the tip

of a spoon OR when a drop allowed to fall into a cup of cool tap

water forms a ball instantly.  It takes practice -- cook too long

and the coating will be granular; cook not long enough and it'll be

sticky.  When the syrup reaches the desired stage, take it off the

burner, IMMEDIATELY stir in 1 teaspoon vanilla and 1/4 teaspoon

baking soda (the soda interacts with the vinegar's acidity and makes

the syrup light and sort of foamy).  Pour gradually over

popped corn while stirring with a long-handled spoon to distribute the

coating (or have someone else do the stirring or pouring).  This

stuff is VERY HOT and will stick to you and inflict deep burns so be

careful!  Homemade caramel corn is much superior to anything you can

buy in a package.  Or at KarmelKorn, for that matter.  Once you know

how to do it, you can play around with other flavorings, like

Cinnamon Oil (use sparingly!) or other extracts.


carob-dessert

Date:    Wed, 20 Oct 93 16:04:00 BST

From:    Dennis Furey <df@doc.ic.ac.uk>

CAROB DESSERT

2 1/2 cups water

2-3 T      dandelion root (a.k.a. dandelion coffee)

1-2 T      agar flakes

2          cloves

1 T        corn flour

to taste   carob powder or carob syrup

1 T        kuzu

2-3 T      rice syrup or barley malt syrup

optional:

< 1 drop   orange essence or peppermint essence (not both)

1 pinch    nutmeg

Simmer the dandelion coffee, cloves, agar and water in an uncovered pot on a

low flame for about half an hour or 45 minutes, or for as long as it takes to

have a strong enough taste.  Remove the undissolved dandelion root from the

liquid with a strainer, and when it's cool enough to touch, squeeze the

remaining liquid from it into the rest. Maybe it can be reused, but I've never

tried it.

Make a thin batter out of the corn flour with a small amount of water, and stir

it gradually into the dandelion coffee liquid. I'm the type of cook that never

measures anything, so my method is to look for a barely perceptible change in

the color from black to dark brown, and maybe a change in viscosity from that

of water to that of milk (if you'll pardon the analogy).

Add an amount of carob powder or syrup in proportion to how much you like it,

probably between 1/2 and 2 T. Also add the nutmeg at this stage if you're using

it.

Dissolve the kuzu in a small amount of cold water, and add it a little at a

time, stirring constantly, and waiting for each addition to clear before adding

more. You can substitute arrowroot but it's not as good. It should get slightly

thicker, maybe like a thin gravy, but not more.

One drop or more of orange or pepperment essense will obliterate the taste, so

if you're using it you need to figure out a way to add less than a drop. I do

it by touching a chop stick to the surface of it, and just using the amount

that sticks to the tip of it. It should be added after the kuzu.

Add the rice syrup or barley malt syrup to taste, just at the end, as it will

lose its sweetness upon being cooked. Rice syrup is better, but it's more

expensive and it's a gentler sweetner, so more is needed.

Pour it into bowls or a mold or whatever (see notes) and allow it to set, which

will probably take about an hour or two.

Notes:

It's important to strike a balance between the three thickeners that are used.

Corn flour imparts a stodgy thickness, kuzu a syrupy thickness, and agar a hard

shaky kind of thickness like jello. If the result is too much of one and not

enough of another, you need to modify the amounts accordingly the next time

around. My most frequent mistake is to use too much of all three, but on

occasion I've also had it barely hang together.

This stuff can just be served in bowls, but the way I usually use it is to make

a tart out of it by putting it on top of a couscous base. The base can be made

by cooking half a cup of lightly roasted couscous in 1 cup of apple juice for

five minutes, then leaving it covered for twenty (to absorb the liquid and get

sticky) and then pressing it into a small cake tin with removable sides.

In either case, it needs some sort of garnish to jazz it up. Chestnut puree

works well, as does amazake, especially the kind made from millet. Heap a

sloppy amount on top just before serving. Another possibility is to embed an

arbitrarily small number of almond flakes in it before it's completely set.

For a really fancy dessert, I suggest putting it in alternating layers with

something of a contrasting color in a long tall glass. Now that Halloween is

coming up, I'll bet a sweetened pumpkin puree would look cool.


carrot-torte

Date:    Tue, 05 Oct 93 20:26:29 PDT

From:    rfelix@netcom.com (Robbie Felix)

Carrot Tort

1 pie crust ( this is *not a "sweet pie, brown rice crust works)

2 c carrots ( cut-up fpr quick steaming)

1 cup skim or rice milk

1 Tblsp honey

1/2 tsp ground ginger

egg replacer for 2 eggs

steam carrots. pour everything in food processor or blender ( except

crust of course! grind up pretty well, pour into shell and bake 10

minutes at 400, turn heat to 350 and bake 30 minutes more.

This is great for Thanksgiving!

*for crust, squish brown rice into pie plate, bake for about 10

minutes before filling.


cherries-jubilee

Date:    Thu, 23 Dec 93 16:30:39 CST

From:    Lu Bozinovich  <U62612%UICVM@UIC.EDU>

Cherries Jubilee

4 cans giant cherries (pitted) or the equivalent fresh

Courvoisier, Kirschwasser (cherry brandy), brandy.

Drain the cherries, add the liqueurs, place in a bowl and let it soak

for at least two hours.  Good as a topping to FF cake or FF nice cream.

It will flame, the person said, but we didn't try it.


chestnut-souffle

Date:    Tue, 16 Nov 93 14:09:44 CST

From:    Lu Bozinovich <U33754%UICVM@UICVM.UIC.EDU>

Chestnut Souffle (Serves: 1 big, or 2 small appetites)

1/2 cup of "whole" soymilk

1 tbs flour (I used unbleached white)

1/2 cup of roasted chestnuts, finely ground

seasonings, optional (ie. tbs. sherry, tbs. kirsch-wasser, tsp salt, tsp

white pepper or freshly ground black pepper, other savories or sweets)

2 or 3 egg whites, whipped

Make a roux out of the soymilk and the flour, by blending first, then

placing over heat, continually stirring, until thickened.  If it begins

to thicken too fast, remove from flame and continue stirring until lumps

disappear, then place back on flame and stir until thick or at least not

runny (it takes a max of 5 minutes, after the roux has begun to bubble).

Remove roux from heat and mix in chestnuts.  Stir until blended.  At this

point or just before stirring in chestnuts, one could add seasonings (I

made mine with just salt and pepper, but a little sherry would have been

nice; alternatively if you wanted a sweet souffle, then kirsch with sugar

might work).  WARNING: do not add any liquids directly to the beaten egg

whites, rather blend the liquids in with the roux-chestnut mixture first.

Mix some of the egg whites into the roux, stir enough whites in to

lighten the roux.  Fold roux into the remaining whipped egg whites, using

a light folding technique.  Pour into a parchment lined, with a 1 or 2

inch parchment collar, single souffle dish and bake 400F for about 15 to

18 minutes.  Oil the parchment, lightly, (I didn't), and never add eggs

to a hot roux (but it cools fast).

Comments, the souffle will fall, as do all the souffles I've made.  Since

this is made without fats, it tends to be a little dry, but then I

toasted my chestnuts before adding, I don't recommend doing this since

it will dry out the chestnuts which means the souffle will be drier.  The

chestnuts are aromatic, so a little liqueur might be used to enhance the

aroma, not so much that would drown out the aroma.


chocolate-biscotti

Date:    Thu, 01 Sep 94 08:47:17 EDT

From:    Christel=Reeve%SQA%Banyan@magnolia.banyan.com

Chocolate biscotti

1 c. flour

1/2 c. sugar (start with this, may need more according to  your own taste)

1/2 c. cocoa

2 t. flavoring (I used raspberry; orange or almond would work nicely too)

2 egg equivalents

3/4 t. baking powder

1/4 t. salt

splash of liquor to match flavoring (I used Chambord)

Combine flour, sugar, cocoa, salt and baking baking powder.

Separately, mix flavoring and eggs.  Combine.  Add splash of liquor

or water as needed to have a sticky consi stency.  If the mixture is

too stiff, it won't spread out properly.

Put this glob on a greased cookie sheet and arrange it into a log

about 15 inch es long and 1 1/2 - 2" wide.  Bake at 350 for 25

minutes.  Remove from oven, let cool a few minutes, then slice

diagonally into 1/2- 3/4" slices.  I got 18 pieces from mine.  Place

the slices on their side and put back in the oven (300 degrees) for 15

minutes.  Turn over and cook another 10-15 minutes.


chocolate-lump

Date:    Thu, 25 Aug 94 14:07:46 MDT

From:    Julie DiBiase <jules@anchor.cs.colorado.edu>

Chocolate Lump (the final version)

  2 egg whites

  2 T prune butter

  1/4 c dk. br. sugar

  1-1/2 T cocoa

  1/3 c FF buttermilk

  1/2 c WW pastry flour

  1/2 c wheat bran

  1/2 t baking soda

  Dash of salt

"Frosting"

  1 T FF Sour Cream

  3 T FF buttermilk

  1 T dk. br. sugar

  1 t extract of choice (I use hazelnut)

  Dash of agar agar

"Cream" egg, butter, sugar, cocoa.  Stir in buttermilk.  In a separate

bowl, combine dry ingredients then add to liquid and mix well.  Pour into

a 9" round pan and bake for 20-30' at 350.

While baking, blend together frosting ingredients and freeze.

Cool chocolate lump for 5 minutes on a rack, frost (really, more like

a sauce), and eat warm.  Serves 1.


cinnamon-apple-bars

Date:    Wed, 27 Oct 93 10:52:03 PDT

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

adapted from _Sweet and Natural_.  I like this book, uses no refined

sugars, just fruit and/or juice.  It does call for oils, I make the

substitutes.

Cinnamon Apple Bars

1/4 cup aple juice concentrate

1/4 cup unsweetened applesauce

1 egg equivilent non fat egg stuff

1/2 cup rolled oats

1/2 cup whole wheat flour

1 teaspoon cinnamon

1 cup chopped dried apples

1/4 cup currants or raisins

2 teaspoons carob <optional, I leave it out>

while juice is thawing, chop or scissor the dried fruit into pieces no

larger than 1/2 inch.  Preheat oven 350F and oil or spray 8" square

baking pan

in small bowl, mix together applesauce, egg, juice.

In larger bowl mix oats, flour, cinnamon and carob.  Stir in wet

mixture till well blended.  Add fruit, turn into baking dish, use back

of spoon to pat down evenly

bake 350F for 20 minutes.  Let cool before slicing.  store airtight,

refrigerate.

Now, I have made these with fresh apples and with dried apricots.  They

are good any way I have tried.  Once, I was out of oats, so I used all

flour, <1 cup>.  It is pretty adaptable.

Also, I don't use a 8" square pan, it really isn't much batter, I put it

into a loaf pan.


cinnamon-raisin-biscotti

Date: Tue, 27 Jun 1995 08:51:55 -0700

From: Pam Donner <donnerp@randb.pprd.abbott.com>

Here is my biscotti recipe:

Cinnamon-Raisin Biscotti

6 eggwhites

1 tablespoon vanilla

1 cup sugar (or less)

2 cups flour (can use a combo of whole wheat, etc)

2 teaspoons cinnamon

1/2 teaspoon baking soda

1 teaspoon baking powder

1/4 teaspoon salt (or less)

3/4 cup raisins

Beat eggwhites and extracts together well.  Combine all the dry ingred

and add to the egg and mix well.  Fold in the raisins.  The dough

should be firm, but not too stiff.  You may need to add as much as

1/4c more flour if your egg whites were large.  Divide the dough in

half and shape each into a 'log' about 2: wide and 10'12" log.  Place

each on a greased cooked sheet and bake in a preheated oven a 325 F or

25-30 min.  They should be firm to the touch, but not too brown.

Remove from the oven and turn down the temp to 250F.  Slice each log

into 20-24 pieces and place upright (if you can balance them!) on the

cookie sheets.  Return to the oven for about 30-40 min.  The thicker

the slices, the longer it takes.  Cool them completely before storing

them in an airtight container.

These are VERY crunchy, so be sure to dunk them!


cocoa-granola

Date:    Mon, 20 Sep 93 13:32:27 PDT

From:    tachyon@cats.ucsc.edu (Tane' Tachyon)

COCOA GRANOLA

Dump together in a bowl:

    5 cups rolled oats

    1/2 cup honey

    3 tbl cocoa

    1 tsp vanilla

    1/2 tsp salt (obviously optional)

Mix together with your hands (this was kind of fun ... keep grabbing

it and having it fall out between your fingers, rubbing it together

between your hands, etc.) until it's uniformly mixed.  Your hands will

look rather interesting after this, so if there's anyone around you

might want to walk towards them with your hands outstretched

menacingly before washing up.  :-)

Spread on a cookie sheet and bake at 300F for about 30 minutes, taking

it out halfway through to stir it around.


cranberry-squares

Date:    Fri, 28 Oct 94 17:09:09 PDT

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                     Low Fat Cranberry Squares - <T>

Recipe By     : Home Cooking, Nov 1994

Serving Size  : 12   Preparation Time :0:00

Categories    : Desserts                         Fatfree

                Fruit

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1      C             Cranberries -- washed & halved

   1 1/4  C             Sugar -- divided

   1      C             Flour

     1/4  C             Cornstarch

   1      Tsp           Baking Powder

     1/2  Tsp           Baking Soda

     1/2  Tsp           Salt

     2/3  C             Buttermilk

   2                    Egg Whites -- lightly beaten

   1      tsp           Orange Peel

Preheat oven to 350 deg. F.  Line 13 x 9" pan with foil; spray with

nonstick spray.  Combine cranberrries with remaining 1 c sugar, foour,

cornstarch, baking powder, pabing soda and salt.  Mix well and make well

incenter.  Add milk, egg whites and orange peool; stir until smooth.  Fold

in berries; spread in prepared foil-lined pan.  Bake 20 - 25 min.  Cool in

pan for 5 min; cut into 12 squares.

Edna Askins, Greenville, TX

These are EXCELLENT! (Reggie)

                   - - - - - - - - - - - - - - - - - -

NOTES : Formatted into MasterCook II by Reggie Dwork  reggie@netcom.com

       Cal  141.1

       Fat  0.2 g

       Carbs  33 g

       Dietary Fiber  0.4 g

       Protein  2.2 g

       Sodium  196 mg

       CFF  1.5%


custard

Date:    Mon, 11 Oct 93 17:04:46 EDT

From:    Sarah Gross <doula@panix.com>

> Fluffy Fat Free Custard

>

> .5 cup plus 2 tablespoons nonfat dry milk powder

> hot water

> .25 cup honey, molasses or maple syrup

> 1 teaspoon vanilla

> 3 egg whites

> salt

>

> Preheat oven to 325 degrees.  Combine milk powder and enough hot water

> to make 2 cups, and stir to dissolve.  Stir in sweetener and vanilla.

> In a separate bowl, bean egg whites until fluffy.  Add a pinch of salt,

> and continue to beat until stiff.  Fold milk mixture into egg mixture

> until evenly blended.

>

> Ladle into 8 to 10 cups or an oiled muffin tin (volume depends on eggs)

> Place in a pan of hot water that comes halfway up the sides of the pan,

> and bake about 30 minutes until the tops are nicely browned.  Remove from

> water bath, cool to room temperature, then chill.

>

> "The result is a delicate custard with a fluffy meringue topping"


dulce-de-leche

Date: Sat, 29 Jul 95 12:35:45 -0500

From: Ann Miner <annminer@nauticom.net>

                    *  Exported from  MasterCook II  *

                       ONE INGREDIENT SOFT CARAMEL

Recipe By     :

Serving Size  : 1    Preparation Time :0:00 Categories    : Candies

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1      can           Sweetened condensed milk -- (not evaporated)

Remove label from can.  Place UNOPENED can in the bottom of a VERY DEEP pot,

such as a deep dutch oven.

Cover with water so that the water is 3 to 4-inches above the can. Bring the

water to a boil and boil steadily for four (4) hours.

 YOU MUST MAKE SURE THAT THE CAN IS ALWAYS TOTALLY COVERED WITH WATER. NEVER

LET THE WATER LEVEL GET DOWN TO THE TOP OF THE CAN, BECAUSE THIS COULD CAUSE

THE CAN TO EXPLODE.

 Don't worry, I've been doing this for years and years. At Easter time I

boil 2 to 3 cans at once.

After the four (4) hours is up, remove the can with tongs and place on a

wire rack to cool. Be assured, the can will not explode.  Refrigerate.

When can is cold, open and you will have soft caramel; even the color is

caramel.  The only bad thing about boiling this one can is that you will be

sorry you didn't boil two or three.

 Source: ORIGIN UNKNOWN - From Judy Dunn's Database  Downloaded from *P's -

FOOD FORUM Topic  09/07/1992 Formatted for M-M  12/16/1992  by  Joe  JPMD44A

Comiskey

                   - - - - - - - - - - - - - - - - - -

Note: fatfree sweetened condensed milk should be available in the USA

by October 1995.


fatfree-icing

Date:    Wed, 08 Dec 93 10:36:06 PST

From:    vmh@IntelliCorp.COM

fat free icing

In Europe we used to make a different kind of icing for our

cakes, including carrot cakes. I never got used to the greasy

icing people slab on here. This icing has no fat whatsoever, and

you can make it thick or thin and put on as much as you like.

You need:

1 pack of confectioners sugar (powdered sugar)

1-2 lemons or lemon juice

(some water, if you don't like lemony icing)

Pour a lot of sugar into a bowl. Add a little lemon (you need very

little. Much less than you think.)

Make a thick paste. Spread onto the cake. Let dry a bit. Eat!


filo-tidbits

Date:    Mon, 27 Dec 93 09:57:37 PST

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

filo tidbits

I found this in a cookbook and, as usual, took the basic idea and made

up my own.  The premise is to take frozen filo pastry, cut the large

sheets into quarters, <be sure to read the box and keep the sheets

covered, they do dry out quickly!>

Then place a small amount of filling in the center, roll-up, and twist

the ends gently to make what looks like a party favor, you know, those

poppers?!?

This is the fruit filling I made:

two apples, peels intact, chopped

4 dried peach halves, chopped

generous sprinkling of nutmeg

A touch of water

Cook on low, covered till all is mushy, add water as needed, you want it

to be pretty dry.

Then I sprayed the baking pan lightly with Pam and also sprayed the

pastrys lightly.  They were crisp and wonderful.


frosting

Date:    Mon, 10 Oct 94 15:58:06 EST

From:    jerde@vmdb.vet.purdue.edu (Lynn Warble)

Frosting

1 ctn ff ricotta

1 ctn ff cream cheese

1 box instant vanilla pudding

1 c or to taste confectioners sugar

small amount of nf milk

beat together until firm and tasty

it tastes very good and gives a thicker consistency similar to buttercream


fruit-chewies

Date:    Fri, 13 Aug 93 10:53:09 PDT

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

Mom's Fruit Chewies

2 medium ripe bananas

2 egg whites

1 cup chopped or ground dates

1 1/2 cup rolled oats

1/2 cup raisins

In large bowl, mash bananas, leave small chunks, should be 1 cup

Mix in egg whites then chopped dates.  Mix thoroughly until dates are

thoroughly coated and separate.  Stir in oats.  When all oats are

moistened, set aside sto rest for 10 minutes.

Preheat oven to 350F and spray cookie sheets

using two teaspoons, place spoonfuls of dough onto pan, flatten with

back of spoon.

Bake 20 - 25 minutes or until edges are golden.  Let cool on pan a

couple minutes before removing with a spatula.  Cool then store in

airtight container.  Store in refrigerator or freeze.


fruit-cobbler

Date:    Mon, 30 Aug 93 10:30:18 EDT

From:    epochsys!aiko@uunet.uu.net (Aiko Pinkoski)

I wanted a crunchy cobbler topping so adapted the one from a Quaker

Oats container, and it came out great on top of peaches & blueberries

(fruit just tossed in cornstarch, because the peaches were so sweet):

FRUIT COBBLER

3/4c whole wheat flour

1/2c light brown sugar

1/3c applesauce

1c   oatmeal

1/4 tsp almond extract (a nice touch, thanks to Quaker Oats)

1 1/2 tsp Egg replacer (1 egg equivalent)

Mix dry ingredients, then add applesauce & almond extract.  Mix

well and put on top of fruit. I just used a glass pyrex pie plate.

Bake at 400 about 30 minutes, til golden brown.

The original recipes's fruit half is below, no added fat although it

seems a bit heavy on sugar (I haven't tried this yet) :

1/2c. corn syrup

1/3c. sugar

1 TBSP cornstarch

Heat with 1 1/2c. cranberries, bring to a boil, simmer 5 minutes or

until cranberries pop.  Stir in 2 medium pears, sliced.


fruit-crumble

Date:    Wed, 03 Nov 93 14:27:38 EST

From:    Jennifer_Kay@IUS5.IUS.CS.CMU.EDU

Crunchy Fruit Crumble recipe

(Extensively modified from better homes and garden's cookbook)

Fill a baking dish about an inch high with frozen fruit (I use peaches,

rhubarb, strawbs, and blackberries). Defrost and leave the liquid in there)

Mix together:

1 cup regular oatmeal

1 cup brown sugar

1/2 cup flour

1 teasp cinamon

Then drizzle into the oatmeal mixture:

approx 1/4 cup defrosted apple juice concentrate.

kind of stirring until the mixture forms small clumps (may be a little more

or less concentrate).

Put resulting mixture on top of fruit and bake about 1/2 an hour at 350 f.


fruit-dessert

Date:    Tue, 10 Aug 93 10:50:00 PDT

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

FRESH FRUIT DESSERT

Almost too simple to call a recipe!

I'd just use whatever fruit you have on hand, here's what I did.

2 ripe peaches chopped into bite sized pieces

1/2 cup rasperries

1 cup strawberries

1 Asian pear cut into bite sized pieces

1 orange, divided into sections

Toss all this in a bowl.  Pour over it:

1 shot brandy

2 tablespoons (or to taste) honey

1/2 teaspoon nutmeg

Mix it up.  Serve it.  The raspberries tend to disintegrate in the mix, so

if you're making it ahead, you might want to reserve the raspberries till

the last minute.

Gran Marnier might make a nice substitute for the brandy and honey.  Any

fruits should do, too.


fudge

Date:    Mon, 26 Dec 94 04:52:19 CST

From:    Jeanne Chappell <jchappel@tyrell.net>

From _No Fat Fudge_

  Norman's Favorite Chocolate Fudge

-------------------------------------------------------------------

2 1/3 C granulated sugar

1 - 4.6 oz pkg JELLO Brand Vanilla cook & serve pudding mix

3 T all natural butter flavored sprinkles

2 T Dutch Processed European style cocoa

4 T instant non-fat dry milk powder

1 C + 2 T water

1 T pecan pieces  (would be optional)

If using an electric stove, preheat the largest burner to highest setting

Line a 6" x 8" x 2" pan or dish with aluminum foil.  No need to veggie spray

the foil since the fudge will not stick.

Combine all ingredients (except the pecan pieces) in a 10" dutch oven (he

uses cast iron).  Place on preheated burner and bring to a full rolling boil

while stirring continuously - Cook 4.5 minutes, stirring continuously with a

stainless steel whisk.

Remove from heat and continue stirring until mixture stops boiling.

Set a sheet pan (approx. 10" x 15") on top of a cold wet towel (cold tap

water is fine).  Pour mixture onto the sheet pan.  Using a spatula, move

mixture around so as to combine and blend those fudge crystals beginning to

form on the bottom of the pan.

After 2-3 minutes move sheet pan to a fresh cold towel and continue blending

After a few minutes move sheet to another cold towel and as mixture starts to

thicken begin moving and accumulating the mixture to the corner of the pan.

As mixture becomes very thick, pour out into the foil lined pan.  Spread

fudge evenly and sprinkle the pecan pieces on top.


gingerbread

Date:    10 Feb 94 10:48:29 EST

From:    Karen.M.Page@Dartmouth.EDU (Karen M. Page)

FF Gingerbread

Recipe adapted from the Enchanted Broccoli Forest by Mollie Katzen and an

earlier post

1/2 cup honey

1/2 cup molasses

5 Tbs cooked, mashed sweet potato or winter squash

1 egg white

1/2 cup nonfat yogurt, plain or vanilla

1 cup whole wheat flour

1 cup unbleached white flour

1 1/2 tsp. baking soda

1/4 tsp. salt

2 tsp. ginger (more to taste)

1 tsp. cinnamon

1 tsp. dry mustard

1/2 tsp. allspice

1/4 tsp. nutmeg

Beat honey and molasses 5 minutes.  Add yogurt, egg white and sweet potato

and beat until well mixed.

Combine dry ingredients and mix well.

Add wet to dry and mix thoroughly but minimally.

Pour into a square pan or round cake pan sprayed lightly with Pam.

Bake in a 350 F oven,  30 minutes or until knife/toothpick inserted in center

comes out clean.  Start watching it early - when it starts to brown it's

probably becoming overcooked.

We like to break it up in pieces in a bowl, warm it a bit in the microwave,

pour on some maple syrup and milk and eat it like cereal.


grape-parfait

Date:    Mon, 27 Jun 94 11:44:43 PDT

From:    mingram@madam.west.sun.com (Judy Mingram - SunSelect)

Summer Grape Parfait

serves 2

1 cup seedless grapes

1 8 ounce container lemon fatfree yogurt

Fold together, put in parfait glasses and refrigerate until needed (or

refrigerate ingredients, combine and serve while still cold.)  If you

want to be even more elegant, feel free to layer the ingredients.  The

combination of lemon yogurt and grapes is amazingly refreshing and

rich.


grapenuts-bars

Date:    Wed, 21 Jul 93 16:05:55 CDT

From:    "Debbi Harris, CIC Dept., Parke-D 998-5709" <harrisd@aa.wl.com>

From the New McDougall Cookbook

Grape-Nuts Bars

Makes 12 bars

Prep time:  5 minutes

Cooking time:  35 minutes

3 cups Grape-Nuts

1 cup low-fat soy milk

1 cup unsweetened applesauce

1 cup raisins

2 teaspoons vanilla extract

Preheat oven to 350 F

Mix all the ingredients together.  Pour into a nonstick 9-inch square baking

dish.  Bake for 35 minutes or until firm.  Cool and cut into 12 squares.


grapenuts-bars-2

Date:    Sat, 01 Apr 95 17:35:47

From:    "Natalie Frankel" <Natalie.Frankel@mixcom.com>

Now, here's the recipe for my favorite "must have" when I travel.  It serves

as a breakfast item, dessert or snack.  Make ahead and freeze, if possible,

wrap in individual servings and put in your cooler.  They'll stay for the

entire drive to Florida.  This recipe is from the Healthy Heart Handbook

(Neal Pinckney).  Enjoy.

GRAPE NUT BARS

3 C Grape Nuts cereal

1 C non-fat Soy Moo or any low fat soy milk or rice milk

1 C unsweetened applesauce

1 C raisins

2 tsp. vanilla extract

(I also use 1 tsp. almond and 1 tsp. coconut extract)

Preheat oven to 350 degrees.  Mix all ingredients together.  Pour into a

non-stick 9" square baking dish.  Bake for 35 mins. or until firm.  Cool and

cut into 12 squares.

To add some interesting or favorite taste variations, add one or more tsp.

of any of the following extracts: coconut, banana, almond, mint, or cocoa

powder.  Various spices can also be added: nutmeg, allspice, cinnamon,

ginger, clove, lemon and orange peel.

These bars keep well in the freezer and are excellent for traveling.

Per square: Calories 164; Fat 0.41 g. (2% CFF using nonfat milk);

Carbohydrate 37.7 g; Protein 4.7 g.


grilled-peaches

Date:    Tue, 01 Mar 94 10:13:34 PST

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                   Grilled Peaches With Raspberry Puree

Recipe By     :

Serving Size  : 4    Preparation Time :0:20

Categories    : Blender                          Desserts

                Food Processor                   Fruit

                Fatfree

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

  10      Oz            Raspberries In Syrup -- frozen,

                         -- slightly thawed

   2      Tsp           Lemon Juice

   2      Med           Peaches -- peel, halved, pitted

   1 1/2  Tsp           Brown Sugar

     1/4  Tsp           Ground Cinnamon

   2      Tsp           Rum Extract

Combine raspberries and lemon juice in blender or food processor; process

till smooth.  Strain raspberry puree; discard seeds.  Cover and chill.

Cut 1 (18 x 18") sheet of heavy-duty aluminum foil.  Place peach halves,

cut side up, on foil.  Combine brown sugar and cinnamon; spoon enenly into

center of each peach half.

Sprinkle with rum extract.  Fold foil over peaches, and loosely seal.

Place grill rack over med. coals; place peach bundle on rack, and cook 15

min or until peaches are thoroughly heated.

TO SERVE: spoon 2 TBSP raspberry puree over each grilled peach half.

                   - - - - - - - - - - - - - - - - - -

NOTES : Cal  86.7

       Fat  0.1 g

       Carbs  21.7 g

       Protein  0.9 g

       Sodium  3 mg

       Dietary Fiber  3.1 g

       CFF  1.2%


honey-peaches

Date:    Mon, 18 Jul 94 13:03:16 CDT

From:    Paul Adams <paul@ERC.MsState.Edu>

Recipe: Peaches in Honey Vanilla Syrup

1/4 cup Water

1/4 cup Honey

 1  2"  Vanilla Bean

 4  large Peaches ( or nectarines), pitted, pealed,and thickly sliced

 1  Tbs lemon juice

 1  pint Vanilla nonfat yogurt

Bring water, honey, and vanilla bean to boil; reduce heat and simmer

5 minutes.

Add peaches; raise heat to bring mixture back to a fast simmer.  Simmer

until peahes are just softened, 10-15 minutes, depending on ripeness.

Remove from heat; stir in lemon juice.  Refrigerate at least 2 hours.

Serve over frozen yogurt.

Serves 4. 137 Calories per serving; 1% Calories from fat; 0g total fat;

0g saturated fat; 0mg cholesterol; 2g protien; 33g carbohydrates; 30mg

sodium; 1.4g fiber

From page 84, _Walking_ magazine.


leche-quemada

Date: Wed, 13 Sep 1995 19:26:06 +0600

From: jguevara@servidor.dgsca.unam.mx (Jenka Guevara)

Leche is milk and quemada is burnt in Spanish

LECHE QUEMADA

1 liter milk (I use  FF powdered milk, doubling the amount

              of powder per quantity of water)

2 cups sugar

1 t vanilla

Put everything to boil, and when boiling simmer.  Mix often.  Leave like

this many hours, the color will change, first yellow, than light brown and

at the caramel color (the one that interests us).  Remove from stove, add

vanilla, mix so as not to get a skin.  Takes a little more than 2 hours.


mango-flummery

Date:    Mon, 14 Mar 94 16:14:41 PST

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                             Mango  Flummery

Recipe By     : Sunset Fresh Produce  A - Z  Pg. 35

Serving Size  : 4    Preparation Time :0:00

Categories    : Desserts

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   2      Lg            Mangos -- peel, slice

   2      Tbsp          Lemon Juice

   1      C             Orange Juice

     2/3  C             Sugar -- or substitute

     1/3  C             Tapioca -- quick cooking kind

     1/2  Tsp           Orange Peel -- grated

                        Banana Slices -- optional

In a blender or food processor, whirl mangoes until pureed; you should

have 3 C.

Transfer puree to a 3 qt pan.  Stir in lemon juice, orange juice, sugar,

and tapioca.  Let stand for 5 min.; then bring to a full boil over

med-high heat, stirring constantly.   Remove from heat; stir in orange

peel.  Let cool for 15 min.; cover and refrigerate until softly set (about

2 hrs).

To serve, spoon flummery into 4 - 6 servings.

                   - - - - - - - - - - - - - - - - - -

NOTES : Cal  269.3

       Fat  0.4 g

       Carbs  69.3 g

       Protein  1 g

       Sodium  3 mg

       Dietary Fiber  2.2 g

       CFF  1.3%


mango-fruit-parfait

Date:    Thu, 06 Jan 94 11:30:52 EST

From:    k_desroches@unhe.unh.edu

From the Oprah Winfrey show.

                             Mango Fruit Parfait

2 c. cubed mango (2 mangoes)

24 strawberries, hulled

.25 c freshly squeezed orange juice

1 c. peeled and sliced kiwi (4 kiwis)

12 raspberries

Combine all mangoes and orange juice in a blender and puree until smooth.

Slice 20 of the strawberries, leave 4 whole.  Line the bottom of 4 balloon wine

glasses with the sliced strawberries.  Pour a think layer of mango puree over

each to cover.  Reserving 4 kiwi slices, layer the rest on top of the puree.

Divide the remainder of the mango puree among the glasses.  Top each with a

slice of kiwi surrounded by raspberries.  Make a slit in each of the whole

strawberries and position 1 on the rim of each glass.

Cover the parfaits with plastic wrap and refrigerate for 15 minutes.

Serves 4

fat=0.8

Cal=139


mango-malai

Date:    Tue, 09 Nov 93 09:36:45 CST

From:    mindy.s.mymudes@uwrf.edu

adapted from Indian Lowfat Cooking

                              The key to a healthy and exotic

                                    Diet

                              Roshi Razzaq

                              Chartwell Books, Inc.

                              1993 Quintet Publishing

                              A division of Book Sales, Inc

                              110 Enterprise Ave.

                              Secaucus, NJ 07094

MANGO MALAI

1/2 lb. fresh mango, flesh only (I use the jarred stuff, guys)

1 cup non-fat plain yogurt

2-3 tbsp sugar (or as desired, or artificial)

2 tsp lemon juice

pinch nutmeg

pinch salt

2 oz. black grapes

Put mango, yogurt, sugar, lemon juice, nutmeg and salt into blender and

process until smooth. Spoon into 4 serving dishes, halve grapes, discard

seeds, and decorate dessert with them.


maple-rice-cream

Date:    Sun, 21 Nov 93 18:48:31 PST

From:    therese@garnet.berkeley.edu

This recipe comes from the December 1993 issue of the Vegetarian Times - its

great!

Maple Rum Rice Creme with Chocolate Sauce

Maple Rice Creme:

1 cup white medium or short-grain rice

2 1/2 cups water

2 cups lowfat soy milk

1/2 cup maple syrup

1 tsp vanilla

2 Tbls gold or dark rum (optional)

Combine rice, water, soy milk, and maple syrup in a large saucepan, then

cook, covered for 1 1/4 hours, until rice is mushy and most of the liquid

has been absorbed.  Transfer mixture to a food processor or blender, add

vanilla and optional rum, and blend until absolutely smooth.  Transfer to

a bowl and chill thoroughly

Chocolate Sauce:

1/2 cup cocoa

1 cup water

1/2 cup honey or other sweetener

1 tsp vanilla

Combine all ingredients in a saucepan and bring to a boil.  Reduce heat and

simmer for 15-20 minutes until the sauce has thickened and reduced to 1 cup.

Cool completely.  Serve with the above rice creme.

Serving suggestion - layer the rice creme and chocolate sauce in parfait

glasses for an elegant dessert!

makes 6 servings:  336 calories, 6 gm protein, 3 gm fat, 69 gm carbohydrates,

18 mg sodium, 5 gm fiber


minted-melon-berries

Date:    Tue, 12 Jul 94 11:16:05 PDT

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                     Minted Cantaloup And Blueberries

Recipe By     : Home Cooking,  8/94

Serving Size  : 4    Preparation Time :0:00

Categories    : Desserts                         Fruit

                Fatfree

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

     1/2  C             Sugar

   1      C             Water

   2      Tbsp          Mint -- crushed

   1      C             Blueberries

   2      C             Cantaloupe Balls -- about 1 1/2  melons

          Sprig         Mint -- for garnish

Combine sugar, water and crushed mint in saucepan.  Boil for 3 min.

Strain and chill.  Add blueberries and cantaloupe balls to syrup.   Serve

either as a salad or with whipped topping for dessert.

Serves 3 - 4

Typed for you by Reggie Dwork  reggie@netcom.com

                   - - - - - - - - - - - - - - - - - -

NOTES : Cal  148.2

       Fat  0.4 g

       Carb  37.2 g

       Protein  1.3 g

       Sodium  13 mg

       Dietary Fiber  1.6 g

       CFF  2.5%


oat-creme

Date: Tue, 19 Sep 1995 00:06:37 -0400

From: HollyTline@aol.com

I made something called "oat creme" this week too. It is tasty, but I can't

figure out quite what to do with it! I got the recipe from "Vegetarian

Gourmet," but I altered it slightly to use less fat (I still used some,

though). Here it is:

Oat Creme:

3 cups oats

3 cups applejuice (I used: 1 c. apple, 1 c. grape, 1 c. water)

1 tablespoon tahini

2 tsp. vanilla

2 tbsp. brandy (optional; I didn't use it)

2 tablespoon honey or maple syrup (optional; I used maple syrup)

1 teaspoon cinnamon

1 cup lite soy or skim milk (I used fatfree rice milk)

All you do is bring the oats, juice and tahini to a boil, then lower heat and

simmer for at least 20 minutes. Throw in remaning ingredients and process in

food processor.

It is good plain or as a spread (I put it on banana-nut rice cakes!). In the

magazine, they call it a sauce, but it is really pretty lumpy--not the

texture to be ladled over anything.


oatmeal-fudge-squares

Date: Mon, 14 Aug 1995 21:43:07 -0700 (PDT)

From: Jennifer_E Bertrand <bertranj@ava.bcc.orst.edu>

This is from _Secrets of Fat-Free Baking_ by Sandra Woodruff.  I've made

these several times.  They are quick, easy and taste pretty good!

Oatmeal Fudge Squares

1/2 cup plus 2 T. quick-cooking oats

1/4 cup unsweetened applesauce or mashed banana

1/2 cup sugar

1/3 cup cocoa powder

2 T. unbleached flour

1/4 teaspoon salt (optional)

1/4 cup honey

2 egg whites

1 teaspoon vanilla extract

Combine the oats and applesauce or banana, let sit for 5 minutes.  Add

the remaining ingredients and mix well.

Spray an 8-inch square pan with nonstick cooking spray.  Spread the

batter evenly in the pan and bake at 325 F for about 22 minutes, until

the edges are firm and the center is almost set.

Cool to room temperature, cut into squares and serve.

Yield:  16 servings

Per serving:  64 calories, 0.5 g fat, 1.4 g protein, 20 mg sodium, 1 g fiber


orange-cherry-biscotti

Date:    Mon, 27 Sep 93 09:47:05 PDT

From:    Susan.Hathaway@corp.sun.com (Susan Hathaway - Corp. Writing Manager)

Orange-Cherry Biscotti

Preheat oven to 350.  Mix (in processor is easiest):

2 C flour

1 C sugar

1 teas baking powder

then add:

1 teas vanilla

3 eggs worth of egg substitute or 3/4 C egg whites

2 T. orange juice

grated rind of 1 orange (don't include white "pith")

Remove from processor.  Stir in:

1 3/4 C dried cherries* (or currants or raisins or dried cranberries*

or a combination)

Mixture will be thick and sticky. Form into two long logs on Pam-sprayed

cookie sheet. Bake for 20 minutes.   Let cool 10 minutes or so.

Slice into cookies (as thick or as thin as you like) using

SHARP knife.  Lay out on cookie sheet (same one ok) and bake 15

minutes per side.  Let cool on rack.  Will harden even more as

cool.


papaya-couscous-dessert

Date:    Sat, 24 Jul 93 07:31:32 CDT

From:    <U33754@UICVM.UIC.EDU>

This is actually a variant of blueberry couscous cake posted by

Dave Garland in Vol.1, Issue 33

PAPAYA COUSCOUS DESSERT

2 cups berry juice (I used After the Fall's Very Cherry)

1 cup dry couscous

1 papaya, cut up in attractive chunks (1"X 1/4 ")

Simmer the juice, adding couscous gradually, and continue simmering

until couscous is edible (about 3-5 minutes, my guess).  Spoon up

hot or cold in dessert bowls and top with papaya.  Serves 3-4. YUM!


peach-galliano

Date:    Wed, 21 Jul 93 10:17:25 EDT

From:    Ginny <VMMILL00@UKCC.uky.edu>

Here's a simple, fatfree peach recipe from today's Lexington Herald-Leader:

PEACH GALLIANO

3 cups peeled and sliced peaches

1/2 cup blueberries

1 tablespoon Galliano or peach nectar

Place peach slices in a bowl.  Top with blueberries and sprinkle

with Galliano.  Toss before serving.  Makes 6 servings.  Each serving

is 54 calories, 1 milligram sodium, 0 cholesterol, 0 grams fat, 13

grams carbohydrate, trace protein, 1 gram fiber.


peach-tart

Date:    Mon, 13 Feb 95 00:54:30 CST

From:    Heibult Angela <J9AY@SDSUMUS.SDSTATE.EDU>

I just found this recipe in Prevention's 'Quick and Healthy Low-Fat

Cooking' book.  I have eaten it as both a dessert and a breakfast.

                   Peach Tart

1 can (29 oz) sliced peaches, drained

3/4 C rolled oats

1 C skim milk

1/2 C fat-free egg substitute

2 T honey

1 t vanilla

1/4 t cinnamon

Coat a deep 9' pie plate with a no-stick spray.  Arrange the peaches

in the dish.

In a blender, finely chop the oats.  Add the milk, eggs, honey, vanilla

and cinnamon.  Process until well blended, stopping occasionally  to

scrape down the sides of the container.  Pour over the peaches.

Bake at 350 degrees for 35 to 40 minutes or until puffed and golden.

Serves 6.  Per serving: 132 cal, .7 g fat, 53 mg sodium


pear-apricot-slices

Date:    Wed, 23 Feb 94 17:12:12 PST

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

This is from _The Complete Vegetarian Cookbook_ by Chris Hardisty.

Pear and Apricot Slices

2 fresh pears

1 cup dried apricots, soakes

1 tablespoon sugar free pear and apple spread

 (I couldn't find this flavor, used apricDot)

EnerG for 1 egg replacement

1 cup wholewheat flour

1 teaspoon baking powder

1 tablespoon applesauce

Peel (I didn't) and chop pears into small pieces

chop apricots

mix together the fruit and fruit spread and applesauce

add egg replacer, mix well

mix together flour and baking powder, fold into fruit mixture

spread into Aa nonstick (and/or Pam sprayed or paperlined) 6X8 tin.

Bake at 375F for about 25 minutes or until risen and golden.

Leave to cool, cut into 8 slices


pepper-watermelon

Date:    Wed, 29 Jun 94 14:39:28 EDT

From:    vwomble@mailer.fsu.edu (Velera Womble)

Watermelon with pepper sauce

4 cups of cubed, seeded watermellon

mix

1 cup fresh lime juice

1/2 tsp salf

1/4 tsp hot pepper sauce (can be adjusted to taste)

put watermellon cubes on serving tray and juice mixture in a bowl in the

middle of the watermellon cubes.  Dip watermellon cubes in juice.

I must warn you that my husband and son did NOT like this.  I thought it was

great.


phyllo-nests

Date:    Thu, 02 Jun 94 08:51:07 EDT

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

Phyllo Nests

     A nice, easy, use for oil-less phyllo

is as fancy nests in which to serve poached

fruit.  I cut (or tear) a sheet in 2 or

3 strips, drape them in an oven-proof bowl,

and bake (at about 400 F, check the box)

until they are lightly toasted with a few

darker places.  Poach some fruit (whole

pears and apples are nice) in juice &&

serve in the phyllo nest w/ a bit of the

poaching syrup dribbled over the top

(maybe add a few whole berries to decorate).

Assemble them at serving time so the phyllo

will not get soggy.


phyllo-pastries

Date:    Mon, 20 Feb 95 10:05:04 EST

From:    AMHEIT01@ULKYVX.LOUISVILLE.EDU

A while back someone suggested putting a slice of pineapple in a folded sheet

of phyllo dough.  I took their recipe and modified it a little and it worked

very well:

Phyllo Pies

Fruit, drained - I used pineapple, cherries, and strawberries

phyllo dough

pam or other spray oil (regular oil in a pump spray bottle would be cheaper and

equally effective)

flour and sugar, 50-50 mixture, about 1/2 c per cup to cup and a half of fruit.

Any fruit would work fine, I think.  Take the fruit and thaw if frozen and

drain.  Mix the flour/sugar mixture into the fruit.  The flour thickens the

remaining juices of the fruit so it hopefully won't make the pastry soggy, and

sugar for sweetness  (this amount of sugar is to MY taste, vary to adjust for

desired flavor).

Take a few sheets of the phyllo dough and roll the rest back up.  The phyllo

dries out very quickly.  Fold each sheet of dough into fourths (fold in half

and then in half in the other direction), put a spoonful of fruit in the middle

of the dough, and fold the dough over the fruit into a neat little package.

Put the package onto a cookie sheet sprayed with Pam.  When the cookie sheet is

full, spray the tops of all the packages with Pam to keep it from burning.

Bake in a 325 F oven for about 20 min - until a light golden brown color on

top.

I really liked these.  Some split and ran anyway, but they still tasted great,

even for breakfast the next day.  It also works pretty well when I had to use 2

sheets for each package.  When I got to the end of the box, the dough was

getting too dried out and wouldn't separate into single sheets, so I used

doubled sheets.


poached-pears

Date:    Wed, 09 Nov 94 21:40:31 EST

From:    Bobbi Pasternak <bobbi@clark.net>

Here's an article from the Nov/Dec '94 issue of Vegetarian Journal.

A HOLIDAY CELEBRATION

By Nanette Blanchard

     The following recipes are adapted from my upcoming cookbook,

_'Tis the Season: A Vegetarian Christmas Cookbook_, to be

published in August of 1995 by Fireside/Simon & Schuster.

POACHED PEARS

(Makes 8 pear halves)

     I love the texture and buttery flavor of poached pears. This

microwave poaching method is so simple that sometimes I buy a

big bag of pears and poach them all at once. They can then be

refrigerated and covered and eaten as snacks throughout the

next week.  Bosc and Bartlett pears are the best varieties for

poaching.

     This is a nice holiday recipe because the cranberry juice turns

the pears a pale pink color. These pears are pretty garnished

with some fresh mint sprigs. This recipe is best made at least 30

minutes in advance to give the pears time to cool.

4 pears, preferably Bosc

2 teaspoons fresh lemon juice

1 cup cranapple juice

     Halve, peel, and core the pears. Sprinkle freshly cut pears with

lemon juice to prevent browning. Place in microwave-safe dish

and cover with cranapple juice. Cover and cook on high 6 - 8

minutes or until pears are fork tender. (Check the pears after 6

minutes; the fresher the pears, the longer they'll take to cook.)

Spoon juice over pears, cover, and let stand 30 minutes or

refrigerate overnight.

Total Calories Per Half Pear: 62; Fat: <1 gram


port-fruit

Date:    Mon, 04 Apr 94 11:49:46 PDT

From:    amazon@kisio.esd.sgi.com (Stormwind)

a port/fruit concoction

1/2 cup port

1/2 container strawberries (fresh)

1/2 container raspberries (fresh)

Rinse and remove leaves (if any) from fruit;

slice strawberries in half.  Put fruit in bowl

and cover with port.  Let sit no less than 2 hours,

then consume.


potato-plum-dumplings

Date:    Wed, 04 Aug 93 06:21:44 EDT

From:    Tom Molnar <molnar@utcc.utoronto.ca>

I'm going to try the Hungarian equivalent of that Gnocci recipe -- just

potatoes and flour, no eggs.  We (Hungarians) eat potato dough a fair

bit.  My favorite is tough to translate -- it's a big fat dumpling stuffed

with a plum, a sugar cube (but now I tend to drop the sweetener), and

cinnamon.

POTATO PLUM DUMPLINGS

My parents make this, and I'll try to describe the process as best I

can.  My apologies for the lack of exact measures and techniques.

I hope you get an idea of what the process is from the description.

All you do is boil up potatoes, peel them, and mash them.  Mix with

enough flour to make a dough (add the flour slowly, a bit at a time).

Then roll the dough out in a big sheet on a tabletop covered with flour

so it won't stick.  Then cut into squares, about 4 inches by 4 inches --

basically big enough to wrap completely around a nice ripe plum.  Make

the squares according to the size of the plum you want to use -- smaller

if you use 1/2 plum (pitted of course) or larger if you use a whole plum.

Fill the plum with sweetener (like sugar or sucuanat, or whatever you like

to use) and a big dolop of cinnamon.  Roll up the dough square to make

a ball, and seal it as best you can.

Put on a big pot of water to boil, you'll need it after the next step.

Now, after you have made as many balls as you want, set them aside and

toast some breadcrumbs in a frying pan.  Traditionally this is done using

a huge gob of butter, but I think you'll do fine without a single drop if

you use a non-stick frying pan.   Toast a lot of breadcrumbs because you

will roll the cooked dough balls in them and coat the doughballs completely.

After you've finished toasting enough breadcrumbs, Then you pop the

ball in boiling water and cook it until the plum gets a bit soft.

Don't overcook because the ball will fall apart.  Usually a few minutes

is enough.  Carefully remove the balls from the boiling water and gently

roll the balls in the toasted breadcrumbs.  Set aside.

My biggest problem with these is I can't seem to let them cool.  I usually

ask my parents to limit the quantities they leave around in the kitchen

because my brain shuts off the minute I am in the presence of these things.

When it turns back on, they're usually all gone.

Those people who don't like sweet taste too much can go easy on the sugar

in the filling, those who like sweet taste can top them with maple syrup

or whatever they like.

It's really pretty good.

We also make patties out of the dough and cook them (I guess you

can bake, fry, boil these things, whatever you prefer).   Great source of

complex carbs.


pumpkin-custard

Date:    Thu, 03 Feb 94 17:45:40 EST

From:    Laurie Kramer <kramerl@gdb.org>

recipe from yesterday's (Feb 2) New York Times.

Pumpkin Custard

---------------

2 cups skim milk

1/2 cup nonfat dry milk powder

1 29-ounce can pumpkin puree

1 cup firmly packed brown sugar

2 Tbs minced crystallized ginger	(Where do you get this?)

2 tsp ground cinnamon

1/4 tsp ground cloves

2 whole "eggs" (my quotes; use Eggbeaters, of course...)

2 egg whites

1 tsp vanilla

1.  Preheat oven to 375

2.  In a large bowl, mix skim milk with nonfat dry milk

3.  Add pumpkin, brown sugar, ginger, cinnamon, cloves, eggs, egg whites,

    vanilla, and mix well.

4.  Spoon into a 6-cup baking dish, and bake for about 1 hour and 20 minutes

    until center of custard is cooked.  (Place a toothpick into the center

    of the custard, and if it comes out clean, it is done.)  Cool, and serve

    warm or chilled.

Yield: 10 servings


pumpkin-souffle

Date:    Tue, 23 Nov 93 10:09:20 CST

From:    ekatman@midway.uchicago.edu (Eileen 'Lee' Katman)

pumpkin souffle (sort of)

I made this the other day, and it was good. I think you could do it all

pumpkin, or maybe all sweet potato. I'd like it with more spices, and I bet

it would be good with 2 big baked sweet potatoes instead of canned yams.

1 can pumpkin puree (not pie mix)

1 Big can cut yams in syrup (drained)

1 can lite evaporated skim milk (is there evap soy milk?)

1 tsp cinnamon

1/4 tsp ground cloves

1/2 tsp nutmeg

1/2 tsp allspice

1/2 tsp ground ginger

brown sugar or corn syrup to taste (optional)

mix with a hand mixer until smooth. Put into uncovered casserole or souffle

dish with deep sides. Bake at 350 degrees until beginning to brown on top

and hot all the way through. This is a great dessert, if you like things

sweet it could be a side dish.


pumpkin-spice-ring

Date:    Thu, 27 Oct 94 15:54:38 EDT

From:    FunkedUp@aol.com

Credit: Good Housekeeping - October 1994

FAT-FREE PUMPKIN-SPICE RING

1 1/4 cups cake flour (not self-rising)

1 tsp. ground cinnamon

3/4 tsp. salt

1/2 tsp ground ginger

1/4 tsp. ground nutmeg

confectioners' sugar

12 to 14 large egg whites (1 2/3 cups)

1 1/2 tsp. cream of tartar

1 1/2 tsp. vanilla extract

1/2 16-oz. can (1 cup) solid-pack pumpkin (not pumpkin-pie mix)

About 3 hours before serving or early in the day:

1. Preheat oven to 375 degrees F.  In medium bowl, with fork, mix flour,

cinnamon, salt, ginger, nutmeg, and 1 cup confectioners' sugar; set aside.

2. In large bowl, with mixer at high speed, beat egg whites and cream of

tartar until soft peaks form; beat in vanilla.  Beating at high speed,

sprinkle in 1 cup confectioners' sugar, 2 tbs. at a time, beating until sugar

dissolves and whites stand in stiff peaks.  Remove 1 cup beaten egg-white

mixture to medium bowl; fold in pumpkin.

3. With rubber spatula or wire whisk, fold flour mixture into beaten egg

whites in large bowl just until flour disappears.  Then, gently fold in

pumpkin mixture.  Do not overmix.

4. Pour batter into ungreased 10-inch tube pan.  Bake 35 minutes or until

cake springs back when lightly touched.  Invert cake in pan on funnel or

bottle; cool completely in pan.

5. Loosen cake from pan; place on cake plate.  Sprinkle with confectioners'

sugar.  Makes 16 servings.

Each serving:  About 100 calories, 0g fat, 0g cholesterol, 150mg. sodium.


raspberry-rhubarb-crumble

Date:    Fri, 24 Sep 93 14:36:16 EDT

From:    Crispin Cowan <crispin@csd.uwo.ca>

Raspberry-Rhubarb Crumble

Preheat oven to 375F.

The filling:

4 cups fruit (I used 2 cups of raspberries and 2 cups of rhubarb--both

grow copiously in my back yard)

1/2 cup white suger

1/2 cup flour

Mix all the ingredients in a bowl and stir to coat the fruit with the

suger and flour.  Set aside for 20 minutes.

The Topping:

1.5 cups rolled oats

1.5 cups brown suger

3 or 4 tablespoons of frozen apple juice concentrate

Mix the dry ingredients.  Dribble enough of the apple juice

concentrate over the mix to moisten it, mix it up.

Put the fruit into a 9x12 pan, and spread the topping over top.  Bake

for 20 minutes.


rhubarb-cobbler

Date: Wed, 14 Jun 95 07:25:38 US/Eastern

From: Maggie.Herrick@bbs.mhv.net (Maggie Herrick)

Rhubarb Cobbler

made with bananas as the main sweetener.  It was delicious.  Basicly it was

2 1/2 cups diced rhubarb (blanched with boiling water, drain)

2 tablespoons sugar

2 fairly ripe bananas sliced 1/4" round

1/4 teaspoon cinnamon

dash of nutmeg

Combine all and use as cobbler, pie, or crisp.


rice-mangoes

Date:    Thu, 02 Mar 95 18:28:41 PST

From:    Barbara Zimmerman <barbara@crl.com>

I was not going to do this but with all the messages about sweet things,

I just had to post this wonderful recipe that I got at a fatfree Oriental

Delights cooking class given by Robert who was one half of Jump Start

here in Santa Rosa, Ca.

SWEET RICE AND MANGOS

1 cup 'sweet' rice

1 ripe mango

1/2 cup mashed low fat tofu

2/3 cup water

1/4 tsp. salt

2 Tbls. honey

1 tsp. vanilla

1 tsp. lemon juice

1/4 tsp. cinnamon

1/8 tsp. guar gum to thicken

Rinse the rice and let soak in cold water for 5 to 10 hours.

Peel and slice the mango

Mix the last 7 ingredients and blend to a smooth cream.

Drain the rice well and lay in a thin layer on a steamer insert

(cheesecloth on top of the insert may be needed if the holes are too

large) and cook over steam for about 40 minutes or until soft.

Spoon hot rice into small bowls, top with the chilled mango slices and

spoon over the lightly warmed tofu cream.


rum-frosting

Date:    Thu, 11 Aug 94 16:47:04 EDT

From:    RSCW081@ALBNYVMS.BITNET

Fluffy Rum Frosting

1 c. + 2 Tb. dark corn syrup

3 egg whites

dash salt

1 Tb. dark rum

In saucepan,cook syrup to 240 degrees on candy thermometer or until a little

bit of the mixture, dropped in cold water, forms a soft ball. Meanwhile beat

egg yolks until frothy, add salt, and beat until stiff but not dry. Now

gradually add syrup while beating. When all the syrup has been added, add

the rum. Continue beating until mixture hands in peaks when the beater is

raised. Frosts sides & top of a 9" two layer cake.


spicy-pumpkin-bars

Date:    Wed, 27 Oct 93 10:41:44 PDT

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

adapted from _Sweet & Natural_ by Janet Warrington

Pumpkin Bars

2 cups whole wheat flour

1 tablespoon baking powder

1 teaspoon baking soda

1/2 teaspoon salt

1 tablespoon ground cinnamon

1/2 teaspoon ground cloves

1/2 teaspoon ground nutmeg

1/4 teaspoon ground ginger

1/4 cup nonfat milk <or soy or rice milk>

1/3 cup pitted dates  < I used raisins, forgot to buy dates>

1 cup cooked, mashed pumpkin, canned or fresh

1 cup unsweetened applesauce

non fat egg stuff, 1 egg equivilent

1 cup raisins, < I used only 1/2 cup to lessen the *sugar*>

Prepare 9/13" pan with thin coating of oil or spray

Preheat oven 350F

Mix all dry ingredients in large bowl.  set aside

into blender, put applesauce, milk, dates, pumpkin and egg, blend til

smooth

Mix into dry ingredients

put into baking pan, bake at 350F for 30 - 40 minutes or until toothpick

comes out clean.

Cool to room temp, then refrigerate.  Serve cold


strawberries-sauce

Date:    Thu, 31 Mar 94 19:49:59 PST

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                    Strawberries With Strawberry Sauce

Recipe By     : Deliciously Low by Harriet Roth  pg 282

Serving Size  : 6    Preparation Time :0:00

Categories    : Desserts                         Low Fat

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   3      Pt            Strawberries -- washed, hulled

                        Strawberry Sauce -- recipe included

                        Fresh Mint Sprigs -- or stemmed

                         -- strawberries

                         -- for garnish

                        Strawberry Sauce:

   1      Pt            Strawberries -- fresh

     1/2                Lemon -- juice of

   1      tbsp          Kirsch -- or framboise liqueur

                         -- optional

                        Apple Juice, Frozen Concentrate -- unsweetened,

                         -- to taste, depending

                         -- on sweetness of

                         -- fruit

Place whole berries in a glass serving bowl, pour strawberry sauce over

berries, and refrigerate several hrs to develop flavor.

To Make Strawberry sauce:

Puree berries in blender or food processor, reserving several whole

berries for garnish.  (You may strain sauce if desired.)  Add lemon juice

and kirsch or framboise.  Taste, and adjust seasonings.   If nec., add

apple juice concentrate to sweeten.

This is EXCELLENT!

Typed for you by reggie@netcom.com

                   - - - - - - - - - - - - - - - - - -

NOTES : Cal  61.4

       Fat  0.8 g

       Carb  14.9 g

       Protein  1.3 g

       Sodium  2 mg

       Dietary Fiber  4.6 g

       CFF  9.5%


strawberry-blintzes

Date: 	Thu, 8 Jun 1995 09:51:56 -0700

From: "Berger, Jennifer N." <Berger@courier4.aero.org>

Jen's Strawberry Blintzes

1 part fat free sour cream

1 part strawberry jam

WW tortillas as needed

Sugar

Cinnamon

Mix sour cream with jam. Spoon one tablespoon full into tortilla and roll.

Stick a toothpick in it. Sprinkle with sugar and cinnamon. Place rolled

blintzes on cookie sheet and bake at 400 degrees for about 5 minutes. Remove

and serve. Yum.

Tortilla rolling tip: place the mixture near the edge of the tortilla rather

than the middle and roll from one edge to the other. This works great for

making blintzes, enchiladas and any else inside tortillas.


strawberry-cream-rolls

Date:    Tue, 06 Jun 95 07:31 PDT

From: sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

I bouht a big ol' lavosh for the first time last night and

experimented with it .  Lavosh is an (Armenian, I think) flatbread

that is made without any salt or fat (at least by the Babylon Bakery

hereabouts).  You could probably also use a FF flour tortilla, if you

can find one.

Also, any fresh fruit that you could thin-slice would work here.  Mangos might

be really interesting...

Strawberry Sour Cream Crepoid Rolls (elegant title, no?)

One big piece of lavosh or four flour tortillas

A basket of strawberries

1 cup FF sour cream

Sugar (I used turbinado)

Cut four 8"x10" sheets out of the lavosh.  Lay them out flat.  Spread each

lavosh with sour cream.  Sprinkle with turbinado sugar (it crunches a little

when you eat it) or with confectioner's sugar (if you don't like the crunch).

Thin-slice the strawberries and lay them on the sour cream.

Leave about 1/2 an inch of the lavosh dry at either side and about 1 1/2 inches

at the long ends.  This allows for what is known in the trade as squish and

seep.

Gently roll the lavosh up so that you have a 8 inch long tubes.  Cut the tubes

into four 2 inch rolls.

Serve on a plate with a little sprig of something green.  Or, if you're like

me, just make one and eat it off the paper plate you made it on.


strawberry-rhubarb-compote

Date:    Wed, 29 Jun 94 13:46:10 EDT

From:    MartiRem@aol.com

STRAWBERRY-RHUBARB COMPOTE

3 Cups chopped rhubarb (green or pink, it doesn't matter)

1 Cup chopped strawberries

1/4 Cup (or so) sugar

1/2 Cup (or so) water

In a heavy-bottomed saucepan, combine rhubarb, sugar and water. Bring

to simmer, then turn heat very low. Cook without stirring for several

hours.  When the rhubarb is very soft, add the strawberries and cook

for another hour or so. Stir gently. Add more sugar if needed.

The ratio of rhubarb to berries is flexible.  I'm sure you can prepare

this recipe faster, but I'm told rhubarb likes to stew slowly

(macerate?). I start a batch on Saturday, when I'm generally in and

out of the kitchen anyway. I like the compote warm or cold. If you're

feeling decadent, it's good over ff ice cream or baked goods.


sugared-strawberries

Date:    Mon, 24 May 93 16:14:28 EDT

From:    "Hayes Dorton, MPL Corp., HAYES@MTNET2.WVNET.EDU"

 <hayes@mtnet2.wvnet.edu>

Strawberries with Brown Sugar

Enough strawberries to go around

Fat-Free Sour Cream or Plain Yogurt (or Soy Yogurt, for the dairy averse)

"Brownulated" Brown Sugar (brown sugar that is granulated)

Rinse and dry the strawberries.  Do not cap the berries, but serve them intact.

Put the fat-free sour cream and brown sugar in small bowls for dipping.  You

can give a sour cream/brown sugar set to each person, or, if you're being

informal, let people share.  Dip berries first into sour cream, then into brown

sugar, then into mouth.  This may sound a bit weird, but it is wonderful!


sweet-potato-gingerbread

Date:    Wed, 22 Sep 93 16:46:02 EDT

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

     Sweet Potato Gingerbread

     1     Cup   whole-wheat flour, stirred

     1     Cup   unbleached all-purpose flour, stirred

     2     tsp   baking powder

     1     Tbsp  ground ginger

     1     Tbsp  dried orange peel

     2     tsp   cinnamon

     1/2   tsp   salt

     1/2   Cup   mashed sweet potato (about one 14cm x 5cm potato)

     1/2   Cup   molasses

     1     Cup   non-fat buttermilk or soy milk

     equipment: one large and one medium mixing bowl, one 9-inch cake or

                pie tin, and non-stick spray

     oven: preheat to 350 F

     Bake, microwave, or steam the sweet potato until it is soft.  Allow it

     to cool then peel and mash in the large mixing bowl.  If you have more

     than one or two tablespoons more than 1/2 cup potato, remove the excess.

     Pre-heat oven to 350 F.  Spray a small amount of non-stick spray in the

     baking tin and rub to coat the tin.  In medium bowl, mix together all

     dry ingredients.  Mix the molasses and buttermilk/soymilk with the sweet

     potato.  Add the dry ingredients to the wet and stir just

     enough to mix thoroughly.  Turn into the prepared baking tin.  The batter

     will be moderately thick.

     Place in the center of the pre-heated oven and bake for 40 minutes, or

     until a toothpick inserted into the center comes away clean.  Let stand

     at least 10 or 15 minutes if you plan to serve it fresh from the oven.

     To store, cool completely on a wire rack, slice into serving-size

     pieces, wrap individually, and store in another container in the freezer.

     No-fat-added baked goods do not store well unless frozen.

     Makes 6 large servings.

     Per 1/6: 250 cal, 0.7 g fat (from figures in "The Complete and Up-To-Date

                      Fat Book" ISBN 0-89529-561-x,

                      using n-f buttermilk)


yam-stuffed-oranges

Date:    Sun, 30 May 93 17:42:18 PDT

From:    ""Michelle R. Dick"" <artemis>

From:

Simply Good: Recipes and More

Center for Chiropractic and Conservative Therapy

4310 Lichau Road

Penngrove, CA 94951

(707) 792-2325

ISBN: 0-941701-15-8

104 pages, $7.95

YAM-STUFFED ORANGES

5 large, seet yams or sweet potatoes

1/2 to 3/4 cup frsh orange juice

1/4 rounded teaspoon nutmeg

1/2 rounded teaspoon cinnamon

Bake yams in their skins at 400 degrees [F] for 45 to 60 minutes or

until soft in center.

Put all the ingredients in a food processor with a plastic blade or in

a blender.

Puree the mixture, adding enough orange juice to make it the

consistency of mashed potatoes.

Place the yam stuffing into orange halves that have been fully juiced

and cleaned out.

Bake at 350 degrees until the stuffed oranges have been heated

through, approximately 20 minutes.

Serve hot or cold.

Notes:

Use a pastry gun to place the yam stuffing into the empty orange

shells to give the dish a more festive look.

This tastes very much like pumpkin pie, so it may be put into a pie

shell and served for dessert.

This may be made the day before and baked just before serving.


yorkshire-parkin

Date:    Tue, 13 Dec 94 14:11:42 GMT

From:    williams@vmark.co.uk (Pete Williams)

Yorkshire Parkin (Oatmeal Gingerbread)

----------------

Parkin is a variety of gingerbread, good warming stuff to eat out of doors

in cold weather. When I was a child, it was always a firm favourite for

the firework party on Bonfire Night each year. This is adapted from my

mother's recipe.

Ingredients:

1 1/2 c (8 oz) medium oatmeal

               (this means ground oatmeal, not rolled oats)

1 1/2 c (8 oz) whole-wheat flour

2 tsp baking powder

1 tsp ground ginger

1/2 tsp salt

1/2 c (4 oz) apple sauce

1 1/2 c (8 oz) brown sugar

1/3 c (5 oz) black treacle (a kind of molasses)

1/3 c (4 oz) golden syrup

     You could substitute molasses for both of these, I guess.

1 egg white or substitute, lightly beaten

1/2 c (4 fl oz) skimmed milk or substitute

Method:

Prepare 2 1-lb loaf tins, or an 9x9 inch square tin, by spraying with Pam.

Set the oven at 350 deg F (gas mark 4).

In a large bowl, mix together the oatmeal, flour, baking powder, ginger,

and salt. In a small bowl or saucepan, mix together the apple sauce,

sugar, treacle, syrup, and milk, and warm slightly to dissolve the sugar.

Add these to the oatmeal mixture along with the egg white, and mix

together to make a soft mixture of a slow-pouring consistency, adding

extra milk if necessary. Bake for 40-50 minutes, or until the top springs

back when pressed lightly with a finger.

After it has cooled a bit, but before it gets cold, cut it into 2-inch

squares in the tin. Cool the pieces on a wire rack, and store them in an

airtight container.

It tastes better if it is stored for 2-3 days before eating.


bean-cornmeal-pie

Date:    Wed, 09 Nov 94 10:38:35 -0400

From:    Janet Hatch <janet.hatch@acadiau.ca>

************************************************************

BEAN & CORNMEAL PIE

2 cans black beans/kidney beans

2 cups chopped onions

1 1/2 cups chopped tomatoes

      {canned tomatoes work, just drain them}

1/4 cup salsa {I use hot}

1 large green pepper

1 cup frozen corn kernels

1 teaspoon cumin

2 teaspoons chili

1 teaspoon or more mixed herbs {i cheated & used Mrs. Dash}

1/2 teaspoon salt

Saute onions & pepper in a little vegetable stock & water till

tender (about 8 mins). Add tomatoes, beans, salsa & corn. Add

the spices and simmer while you get the topping ready.

   Topping:

   3/4 cup flour

   3/4 cup cornmeal

   3/4 cup skim milk

   2 teaspoons baking powder

   dash of salt

   2 teaspoons sugar

   dash of chili pepper

   1 egg white

   1/2 cup corn kernels

{Original recipe called for 3 or 4 tablespoons of oil

and 1 whole egg in the batter. I increased the milk slightly,

added about 1/2 more teaspoon of baking powder and used

just the egg white}

Sift together dry ingredients. Beat egg white & milk.

Stir into flour & cornmeal mixture - don't overmix.

Fold in the corn kernels, and spread batter over bean

mixture and bake at 375 degrees for 25 minutes.

I serve this with plain yogurt {reduced fat, can't get

fatfree around my neck of the woods} & extra salsa on the

side.


beanherders-pie

Date:    Fri, 24 Sep 93 14:48:42 EDT

From:    Crispin Cowan <crispin@csd.uwo.ca>

BeanHearder's Pie:

Preheat oven to 375F.

The Filling:

1 medium onion

several garlic cloves

spash of red wine

1 red pepper

2 cups frozen corn

another spash of red wine

1/2 lb mushrooms

1 19oz tin kidney beans

28 oz tin Italian tomatoes

1/2 lb green beans

1 T chili powder

1 T corriander sead

1 tsp cumen

splash of hot sauce

2 T cocoa powder

1 T oregeno

Cut up the garlic and onion.  In a large Dutch oven, saute garlic and

onion in the wine until soft.  Add the red pepper and the corn and cook

over medium heat until the corn is tender.  Remove from pot and set

aside.

In another splash of wine, saute the mushrooms until soft.  Add the

kidney beans, tomatoes, green beans and spices, and simmer for 15

minutes over low heat.  Add the corn/pepper mixture back in for three

more minutes.

The Topping:

2 lb potatoes

1/2 cup milk

1 egg replacement

nutmeg

Cut up and boil the potatoes for 15 minutes.  Drain.  Add the milk,

ersatz egg and nutmeg, and beat with a hand mixer.

Place the filling in a large casserole dish, and spread the mashed

potatoes over top.  Bake for 30 to 40 minutes.  Let stand for 5-10

minutes, and serve.


broccoli-pie

Date:    Thu, 24 Mar 94 12:05:41 MST

From:    "Jane T. Waddell" <jtw@cs.arizona.edu>

Broccoli Pie

Pizza dough for 2 pizzas

1 lb broccoli, cut into bite size pieces

1 1/2 lb potatoes, peeled and boiled until somewhat soft

juice of 1/2 lemon

4 cloves of garlic, sliced

1 t basil

1/2 t oregano

pasta/pizza sauce

Lightly steam the broccoli. Cut the potatoes into the size that would be

used for potato salad. Mix the broccoli, potatoes, lemon juice, garlic,

basil, and oregano together. Divide pizza dough into two parts, 1 slightly

more than half the dough. Roll out bigger piece and place on pizza peel.

Top with broccoli/potato mixture. Roll out smaller piece of dough and place

on top of the bottom of the pie. Using a rolling motion, bring the lower

crust over the top crust and seal. Bake at 450 on a pizza stone for 15

minutes. Serve with pizza sauce.


cornbread-broccoli-pie

Date:    Thu, 28 Oct 93 12:25:03 MDT

From:    seb1@bighorn.dr.att.com (131010000-BadianS(DR1510)43)

This is adapted from a Gourmet recipe. I'm not giving the cornbread

recipe because the one I used wasn't fatfree (didn't have nonfat

yogurt or fatfree "eggs" last night). But, you can use any cornbread

recipe. A bunch have been posted here. The recipe I used called for

1 cup cornmeal and 1 cup flour. So, keep that in mind if you want

to have enough cornbread to cover the broccoli.

Cornbread and Broccoli Pie (serves 6)

2 onions, chopped

1/2 lb small mushrooms, halved

2 large cloves of garlic, minced

1 28 oz can of whole tomatoes, juice reserved, tomatoes chopped

1 1/2 lbs broccoli, cut into flowerets, stems chopped

1/4 cup madeira wine

salt and pepper to taste

cornbread recipe of your choice

Saute onions in large skillet over medium low heat until softened.

Add mushrooms and cook until liquid released from mushrooms has

evaporated.

Add garlic and cook, stirring often, for 2 minutes.

Add broccoli, tomatoes, reserved liquid, madeira, salt and pepper. Bring to

a boil. Reduce to a simmer and cook for 15 minutes.

Make cornbread batter.

Using a slotted spoon, transfer vegetables to a 8 1/2" x 11" baking

pan. Boil liquid left in skillet until reduced to about 3/4 cup.

Pour over vegetables.

Spread cornbread batter over vegetables. My cornbread baked for 30

minutes in a 400 degree preheated oven. That's probably reasonable for

most cornbreads.

The broccoli mixture is also good as is.


florentine-pie

Date:    Sun, 13 Nov 94 13:08:36 CST

From:    Z3MAX@ttacs1.ttu.edu

adapted from Betty Crocker's 40th Anniversary Edition Cookbook.

    ***  Florentine Pie  ***

1 1/2 cups hot cooked rice

1/4 cup WW FF Parmesan Italian Topping

1 tbl chopped green onion tops

1 egg white

8 egg whites

1 cup shredded FF white cheese

2/3 cup skim milk

1/4 cup sliced green onions

1/4 tsp salt

1/4 tsp ground pepper

1/4 tsp ground nutmeg  (I didn't have any.)

1 pkg (10 oz.) frozen chopped spinach, thawed and pressed dry (I used fresh)

  Heat oven to 325 F.  Pam pie plate, 9 x 1 1/4 in.  Mix rice, Parmesan

cheese, 1 tbl green onion tops and the egg white with fork.  Press

mixture evenly on bottom and up side of pie plate.  DO NOT leave any

holes.  Bake 5 minutes.

  Beat egg whites untill almost peaking.  Stir in remaining ingredients.

Pour into rice shell.  Bake about 45 minutes or until knife inserted in

center comes out clean.  Serve with additional Parmesan cheese if desired.

  6 servings.


garbanzo-shepherds-pie

Date:    08 Jun 94 09:58:00 EST

From:    ESILVA@ada.npt.nuwc.navy.mil

from the "New McDougall Cookbook"

garbanzo shepherd's pie

1 large onion, chopped            1/4 tsp garlic powder

1/2 lb mushrooms, chopped         2 tsp cornstarch mixed w/ 1/4 cup cold water

1/2 cup water                     2 cups cooked garbanzo beans

1 1/2 cups diced carrots          1 1/2 cups frozen peas, thawed

3/4 cup diced celery              mashed potatoes (recipe follows)

1/2 bunch spinach, washed and trimmed (about 2 cups)

2 cups low-fat soy milk

1 tblsp soy sauce

1/2 tblsp Parsley Patch seasoning, general blend

preheat oven to 325 degrees F.  Place the onion and mushrooms in a large pot

with the water.  cook, stirring, for 5 min.  add the carrot and celery, and

continue to cook, stirring frequently, until the carrot and celery are tender,

about 10 min.  add the spinach, cover, and steam until wilted, about 1 min.

remove from heat.

in a separate saucepan, mix soy milk with the soy sauce, Parsley Patch, and

garlic powder.  add the cornstarch mixture and cook, stirring, until the

mixture boils and thickens.  add to the vegetable mixture, then stir in the

garbanzos and peas.

spoon into six to eight individual casserole dishes. top with mashed potatoes

and sprinkle with paprika.  bake for 30 min. or until golden.

mashed potatoes

4 large potaotes, peeled and diced

1 cup low-fat soy milk

1/4 tsp onion powder

steam potatoes over boiling water for 15 min.  place in a bowl; add the

soy milk and onion powder.  mash until smooth.


lentil-barley-shepherd-pie

From: ad353@freenet.carleton.ca (Kathryn Camfield)

Date: Fri, 7 Jul 1995 16:19:33 GMT

This recipe originally posted in rec.food.veg.cooking by another poster.

This recipe is very tasty - ideal for a cold winter day (okay, it's a

little early... ;)

Lentil-Barley Shepherd's Pie

2 cups water	1 clove garlic, crushed

1/2 cup uncooked lentils	1 tsp. flour

1/4 cup uncooked barley	1 tsp. parsley

1 large carrot, diced	1 tsp. herbes de Provence

1 medium onion, finely chopped	salt and pepper

8 oz. canned tomatoes, diced	3 medium potatoes, cooked and mashed

1. Peel, cut up, and boil potatoes until soft.  Mash.

2. Heat 1 1/4 cups water, add lentils and barley.  Simmer 30 minutes.

3. Heat remaining water in a saucepan and add carrot, onion, garlic, and

cook until tender.  Add tomatoes and spices.

4. Mix the flour with a little water and add to saucepan.  Stir and cook

over low heat until thickened.

5. Combine contents of saucepand with cooked lentils and barley.  Place in

oven-proof baking dish and cover with mashed potatoes.

6. Bake at 350F for 30 minutes or 45 minutes if made ahead of time, from

room temperature.


quiche

Date:    Thu, 17 Feb 94 20:12:07 EST

From:    James Massey <masseyj@alpha.acast.nova.edu>

Invented by my wife from a numerous series of recipes.

Non-vegan  FF Pseudo-quiche

Crust:  2 cups cooked brown rice

         1/3 cup nonfat cottage cheese

2 egg whites

2 tbsp ff grated Parmesan

Mix all the ingredients together and spread evenly in a nine-inch glass

pie plate to make a crust.  Bake in 375o F oven for 15 minutes, until

lightly browned.

Filling:2 small carrots, grated

1 medium onion, sliced and separated into rings

1/2 cup grated nf cheddar cheese

1 four-ounce carton Eggbeater

2 tbsp. ff grated Parmesan

pepper, oregano, garlic powder

Nuke grated carrots in a little water on HI 2-3 min.  Nuke onions in a

litle water on HI for 2 min.  Drain vegetables (save water for future

rice cooking).  Sprinkle cheese onto bottom of rice crust.  Layer onion

slices on top of cheese.  Mix Eggbeaters, Parmesan, carrot, and

flavorings and pour into crust.  Bake in the microwave on 60% power for

15 min, rotating every 5 minutes or so, until set.


spinach-mushroom-pie

Date:    Sun, 17 Jul 94 12:49:10 EDT

From:    SUSAN WYLDER <ZF_WYLDER@SCSU.SCSU.EDU>

---------- Recipe via Meal-Master (tm) v8.00 (BB)

      Title: Spinach-Mushroom Pie

 Categories: Soy, Main dish, Low-fat, Favorites

      Yield: 8 servings

---------------------------DOUGH---------------------------

      1 tb Yeast

      1 c  Warm water

    1/2 ts Sugar

      3 c  Unbleached flour

    1/2 ts Salt

--------------------------FILLING--------------------------

      1 c  TVP granules or flakes

    7/8 c  Boiling water

      1 ts Salt

      1 ts Oregano

      1 ts Basil

    1/2 ts Fennel seeds

      2 c  Mushrooms, sliced

     10 oz Frozen chopped spinach,

           -thawed and drained

      6 oz Tomato paste

    1/4 c  Water

           Soymilk for brushing

           -top crust

  Dough:  In a large bowl, mix together yeast, water,

  and sugar.  Let stand 5 minutes.  Add flour and salt.

  Knead about 5 minutes into a smooth, elastic ball of

  dough.  (This can be done in the food processor with a

  dough hook.)  Cover and let rise until double in size.

  Punch down.

  Filling:  Mix together TVP, boiling water, salt,

  oregano, basil, and fennel seeds.  In a large skillet,

  saute TVP mixture for a few minutes.  Stir in

  mushrooms, spinach, tomato paste, and water until

  heated through.

  Preheat oven to 375 degrees. Roll the dough into a

  large oblong shape, spread filling evenly on top and

  roll up like a jelly roll.  Brush top with a little

  bit of milk. Bake for 30 to 35 minutes.  If crust

  begins to brown too much, cover with foil during the

  last 5 or 10 minutes.  Cut into 16 slices to serve.

  Note: A 16-oz. package of frozen bread dough can be

  used to save time.  Or substitute your favorite

  whole-grain dough for the bread.

  (Adapted from Vegetarian Times, Feb. 1992)


spinach-pie

Date:    Mon, 31 Jan 94 08:10:00 EST

From:    "Shanks, Mira L." <MLM6@NCH08A.EM.CDC.GOV>

Kai's Spinach Pie Recipe

2 packages fresh spinach         8oz. HEALTHY CHOICE FAT FREE

1 package fresh mushrooms             grated cheddar cheese

1 large onion                                  8oz. HEALTHY CHOICE FAT FREE

5 egg whites                                            grated mozzarella

cheese

1 tsp pepper                                   1 box  Phyllo Dough see below

c Remove stems from spinach and wash.

  Cut onions and saute in water  until tender.

c Wash and slice mushrooms and add to the onions (cook until all

  water evaporates).

c Remove onions & mushrooms from heat a put in a large bowl.

c Saute spinach in water tossing frequently until all liquid

  evaporates.

c Mix onions/mushrooms & spinach together in bowl & make sure

  onions and mushrooms are evenly distributed throughout the

  spinach.

c Beat egg whites lightly

c Add grated cheese to egg mixture and mix thoroughly

c Add spinach mixture to egg and cheese mixture and stir until

  mixed well.

CRUST:  Phyllo pastry dough is that thin very flaky crust used in

        many Greek spinach pies and pastries such as baklava. It

        has only a trace of fat and I have now seen lemon meringue

        pie & pumpkin pie recipes that are using phyllo dough for

        the crust to cut the fat content in the pies 50% fat to 8%

        Phyllo can be found in the frozen food section of

        any supermarket. The box is long, like a spaghetti box.

        The dough is paper thin and you use many layers.

        I use a  rectangular glass baking dish, sprayed lightly with

      -  PAM.

c  Quickly layer 5-7 sheets on the bottom of the dish spraying each

   layer lightly with Pam.

c  Then put half of your spinach mixture on top.

c  Put another 5-7 sheets of Phyllo.

c  Then the last of your spinach mixture.

c  Top with 10 to 15 sheets of phyllo, sprayed lightly with Pam

   between each layer.

c  Remove any excess dough around the edges.

c  Moisten your fingertips and seal around the edges like a normal

   pie crust.

c  Spray top lightly with Pam.

c  Using a sharp knife cut through the top layer in the pattern you

  want.  (ie: I cut rectangular patter that is the size of the

  pieces I will ultimately cut.)   In the Greek desert, Baklava

  they cut diamond shapes.

c Bake in 400-425 degree oven for 30 minutes.

WARNING:  Phyllo dough is sooooo thin it is a little hard to work

with because it dries out in about 2 seconds and sticks together . There are

 hints on the box  on how to keep it moist.

Use HEALTHY CHOICE FAT FREE grated cheeses.  Their cheese is real

cheese made with skim milk, it tastes and melts  the same (at least in this

recipe) as high fat cheeses which is not true for other brand name Fat Free

Cheeses

I have tried.


spinach-pie-2

Date:    Thu, 17 Feb 94 12:27:50 EST

From:    "Steven Miale" <smiale@cs.indiana.edu>

Spinach Pie

-----------

Pizza dough (there are plenty of recipes already out there; just

make it with about 3 to 3 1/2 cups of flour.)

2 16oz cans of spinach, *well drained*.

(You can use fresh, of course, but you have to cook it;

 it's easier to use canned.)

Garlic (as much as you can handle)

other seasonings (Oregano, etc. I like to use Cavendar's Greek

Seasoning.)

Make the dough first. When it is about ready, take the spinach and put

it in a pan along with the garlic, seasonings, and perhaps a bit of

broth (or even olive *il.) Cook these for a few minutes until warm.

Take the dough and form rounds with it, using a rolling pin. In each

round, put some of the spinach mixture, and then seal it. You

might need to spread a little water around the outside to make sure

that the dough sticks together.

Now, put them in a 450 degree oven and bake for 20 to 30 minutes.

They freeze well, and make a wonderful lunch.


spinach-pie-3

Date:    Fri, 15 Apr 94 16:59:49 EDT

From:    BRRB11A@prodigy.com  (MRS ROSE L GEIGER)

SPINACH PIE:

---------- Recipe via Meal-Master (tm) v8.00 (BB)

      Title: Spinach Pie (Fat Free) Well, relatively speaking, fat free!

 Categories:  Vegetables, Appetizers, Cheese/eggs

      Yield: 15 servings

      2 lb Spinach

      1 pk Mushrooms (8 oz.)

      1 lg Onion

      5    Egg whites

      1 pk Cheddar Cheese (8 oz.)

           NO FAT Healthy Choice

      1 pk Mozzarella Cheese (8 oz.)

           NO FAT Healthy Choice

      1 ts Pepper

      1 pk Phyllo dough

  REMOVE PHYLLO DOUGH FROM FREEZER!  Let set at room Temp, for 5 hours.

  FILLING:

  1. Remove stems from Spinach and wash.

  2. Cut onions and saute in vege. broth, wine, and/or water.

  3. Wash and slice mushrooms and add to the

     onions.  (Cook until all liquid evaporates.)

  4. Remove onions and mushrooms from heat, put in large bowl.

  5. Saute Spinach in vege. broth, wine, and/or water, tossing frequently

     until all liquid evaporates.

  6. Mix onions, mushrooms, and spinach together, making sure onions and

     mushrooms are evenly distributed throughout the spinach.

  7. In large bowl, beat egg whites lightly with whisk.

  8. Add grated cheese to egg mixture and mix thoroughly.

  9. Add Spinach mixture to egg and cheese mixture and stir until mixed

     well.

  CRUST: Phyllo Dough

  PREHEAT OVEN to 400 degrees

  ASSEMBLE:

  1. Spray large, rectangular glass baking dish with PAM.

  2. Quickly layer 7 to 10 sheets of Phyllo on the bottom of the dish,

     spraying each layer lightly with Pam.

  3. Spread half of Spinach filling on top.

  4. Put another 7 to 10 sheets of Phyllo, spraying lightly with Pam.

  5. Spread the other half of Spinach filling.

  6. Top with 10 to 15 sheets of Phyllo, spraying each layer lightly with  Pam

  7. Spray top lightly with Pam.

  8. Using a sharp knive, cut through the top layers of the Phyllo dough in

     desired pattern . . . large, small, rectangular, square, or diamond.

  9. Bake between 375 to 400 degrees for 35 minutes 'til golden brown.

-------


tamale-pie

Date:    Thu, 03 Nov 94 12:17:02 EST

From:    Libby <eac9m@poe.acc.virginia.edu>

I added about 2 oz of diced, browned tempeh to my version of

this, but tempeh by itself is not a vlf ingredient so I did not

include it in the recipe.  I doubt it was enough to raise the fat

content of the recipe above 15%cff, but I made it optional for

those who keep track of cff by individual food rather than by

recipe.  I made this up night before last, and I'm just finishing

the leftovers.  it was delicious and simple.  if you like fatfree

cheese, you could melt some into the corn meal mixture, but it

was good without it.

tamale pie

2 c water

1 c fine yellow corn meal

dash salt

2 tsp chili powder

1 can black beans, rinsed and drained

  (or about 1 1/2 c cooked dried black beans)

12 oz chunky salsa

1 diced jalapeno (or to taste)

1/2 tsp oregano

1/2 tsp cumin seeds, toasted and cracked

  (or just under 1/2 tsp ground cumin)

1/2 tsp coriander seeds, toasted and cracked

  (or under 1/2 tsp ground coriander)

2 small or 1 large carrot, chopped

prepare spices and then sautee carrots in vinegar or whatever you

usually use, along with the spices.  add the jalapeno and the

beans, stirring and cooking about 3 min, then add salsa and

reduce heat to a simmer.  while the bean mixture is simmering,

bring 2c water to boil with dash of salt.  a little at a time,

sprinkle the corn meal into the boiling water, stirring

constantly to avoid lumps.  continue sprinkling and stirring

until you have a thick porridge resembling grits or cream of

wheat (ymmv with the amount of corn meal this takes -- don't

force all the corn meal into the batter if it looks done with

less). remove batter from heat and stir in chili powder.  the

bean mixture should be just about cooked now -- if carrots are

tender, remove bean mixture from heat.

spread 1/2 the corn meal mixture into the bottom of a large loaf

pan or small baking dish. spread all of the bean mixture (or as

much as reaonably fits in your pan) onto the corn batter.  top

with remaining half of the batter, kind of like a top and bottom

crust.  bake at 400 f for 30 min or until the top corn meal

batter is pretty firmly set.

garnish, if desired, with fresh tomatoes, cilantro, scallions,

hot sauce, etc.


tofu-quiche

Date:    Mon, 28 Nov 94 11:16:46 CST

From:    herl jennifer l <jenherl@ux1.cso.uiuc.edu>

I make tofu quiche sometimes and have adapted it to be lowfat (I make it

without any crust these days).  Here's the recipe:

Tofu Quiche <T>

1 Tbsp corn starch

1/2 cup skim milk

1-2 eggs' worth of egg substitute or 2-4 egg whites

1/2 cup fatfree or lowfat cottage cheese (I use 1%)

1/2 cup fatfree plain yogurt

1 cup reduced fat tofu (Mori Nu Lite), cubed

salt and pepper to taste

dash or 2 Tabasco sauce

Put the above ingredients in a blender and puree till smooth.  Stir in (not

using the blender :) ) 1 or more of the following:

1/2 cup chopped onion, sauteed in liquid of choice

1/2 - 1 cup chopped fresh mushrooms

1 cup chopped cooked broccoli, spinach or leeks

1/2 cup fatfree mozarella cheese

herbs to taste (parsley, basil, marjoram are all good)

Pour into quiche dish or pie pan sprayed briefly with Pam and bake at

350 F for 30-40 min or until a toothpick inserted slightly off center

comes out clean.  Let stand about 5 minutes before serving.

Sometimes this comes out watery (like custard sometimes does), but it

still tastes good.


turnip-lentil-pie

Date:    Thu, 22 Apr 93 14:30:07 +0700

From:    Malcolm Moseley <scomgm@thor.cf.ac.uk>

TURNIP AND LENTIL PIE

This is a recipe given to me by granny, who said it was something they ate

during the war. It sounds like economy food with a vengeance, but topped with

some sort of sauce (apple or tomato go quite well) it's really nice !

8oz red lentils             2 egg whites

3/4 pint water12oz grated turnip (about 3 small ones)

4oz wholewheat breadcrumbs

Cook the lentils until tender, and all the water absorbed.

Preheat the oven to Gas 6, 200C, 400F

Mix all the ingredients together and spoon into a shallow casserole dish.

Season as required.

Level the top.

Bake until the top is lightly browned (30-40 mins)

serve with steamed veggies...... Delicious !


tvp-shepherds-pie

Date:    Mon, 27 Sep 93 10:58:45 BST

From:    Kathy.Jago@uk.sun.com (Kathy Jago - Sun CSIR)

TVP Shepherds pie

=================

Ingredients

1 14oz can tomatoes

1 1/2 oz tvp (I used granules)

3 0z tomato puree

1 1/2lb root veg (I used leeks, turnips and carrot)

good shake Worcester sauce (optional)

dried mixed herbs (optional)

1lb potatos

1/2 oz nutritional yeast flakes

splash milk

Method:

Turn oven on to 350F.

Peel potatos and put on to boil.

Empty tomatoes into saucepan, add TVP.  Bring to boil and reduce to simmer.

Add worcester sauce and herbs.

Peel veg. and put on to cook lightly.

Add tomato puree to TVP mixture.

When vegetables are cooked, add to TVP mixture (you may use some of the

cooking liquid if the TVP is going dry)

When potatos are cooked, mash wish generous splash of skimmed milk/your

usual substitute.  Then sprinkle in the nutritional yeast flakes, and

more milk if required.  Stir/mash till you have a sloppy yellow goopy

mixture (lovely!).

By this time your TVP mixture should be ready, so decant to a suitable

container.  Spread potato goop on top.

Put in oven, cook about 30 minutes.  The potato goop should be slightly

puffed up and browned on top.  If not browned, cheat and put under a hot

grill.


zucchini-pie

Date:    Thu, 22 Jul 93 12:37:43 BST

From:    Kathy.Jago@uk.sun.com (Kathy Jago - Sun CSIR)

COURGETTE PIE  (aka ZUCCHINI PIE)

Ingredients:

x courgettes (I used 5 because that was how many I had)

3 carrots    (you get the idea of proportions)

1 tbs white wine viniger

1 can w/w mushroom soup

1 onion

bread (original recipie suggested french loaf, I used 3 slices mighty white)

low-fat spread

1 clove garlic

slice the courgettes, finely dice the onion, microwave together until lightly

cooked.

grate the carrots

open tin of soup, pour into saucepan.  add courgette mixture, carrots and

wine viniger.  cook until warm/cooked (about 10 minutes).  heat grill.

mash garlic + spread togther.  cut bread into soldiers (strips).  place

mushroom mix in a shallow oven-proof dish.  cover top with bread slices

pop under grill untill bread becomes crispy toast

eat immediately !!


artichoke-cream-cheese

Date:    Wed, 26 Jan 94 11:23:14 EST

From:    "ALEKZANDARA S. TRAYNOR" <atraynor@welchlink.welch.jhu.edu>

Artichoke Cream Cheese

2 cloves of garlic

5-8 artichoke heart halves in water

4 Tbsp FF Cottage Cheese

Cayenne, to taste

Black Pepper, to taste

Fresh Cilantro, to taste (or Basil, etc)

bake or microwave garlic if possible, to make it milder and sweeter.

add to food processor with artichoke hearts and fresh herb of choice.

chop.  get the artichoke pieces as small as possible, but making a puree

is by no means nescessary.  add cottage cheese and other spices and

"puree" until the lumps in the cottage cheese are gone and the mixture is

creamy.


artichoke-dip

Date:    Mon, 22 Nov 93 09:50:54 CST

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

ARTICHOKE DIP

My fat-consuming friends make a version of this with parmesan and cream cheese

and mayonnaise.  I like to think my version tastes better.

2 cans artichoke hearts (10-12 count) chopped into fairly small bits

1 block Mori-nu extra firm tofu (still can't get the lower-fat version here)

juice of one lemon

2 t (or more) garlic powder

1 t parsley

1 t sage powder

1 T rice vinegar

2 T nutritional yeast

put all ingredients except for artichoke hearts into the blender.  Add enough

artichoke water to enable you to blend, and blend until you have a creamy

paste.  Mix in the artichoke hearts, and spread in about a 1" layer in some

kind of baking container.  Sprinkle extra nutritional yeast over the top,

and bake at 250 for about an hour.  It will dry out somewhat, and cracks will

appear in the top.  Don't let it dry out too much.  Spread it on rounds of

dense bread.  It's very good.  IMEO.  4 people can snarf up this much in no

time, so consider multiplying the recipe if you're using it for company.


artichoke-dip-2

Date:    Mon, 12 Dec 94 20:08:27 CST

From:    Cynthia Barnes <cbarnes@bigcat.missouri.edu>

Artichoke Dip

1 package frozen artichoke hearts

Marinate with italian herbs and some balsamic vinegar.

1 onion, chopped fine

As many garlic cloves as you desire. I use 3. Peeled and squinched up

into little pieces.

1 large package of mushrooms, sliced

1/2 cup or so f/f parmesan cheese

Several spoonsfuls of f/f mayo and f/f sour cream.

Dash vegetarian worcestershireshshchestshire   (you know what I mean)

Stir together.  DON'T put in so much white stuff that it is too moist

because the mushrooms will release moisture and then it will get gross.

Bake at 350 for about 30 minutes in a French White Corning Ware

casserole.  If you put it in anything else it will explode.

This is great as a dip, or in a pita sandwich.


asparagus-guacamole

Date: 	Thu, 24 Aug 1995 10:06:28 -0400

From: l.bekar@utoronto.ca (Lorena Bekar)

Asparagus Guacamole

1 lb. asparaus spears (cut into 1 in. lengths) 2 cups

3/4 cup water

2 tbs. plain nonfat yogurt

1 tbs. lemon juice

1 med. tomato, seeded and chopped (1 cup)

2 tbs. sliced green onion

1 tsp. ground cumin

1 clove garlic minced

1/2 tsp. dried oregano

1/4 tsp salt

1/4 tsp cayenne

Combine asparagus and water in a 2-quart saucepan. Bring to a boil over

medium-high heat to medium-low. Simmer 8-110 minutes, or until asparagus is

tender. Rinse with cold water; drain. Blot asparagus with paper towel to

remove excess moisture. Combine asparagus, yogurt and lemon juice in a food

processor or blender. Process until smooth. In a medium mixing bowl,

combine asparagus mixture and remaining ingredients. Chill, if desired.

Serve with raw veggies or tortilla chips. Makes 12 servings.

Per serving: 12 cal.; 1 gm. fat


baba-ghanoush

Date:    Thu, 26 Jan 95 21:13:26 EST

From:    Libby <eac9m@poe.acc.virginia.edu>

ff baba ghanoush:

2 med eggplants

2 tbsp lime or lemon juice

2-5 cloves crushed garlic (to taste)

1/4 tsp cumin

salt to taste

pierce the eggplants and roast, whole, in a 350 oven until they

collapse and the skins are turning crispy.  scoop out the

eggplant flesh into a blender. add remaining ingredients except

salt.  puree until completely smooth and fluffy.  taste, add salt

and blend again until you like it.


balsamic-mustard-dip

Date:    Thu, 24 Mar 94 19:30:05 PST

From:    Michelle Dick <artemis>

Balsamic Vinegar and Mustard Sauce

Good dip for artichokes.  Mix about equal proportions of any mustard

and balsamic vinegar.

Here's my favorite combo:

Heaping spoonful of Maitre Jacques Shallot Mustard with about 1

tablespoon of Cavalli Balsamic Seasoning.  Stir till smooth.

A nice grainy mustard is also nice.  Cavalli is one of the more

expensive Balsamic vinegars, it's fine to substitute a cheaper brand,

but Cavalli is *excellent*.


bean-dip

Date:    Mon, 01 Nov 93 07:56:46 MDT

From:    <RAY_WHEELER@dsu1.dsu.nodak.edu>

I dip crackers in my own bean dip.

1 can chilli beans (rinse well)

6 cloves of garlic (rocambole)

ground red pepper to taste

cumin to taste

V-8 juice (to desired thickness)

Blend beans with a little V-8 until it has a dip-like consistency.

Press garlic into the beans and add the pepper and cumin. Blend again.


bean-dip-2

Date:    Thu, 18 Nov 93 09:37:40 PST

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

The bean dip:

one large (28 ounce?) can fatfree refried beans

add 2 chopped fresh tomatoes (canned would be good, too)

1/2 raw onion, minced

chopped jalapenos to taste

dash of ground cumin and splash of vinegar


bean-dip-3

Date:    Thu, 13 Jan 94 22:55:23 PST

From:    Bob_Vadnais@NeXT.COM (Bob Vadnais)

Bean dip

1 can Rosarita non-fat refried beans

juice of 1 lemon

one jalepeno

3 to four cloves of garlic

Put about 1/3 of the beans and the other stuff in a food

processor and chop into a soupy mess.  Add the rest of the

beans, then enjoy with Guiltless Gourmet non oil added

tortilla chips or homemade greaseless corn tortilla chips.

This snack/mini meal is very easy to make, but it sure tastes

good to me.


bhabha-ghanoush

Date:    Thu, 18 Nov 93 13:42:37 EST

From:    Elisabeth Amber Crocker <eac9m@poe.acc.virginia.edu>

bhabha ghanoush

To make Bhabha ghanoush you score the eggplant(s) and cut them in half

and and set them on a nonstick baking sheet (cut side down).  Put them

under the broiler or in very hot oven until completely soft (it's

likely that the skin will char--this does not mean the eggplant is

burned).  Scoop the pulp out into a blender or food processor and add

about 2 cloves garlic per eggplant (the stuff in jars works well for

this as it is cooked and more mellow, but fresh/raw is fine too), salt

to taste, and about a tablespoon of lemon or lime juice per eggplant.

Add a tiny bit of sesame oil if you are willing.  I also add powdered

jalapeno and fresh cilantro.  Whirl this until it is completely

smooth.  It is like a very light, pungent hummus.  The texture is

fluffy, not pasty like hummus.  It is a nice dip or pita sandwich.


black-bean-spread

Date:    Tue, 20 Jul 93 21:55:44 EDT

From:    Erika Penzer <penzer@panix.com>

I had this at a party a few weeks ago and decided to recreate it tonight.

Very very very easy. Delicious too.

Black Bean Spread

2 cans black beans, drained

2 cloves garlic

1/2 medium onion

1 bunch fresh dill (i.e. a lot)

Put garlic and onion in food processor and chop finely. Add dill and

process until chopped fine. Add beans and process until smooth.

Serve with pita chips or fat-free tortilla chips.


broccomole

Date:    Mon, 16 Jan 95 23:55:24 +0200

From:    Jody Bar-On <jodyb@techunix.technion.ac.il>

from the New Mcdougall Cookbook

BROCCOMOLE

1 1/2 cups cooked broccoli stems, tough outer layers peeled off

1 1/2 tablespoons fresh-sqeezed lemon juice

1/4 teaspoon ground cumin

1/8 teaspoon garlic powder

1/2 tomato, diced

1 scallion, sliced

1 canned green chili, chopped

In a food processor, blend the broccoli stems with the lemon juice,

cumin, and garlic powder until completely smooth.  Add the remaining

ingredients and mix well by hand, but do not blend.  Chill before

serving for best flavor.

Note:the above was copied directly from the book.  I doubled the

recipe.  I also used a fresh green chili instead of canned, which

I don't think I can get over here.  It was very tasty, but do not

expect it to taste like avocado.  Think of it as a really good

broccoli dip, and not necessarily as a replacement for something

else.  Everyone at my party the other night enjoyed it.


chestnut-pate

Date:    Sun, 21 Nov 93 18:48:31 PST

From:    therese@garnet.berkeley.edu

VEGAN PATE

1 1/2 cups ground chestnuts

1/2 cup whole wheat flour (I used barley flour because my sister has wheat

allergies)

1/2 cup nutritional yeast

4 Tbls lemon juice

1 grated raw potato

4 stalks green onion/scallions, thinly sliced

2 stalks grated celery

1 grated carrot

1 Tbls soy sauce/tamari (was 1 tsp salt)

1 tsp each of basil, thyme, and sage

1 Tbls fresh or 1 tsp dried rosemary (I used fresh - yum)

1 1/2 cups warm water

Sprinkes of cayenne

Prepare chestnuts by cutting an X on the flat side with a sharp knife, then

roasting in a 400 degree oven for 15 minutes.  Shell the nuts and chop coarsely

 .

Measure out 1 1/2 cups then put them in a blender or food processor and grind

them to a fine powder or paste.  Mix all ingredients in a bowl, then transfer

to a loaf pan - sprinkle with cayenne and bake at 350 degrees for an hour.

Cool completely, unmold, slice thin a serve with french bread or crackers.

Actually, the cayenne thing was a fortunate mistake - I grabbed it instead of

the paprika!


chili-cheese-dip

Date:    Tue, 16 Aug 94 15:08:52 EDT

From:    MAYFLIES@aol.com

Chili Cheese Dip

1 large bag baked tortilla chips

8 oz ff cream cheese

1 1/2 c ff cheddar cheese-divided use

1 can spicy ff veggi chili (or 2 c of your favorite recipe)

1/2 c chopped green or purple onions

Spread cream cheese in bottom of oven safe serving dish.  Layer 1 c cheddar

cheese over that and pour/spread chili over cheeses.  Top with reserved 1/2 c

cheese and bake at 375 for 30 min or until bubbly.  Top with raw onions and

serve with ff tortilla chips.


chipotle-dip

Date: Thu, 10 Aug 95 15:55:14 CDT

From: judith@utig.ig.utexas.edu (Judith Haller)

Chilpotle Dip

1 10.5 oz package lite silken tofu

2-3 canned chilpotles

about 1 tsp adobo sauce from the can

1 to 1.5 tsp honey or brown rice syrup

1 tsp rice vinegar or lemon juice

Assemble ingredients in blender/processor and whir til smooth. Adjust

seasonings to taste. Serve with crackers, spread on sandwiches or burgers,

or put a dollop on a bowl of gazpacho.

VARIATIONS: Instead of using tofu, try non-fat cream cheese (skip the

honey), or blend the chilpotles into non-fat mayonnaise.

NOTE:  Chilpotle con Adobo, or Chiles Chilpotle con Escabeche, is smoked

jalapeno in a seasoned tomato sauce. It's usually found in hispanic markets

or natural food stores and commonly packed in 7 oz cans. The brands I have

found so far are Del Monte, Embasa, and Ensanmar. They have all been

satisfactory. You can puree them and use them in many recipes that call for


curried-apple-dip

Date: Thu, 28 Sep 1995 01:07:10 -0400 (EDT)

From: Diane Morrissey <tree@pbfreenet.seflin.lib.fl.us>

                       CURRIED APPLE ONION DIP

1 (24-ounce) jar apple sauce

1 envelope (1.2 oz. package) onion soup mix

1/4 cup plain non-fat yogurt or ff sour cream

1 TAB curry powder

In medium bowl, combine apple sauce, onion soup mix, yogurt and curry powder.

Cover; refrigerate 1 hour before serving. Serve with assorted sliced

fresh vegetables. Store, covered, in refrigerator.

Calories 25 (2 TAB)

Total fat: 0 grams


curry-bean-spread

Date:    Thu, 26 Jan 95 10:06:11 EST

From:    Timo <tbraam@census.gov>

RECIPE: Curried Bean Sandwich Spread

From the _New McDougall Cookbook_

3/4 Cup water

1 Onion, finely chopped

1 Cup diced celery

1 Green pepper, diced

1/2 Cup diced carrot

1-2 Garlic cloves, minced

2-1/2 teaspoons curry powder

1/2 teaspoon ground cumin

1 Tablespoon soy sauce

3 Cups cooked white beans

Place water in saucepan and add all the vegetables and the garlic. Cook,

stirring occasionally, for 15 minutes. Stir in the spices and soy sauce,

mix well. Remove from heat. Add beans, mix well. Place mixture in food

processor and process briefly unitl chopped but not pureed. Chill.


eggplant-dip

Date:    Mon, 15 Aug 94 11:55:02 CDT

From:    Marge Robbins <mrobbins@worf.infonet.net>

      eggplant dip

<this is really yummy>

peel one medium eggplant and slice thinly.  Place in a single layer in a

no stick baking pan. Cover with thin slices of red or sweet onion. Cover

that with slices of tomatoe home grown if possible.  bake in a 350' oven

until veggies are tender, about 1/2 hour.  Cool slightly and whir in a

blender.  Serve with wholewheat crackers.


fava-puree

Date:    Thu, 13 May 93 14:04:18 EDT

From:    Erika Penzer <penzer@Panix.Com>

I know spring has come to Manhattan when fresh fava beans are available.

(We are generally produce-deprived here in New York city.) I can only get

them for three weeks of the year, so when I find them, I buy them--even if

I have to trash my planned dinner for the night. This is a very simple way

to prepare them, very classically Italian, so I'm told.

2 lbs. fresh fava beans (in pods)

1 yellow onion, chopped coarsely

6 cloves garlic, peeled

salt and pepper to taste

Shell the beans--it's time-consuming (but worth it). Place the beans,

garlic, and onion in a saucepan with enough water just to cover. Bring to

a boil; turn down the heat and simmer until the beans are tender, about

15-20 minutes. Pour the whole thing into a food processor or blender and

puree. If it seems watery, put the puree back into the saucepan and heat

again until some of the excess water has boiled off. Season with salt and

pepper. Serve with toasted pita chips or crackers.


florida-bean-dip

Date:    Sun, 11 Sep 94 13:56:32 CDT

From:    judith@utig.ig.utexas.edu (Judith Haller)

There was a request for black bean dip a few weeks back. This one, clipped

from a May '93 magazine (Eating Well, I think), has a novel tropical

flavor, kind of a nice change from our spicy favorites.

Florida Keys Black Bean Dip

1 16-0z can black beans

2 TBS chopped red onion

2 TBS balsamic vinegar

1 TBS orange juice

1 clove garlic

(Please measure carefully. I overdid the oj and onions once--and regretted it.)

Combine ingredients in the blender/processor and whir til smooth. Serve

with thin slices of chayote squash.

I also like to garnish the dip with orange zest and cilantro and served it

with tortillas.


garbanzo-spread

Date:    Wed, 04 Aug 93 17:41:15 EDT

From:    Ellen Kehrbaum <l-n@esu.edu>

Garbanzo Sandwich Spread

------------------------

1 can Garbanzo beans

1 clove Garlic

nonfat salad dressing (orig. used mayo)

Assorted veggies (choped small)

- onions

- peppers (red/yellow/green)

- carrots

- broccoli (emphasis on VERY small)

- cabbage

- etc.

Rinse and drain the garbanzos.  Mash them up with a potato masher (or a

food processor on chop) the idea is to leave some chunks.  Mix in the

garlic (chopped -- i use prechopped kind) and veggies.  Then add enough

dressing to make it moist.  Be careful if you use peppers not to make it

too "wet", because they will release more liquid into the mixture overnite.

I like to let this sit a day and then just scoop it into a pita with

lettuce and tomato.  It really needs a pita because it falls apart otherwise.


garlic-spread

Date:    Fri, 14 Jan 94 11:33:08 CST

From:    Dona Miller <donam@execu.execu.com>

Garlic spread

Mix together the following

1 whole bulb ROASTED garlic mashed

some dijon mustard

some non-dairy yoghert

sometimes I add lemon juice

salt, pepper & other spices are optional

Mix until creamy.


guacamole

Date:    Thu, 21 Apr 94 08:32:11 CDT

From:    "Laura L. Fertwagner" <lfertwag@cwis.unomaha.edu>

-------------------------------------------------

Guacomole

-------------------------------------------------

Ingredients:

     1 cup cooked asparagus

     2 T. diced chili peppers

     2 t. tomato paste

     2 t. lemon juice

     1 T. chopped onion

     3 T. non-fat mayonnaise OR yogurt OR sour cream

     1/4 t. cumin

     1/4 t. garlic powder

     1/8 t. white pepper

Put all of the ingredients in a blender or food processor. Blend to

desired consistency. Voila!!!

Serve with fat-free commercial tortilla chips (i.e. "Guilt Free" brand) or

use wherever you would use the fatty stuff!!!

per 3 Tablespoon serving:

30 calories, 0 gm. fat, low sodium.


honey-mustard-dip

Date: Wed, 24 May 1995 12:18:13 -0600

From: asking@students.wisc.edu (Anna Sutherland King)

Honey-mustard dip

1/4 to 1/2 cup plain yogurt

1 T dijon mustard

1 T honey


hot-sweet-curry-dip

Date:    Fri, 25 Mar 94 00:57:22 CST

From:    judith@utig.ig.utexas.edu (Judith Haller)

Adapted from Miyoko Nishimoto's _The Now and Zen Epicure_.

Good dip for artichokes or other vegetables.

Hot and Sweet Curry Sauce

For each serving, mix:

1 1/2 TBS red wine vinegar

1 1/2 TBS honey (more or less to taste)

2 tsp dijon mustard

1 tsp curry powder (I strongly recommend the Punjab variety)

Serve at room temperature.


lentil-pate

Date:    Mon, 11 Oct 93 08:28:45 PDT

From:    Zite Hutton <hutton@henson.cc.wwu.edu>

This is a recipe that I adapted from Jane Brody's Good Food Gourmet.  I

like it and my husband LOVES it.

Lentil Pate

(makes about 2 cups)

3/4 cup (4 oz.) dried lentils

3 cups water

1 very large onion, peeled, quartered, and sliced (2 cups)

2 hard-boiled egg whites

1/2 tsp. salt

1/4 to 1/2 tsp. freshly ground black pepper, to taste

In a small saucepan, cook the lentils in the water for 35 minutes, or

until they are soft.  Drain the lentils and reserve them.

While the lentils are cooking, heat a couple of tablespoons of water in a

skillet, add the onion, browning VERY slowly. (The secret of this dish's

success is to caramelize the onions by a long, gradual browning.  *Do this

step while the lentils cook.*)  You may wish to add a tablespoon of water

if the pan becomes too dry.  Also, while the lentils are cooking, I zap

the egg whites in a pyrex cup in the microwave (to "hard-boil" them).  I

have not tried this recipe without the egg whites yet, so I apologize to

the vegans on the list!

In the food processor, process the onions until fine, add the egg whites,

process, then add the lentils and process until a pate-like constistency

is reached.  (In Jane Brody's recipe, she says - instead - to put all the

ingredients in a wooden bowl and chop by hand.  I have already worn out my

patience sitting in the kitchen caramelizing the onions....)


lentil-spread

Date:    Thu, 26 Jan 95 07:11:57 EST

From:    Timo <tbraam@census.gov>

RECIPE: Indian Lentil Sandwich Spread

This is the recipe as it appears in the _New McDougall Cookbook_. I've

made this one a few times, once left the lentils whole and used as

a filling for pita, and once mashed them up to use as a spread. Also have

started with dry lentils and just thrown everything into the cooking water.

The combination of spices could be changed to produce a different taste too.

I just thought of barbeque sauce......anyway, here's the recipe.

Indian Lentil Sandwich Spread

1 Cup cook lentils

4 Cloves of garlic, pressed

2 teaspoons ground coriander

1 teaspoon ground cumin

1/2 teaspoon ground turmeric

1/2 teaspoon chili powder

1/2 teaspoon ground ginger

Combine all ingrediants in a small saucepan.  Cook gently over low heat,

stirring occasionally, fir 5 minutes to allow flavors to blend.

Chill for one hour.


mex-layer-dip

Date:    Wed, 17 Aug 94 13:41:11 EDT

From:    MAYFLIES@aol.com

Mexican Layered Dip

1 large bag baked tortilla chips

1 can ff refried beans(15oz?)

1/2 packet Old El Paso taco seasoning

1/2 c your favorite salsa

8 oz ff cream cheese

2 c shredded lettuce

1 c ff fancy shredded cheddar cheese

3/4 c chopped green onion

1 c chopped tomato

Mix together the refried beans and taco seasoning and spread in the bottom of

2 small or 1 large shallow serving dishes.  In a food processor, blender or

with a hand mixer combine the salsa and cream cheese (it will be runny) and

pour over the beans.   Layer the other ingredients in order ending with the

tomatoes.  Refrigerate for at least 1 hour before serving.  Serve with baked

tortilla chips - my favorite brand is Tostitos.  I sometimes garnish by

edging the dish with chips.

If you want to work ahead, I prepare all the ingredients and do the first 2

steps of preparation (layer the beans and cream cheese/salsa mixture),

refrigerate for up to 2 days and layer the rest of the ingredients just

before serving.

Enjoy!


mock-guacamole

Date:    Tue, 11 Apr 95 08:40:59 EDT

From:    CCDIANE@MIZZOU1.missouri.edu

Mock Guacamole

4 green onions, each cut in 1 inch pieces

1 (15 ounce) can very young small peas, drained

1/4 C nonfat sour cream (dont know how it would taste if you omitted this)

4 T green taco sauce (tomatillo salsa)

1/4 C chopped tomato

1/4 tsp garlic salt

between 1/8 and 1/4 c finely chopped red onion (depending on how chunky

 you like your guacamole)

taste.. if necessary add more salt to taste

In a food processor blend the green onion and peas until smooth.

fold in the other stuff.  Cover and chill.

I can't remember all the nutritional info.. but for 12 servings the fat

0.1 grams of fat!!!!  Try this one.


mock-guacamole-2

Date: Fri, 25 Aug 95 10:26:28 EDT

From: msutton@usgcrp.gov (Mark Sutton)

Mockamole/Mock Guac

------------------

5 or 6          combination of small fresh green

                zucchinis, pattypan, and

                scallopini squashes (pattypans make

                the guac creamier)

3               garlic cloves, sliced into narrow strips

                salt and pepper to taste

Optional

seasonings:     salsa

                lime or lemon juice

                cumin

                chopped tomatoes

                chopped green onions

                chopped chiles

                chili powder

                cilantro

-----------------------------

1.  Chop the squash into small pieces.

2.  Steam the squash, garlic, and salt/pepper together until the

squash is _completely_ cooked but still green.

3.  Drain the liquid out of the squash and place the squash in

a large bowl.

4.  With a fork or potato masher, mash the squash until you

cannot detect individual pieces of squash.  Drain the squash again.

5.  Add any of the optional seasonings to taste.  Mix together.  Chill

(to set) or serve immediately.


mockamole

Date: Mon, 31 Jul 95 16:17:29 PDT

From: gloria@mri.com

Subject: Mockamole (AKA Mock Guac)

We've been growing squash this summer and came up with this

recipe to use the squash before they became baseball bats

and balls .......

Mockamole/Mock Guac

-------------------

5 or 6	combination of small fresh green

zucchinis, pattypan, and

scallopini squashes (pattypans make

the guac creamier)

3	garlic cloves, sliced into narrow strips

salt and pepper to taste

Optional

seasonings:	salsa

lime or lemon juice

cumin

chopped tomatoes

chopped green onions

chopped chiles

chili powder

cilantro

fat-free sour cream or yogurt

-----------------------------

1.  Chop the squash into small pieces.

2.  Steam the squash, garlic, and salt/pepper together until the

squash is _completely_ cooked but still green.

3.  Drain the liquid out of the squash and place the squash in

a large bowl.

4.  With a fork or potato masher, mash the squash until you

cannot detect individual pieces of squash.  Drain the squash again.

5.  Add any of the optional seasonings to taste.  Mix together.  Chill

(to set) or serve immediately.


mushroom-pate

Date:    Fri, 05 Nov 93 07:48:26 CST

From:    Lu Bozinovich <U33754%UICVM@UICVM.UIC.EDU>

Mushroom Pate (vegan)

3 slabs firm tofu (preferably one without much of a bite)

10 oz porcini mushrooms (any mushrooms will do)

3 small stalks of green onion, chopped finely

salt

Process the tofu in food processor or electric food chopper.  Saute the

mushrooms, sliced, in a minimal amount of water, as they will release

their own water while cooking.  Mix in the mushrooms and their water,

continue to blend.  Add the finely chopped green onions, and salt to

taste.  Blend a few seconds longer, and spread on dense whole wheat

bread, or pack into a crock and refrigerate for later use.

With pesto: Replace the green onion with 1 cup loosely packed basil and

1 clove garlic.  The basil/garlic mix will have to be chopped or ground

before adding it to the pate, because otherwise you will wind up with

whole basil leaves in your pate!

With tarragon: Mmmmm!  This is how I had it at the natural foods' deli,

where the version was nonvegan.  Replace the green onion with 1 tbs.

tarragon and 1 tbs. lowfat (here, soy) margarine.  Continue to blend

until done.


pea-guacamole

Date: Thu, 24 Aug 1995 13:43:15 -0700

From: FINNIGAN/Apple@eworld.com

 It's from _The McDougall Program for Maximum Weight Loss_.

Sweet Pea Guacamole

Servings:  Makes 2 Cups

Prep Time:  15 Minutes

2 pounds frozen peas, thawed

1/2 bunch cilantro, washed and trimmed

2 cloves garlic

1/4 cup fresh lime or lemon juice

2 tablespoons rice vinegar

2 tablespoons soy sauce

1 teaspoon ground cumin

1/8 teaspoon crushed red pepper flakes (or to taste)

Combine all the ingredients in a food processor and process until fairly

smooth.

Variation:  For a chunky version of guacamole, stir in one chopped tomato and

four chopped scallions.


pineapple-spread

Date: Mon, 28 Aug 1995 02:50:17 -0400 (EDT)

From: Diane Morrissey <tree@pbfreenet.seflin.lib.fl.us>

                   POLYNESIAN PINEAPPLE SPREAD

1/2 cup yogurt cream cheese

2 TAB crushed pineapple

1/2 cup finely chopped dates

1 tsp shredded coconut

Mix well and chill. Spread on crackers or fill celery. Makes 2 cups.

Orginal recipe calls for 1/2 cup shredded coconut but I didn't want to

use that much. It really tasted good without the coconut but I put in a

little bit for texture.


pumpkin-spread

Date:    Thu, 23 Jun 94 08:25:28 EDT

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

Savory Pumpkin Spread

1    Cup  pumpkin puree

1/4  Cup  water (or more)

1    Tbsp nutritional yeast

1/2  tsp  marjoram

1/2  tsp  dried parsley

1/4  tsp  mustard powder

1/4  tsp  garlic salt (or salt), or to taste

Mix all ingredients and serve.  More water can be

added for a thinner, "dipping" sauce.


queso-dip

Date:    Thu, 18 Aug 94 01:29:37 EDT

From:    MAYFLIES@aol.com

I make a ff queso dip with those ff slices - Kraft American - and

rotel tomatoes and green chilies

FF Queso

1 pkg ff American slices(12oz?)

1 can diced tomatoes and green chilies(10 oz?)

Nuke it all until the cheese melts, stirring occasionally.  Serve with baked

tortilla chips.  You can make this into chili con queso by adding a can of

spicy ff veggie chili.  I put this in my little crock-ette and enjoy.


ranch-dip

Date:    Thu, 24 Feb 94 02:54:42 EST

From:    mayflies@aol.com

My favorite dip for ff fries is a variation on Ranch Dip

1 pkt Hidden Valley Ranch Buttermilk Recipe Dressing

1 1/2 cups ff sour cream (Land 'O Lakes is my favorite)

1/2 cup ff mayo

Blend all ingredients until smooth.  You can use it right away and it's

fine-but flavor seems better the next day.

This has been a real life saver for my diet.  I feel like I'm not being

deprived when I can have a "real" snack once in a while.


skordalia

Date:    Mon, 08 Aug 94 14:35:41 EDT

From:    Redcz@aol.com

=============

SKORDALIA (Greek Potato Dip)

3 large potatoes

3-4 teaspoons fresh garlic, mashed & chopped

1/2 cup lemon juice

2 cups fat-free mayo

Peel and boil potatoes.  Drain (save some of the cooking water), cool, mash

with garlic.  Mix in lemon juice, then mayo.  Mix until well incorporated.

 Add potato-cooking water as need to thin slightly.  Chill before using.

Makes just under 3 cups.


smoky-bean-dip

Date:    Wed, 24 Aug 94 19:09:48 PDT

From:    lynda@decide.com (Lynda Korsan)

I tried this last week, when I had to take an appetizer to a pot-luck dinner.

It works with raw veggies as well as baked tortilla chips.

Smoky Bean Dip

1  can garbanzo beans

1  4-oz can chopped green chilies

1/4 C. bottled no-fat barbecue sauce

       (I used Healthy Choice hickory)

1 tsp ground cumin

1 tsp minced garlic

Rinse and drain garbanzo beans.  Puree with

remaining ingredients in a food processor or blender.

Cover and chill at least one day.  Makes 2 cups.

From (I'm embarrassed to admit) Woman's Day 12/93 issue.


spicy-bean-spread

Date:    Sat, 17 Apr 93 10:06:50 CDT

From:    mdk@pegasus.udev.cdc.com

from "The McDougall Program":

SPICY BEAN SPREAD: (highly spicy, but I like it)

-------------------

1.5 cups cooked and drained kidney or pinto beans (1 15-16 oz can)

1/2 yellow onion, chopped

1 tomato, chopped

1 clove garlic (I use more)

1 TBS. low-sodium soy sauce

1/2 TBS. chili powder

1/2 TBS. ground cumin

1/2 TSP. paprika

1/2 TSP. dried oregano

Process all ingredients in blender/food processor until smooth.  You might

want to add a little water during processing.

This is great packed in a whole=wheat tortilla or pita pocket.


spicy-bean-spread-2

Date:    Fri, 02 Jul 93 12:56:08 PDT

From:    therese@garnet.berkeley.edu

Adapted from the local newspaper (The San Francisco Chronicle)

Spicy Black Bean Spread

1 cup uncooked black beans

1 bay leaf

1 small red bell pepper

1 jalapeno pepper

3 cloves garlic

1 teaspoon cumin

1/4 cup finely chopped cilantro

1/4 to 1/2 cup vegetable stock

Salt and freshly ground black pepper to taste

Rinse and pick over beans.  Soak overnight, then discard soaking water.  Place

beans in a kettle with water to cover and the bay leaf.  Simmer until very

tender, 1 to 1 1/2 hours (I just blasted them in my pressure cooker for 20

minutes!)

While beans are cooking, roast the peppers in the broiler or on a grill or

gas burner, until completely charred.  Place in a paper bad for 10 minutes

to steam, then remove the skins and seed the peppers.  For a spicier spread,

include some of the seeds from the jalapeno.

Combine all ingredients except stock and salt & pepper in a food processor

and puree to a thick paste.  Add enough stock to make it a spreadable

consistency (I didn't add any, actually), and season with salt and pepper.

per tablespoon:  15 calories, 1 gm protein, 3 gm carbohydrate, 0 gm fat,

0 mg cholesterol, 1 gm fiber


spicy-garbanzo-spread

Date:    Mon, 04 Oct 93 09:55:49 PDT

From:    tachyon@cats.ucsc.edu (Tane' Tachyon)

SPICY GARBANZO SPREAD

Note: this is very crumbly stuff ... people who would rather avoid

having lots of crumbs fall out of their pita or tortilla or whatever,

or who would like to have it on toast or bagels, should probably add

more liquid.  Personally I like the crumbly rather than wet texture.

I cooked one pound (dry) of garbanzo beans.

In my rice cooker I cooked together:

     two cups (dry) of brown rice

     1 tb vegie broth powder

     2 tsp hot curry powder

While they were cooking, I chopped in the cuisinart and threw into a

very big bowl:

     a big red bell pepper (usually I would use 2 or 3 anaheim peppers

                            instead, but I didn't have any)

     a whole big head of garlic

     a couple handfuls of basil leaves from the garden

     a handful of oregano leaves from the garden

     13 very hot peppers from the garden, some were serranos and some

            a guatemalan purple variety -- this made the result *very*

            hot, so other people might like to use less

I also chopped a bunch of green onions and threw it into the bowl

When the garbanzos were done, I ground them up in the cuisinart with:

     1 tb balsamic vinegar

     1 tb vegie broth powder

     2 tsp hot curry powder

     (if I hadn't been out of cumin I would have thrown some of that

     in too)

Then I threw the rice and ground-up garbanzos into the big bowl and

mixed it all together.

This makes over three large peanut-butter jars (I may not eat peanut

butter any more but I still have lots of old jars for just this

purpose) full of spicy sandwich filling.


spinach-dip

Date:    25 Feb 95 11:17:17 EST

From:    "Lisa Smith" <lisa_smith@library.lib.ncsu.edu>

Here's a ff version of a dip sold at my favorite natural foods grocery:

Spinach dip

1 16 oz container of ff sour cream

1 pkg ff cream cheese

1 10 oz pkg of frozen spinach

1 envelope onion soup mix

1/4 cup water chestnuts, chopped

1/4 cup red onion, chopped

Thaw spinach and squeeze out moisture.  In a large bowl, combine all

ingredients.  Chill and serve with pitas or crackers.

This dip looks great served in a hollowed-out loaf of brown bread.

Another variation is to substitute an envelope of spring vegetable soupmix.

You can eat it right away, but it tastes better after chilling awhile.


sweet-potato-spread

Date: Mon, 11 Sep 95 13:48:00 EDT

From: m-js0217@DOC.CS.NYU.EDU (Julia Stone)

From the October _Vegetarian Times_

Sweet Potato Spread

This easy recipe serves as an appetizer with crackers or pita chips.

At the dinner table, it substitutes for butter as a bread spread.

2 medium sweet potatoes

1 medium onion, minced

1 Tbs. maple syrup

1 Tbs. Tahini

Salt and pepper to taste

Preheat oven to 350 degrees.  Bake potatoes 30 to 40

minutes, or until soft.

While potatoes bake, heat water or veggie broth in a saucepan

over medium heat.  Saute onion 15 to 20 minutes or until golden

brown.  Place cooked onions in food processor; blend a few

seconds.

Scoop out potatoe flesh; place in processor with onions.  Blend and

add maple syrup, tahini, salt and pepper; blend again until smooth.

Sample spread, adjusting maple syrup/tahini to taste.  Serve warm

or cover and refrigerate.  Can be made 1 to 2 days ahead. Makes

about 3 cups.


sweet-potato-spread-2

Date: Wed, 4 Oct 1995 09:21:13 -0400 (EDT)

From: Judith Thomas <jethomas@mailbox.syr.edu>

 Adapted from the October _Vegetarian Times_

Sweet Potato Spread

"This easy recipe serves as an appetizer with crackers or pita chips.

At the dinner table, it substitutes for butter as a bread spread."

2 medium sweet potatoes

1 medium onion, minced

Water or broth for sauteeing

1 Tbs. maple syrup

Pureed chickpeas* (I pureed about 1 cup and added it by tablespoons to the

spread to get a consistency I liked. Used the leftover c/p in spaghetti

sauce)

Salt and pepper to taste

*I pureed the chickpeas in the food processor.  I put them in with no

liquid and pulsed, then added the cooking water a tiny bit at a time to

get a thick paste.

Preheat oven to 350 degrees.  Bake potatoes 30 to 40

minutes, or until soft.  (I microwaved mine)

While potatoes bake, heat water or veggie broth in a saucepan

over medium heat.  Saute onion 15 to 20 minutes or until golden

brown.  Place cooked onions in food processor; blend a few

seconds.

Scoop out potato flesh; place in processor with onions.  Blend and

add maple syrup, pureed chickpeas, salt and pepper; blend again until smooth.

Sample spread, adjusting maple syrup/chickpeas for taste and consistency.

Serve warm or cover and refrigerate.  Can be made 1 to 2 days ahead. Makes

about 3 cups.


three-color-pate

Date:    Sat, 08 Jan 94 17:46:07 EST

From:    Cindy_Bloch@transarc.com

3-color Pate

Adapted from the Spinach Torte recipe in the "No Salt No Sugar No Fat

Cookbook".

Yield: 2 little loaves (individual loaf pans, I think they're 3x5?).

Double the recipe to make one regular loaf, and bake it for closer to

an hour.

1 1/2 C chopped onion

2 cloves garlic, minced

1/2 C veggie stock

1 1/2 C sliced mushrooms

2 egg whites or 1 egg worth of egg replacer

(I think I used 2 eggs worth of egg replacer and it

 seemed too stiff; I ended up adding more stock)

1/4 tsp. celery seed

1/8 tsp. pepper

1/2 C breadcrumbs

1 bag of spinach (that's about a lb, right?)

1/2 lb. cauliflower

1/2 lb. carrots

Cook onions and garlic in stock until tender.  Add mushrooms and cook

2-3 more minutes or until most of the liquid has evaporated.  Cool.

Place in blender with spices and egg stuff and blend.

Wash the spinach, and cook for 2-3 minutes in the pan that cooked the

onions.  Steam the cauliflower and carrots; mash them seperately.

Combine spinach, 1/3 mushroom mixture, 1/3 breadcrumbs.  Repeat with

cauliflower and carrots, keeping them seperate.  (I also add some salt

here; the cauliflower and carrots seem to need it.)

Put the 3 mixtures in the loaf pan(s) in whatever order you want to

see the colored layers.  Bake at 350 for 30-40 minutes, until it's

firm.  Serve hot or cold.


tomato-dip

Date: Mon, 28 Aug 1995 02:50:17 -0400 (EDT)

From: Diane Morrissey <tree@pbfreenet.seflin.lib.fl.us>

Wanted something different then sulsa for a vegetable dip. Made these two

and were good.

                      TANGY TOMATO DIP

1/2 cup ff yogurt

1 cup cottage cheese

1/4 cup tomato juice

1 TAB onion flakes

1/4 tsp. dry mustard

1 tsp lemon juice

2 TAB catsup

1 tsp soy sauce

Sieve cottage cheese and fold in yogurt. Blend in mustard, soy sauce,

catsup, tomato juice and onion flakes. Makes 2 cups.


tomato-garlic-spread

Date:    Thu, 03 Mar 94 09:07:54 PST

From:    Jacqui Lynch <jacquil@henson.cc.wwu.edu>

ITALIAN BAGEL SPREAD

8 oz Philadelphia Free Cream Cheese

Fresh chopped basil to taste (I used approx. 1/2 cup)

2-3 garlic cloves, minced

6-10 sun-dried tomatoes

Place the sun-dried tomatoes in a bowl, cover with hot water, and

let soak for 10-15 min.  Drain and pat dry, then cut the tomatoes into

strips or chunks.  Mix everything together vigorously (the cream cheese

turns a lovely pink color).  Let the mixture rest in the fridge for a

couple of hours if you want a firmer spread.  This spread is wonderful on

toasted garlic bagels.


vegan-pate

Date:    08 Nov 93 14:48:00 -0400

From:    "Carol A. Ruiz (203) 727-7706" <CAR%A1%UTRC@mrgate.utc.com>

VEGAN PATE

1 can garbanzos, drained, rinsed, and mashed with a potato masher

1/2 cup + 1 tbsp whole wheat flour

1/2 cup Nutritional Yeast

2 Tbsp. lemone juice

1 grated raw potato

4 stalks of green onion, thinly sliced

1 grated stalk of celery

1 grated carrot

1 1/2 cups warm water

Thyme, basil, sage, salt, pepper

  (1 tsp. of each or more to taste)

Mix all ingredients together.  Pour into a 9" square pan - It looks a bit

soupy but don't worry. Bake at 350 degree F. for one hour (+15-20 minutes)

until golden brown.  The top will be firm, but inside will still be liquidy

- this is OK, as it cools to a pate-like consistency.

Refrigerate and serve cold. Use this on crackers, or as a spread for

sandwiches.  Hope you like it.  It also seems that we could get some

interesting flavor variations by playing with the spices. (Let me know if

you try something new and like it :)).


white-bean-pate

Date:    Sat, 19 Jun 93 23:16:57 EDT

From:    brianc7027@aol.com

White Bean Pate'

by - Paulette Rossi, Portland Oregon

Piquant braised-deglazed onions enrich this mixture.

1 large (about 1/2 pound) onion, finely chopped

2 cloves garlic, pressed or minced

about 1/2 cup regular strength vegetable stock

1/4 cup sherry vinegar or white wine vinegar

1 (15oz.) can cannellini (white kidney) beans, drained

salt and pepper

Assorted Veggies

     In a 10 - 12 inch frying pan, combine onion, garlic and 1/4 cup broth.

Stir often over medium-high heat until a brown film forms on pan bottom, 6 -

8 mins.  Deglaze pan by adding vinegar; stir to release brown film.  Repeat

browning and deglazing once or twice, using 2 T. broth at a time, until

vegetables are richly browned.

     Add beans to onion mixture and coarsely mash.  If needed, add a little

more broth to give beans the texture of creamy mashed potatoes.  Add salt and

pepper to taste.  Mound in a bowl or on a plate.  If making ahead, cover and

chill up to 3 days.

     Serve pate' worm or cool; Makes about 1 1/2 cups, 6 - 8 appetizer

servings.

52 cal. (6.9 percent from fat); 3.2 g. protein; 0.4 g fat (0 sat); 8.9 g

carbo.; 70mg sodium; 0mg chol.

This is the best acceptable pate' I have seen yet!  Enjoy.

Tracey Cole


white-bean-spread

Date:    Tue, 25 Oct 94 07:52:00 EDT

From:    "Von Balson, Kathleen" <VBalson@IT.jea.ci.jax.fl.us>

from my "Best of Vegetarian Times" collection.

White Bean and Herb Sandwich Spread

1 cup cooked and drained white beans

2 tbs chopped fresh parsley

1 tbs snipped chives

1 tbs chopped fresh dill (or 1 tsp. dried dill)

1/4 tsp salt (can eliminate this if using canned beans)

1/8 tsp pepper

2 oz. non fat cream cheese

1 tbs fresh lemon juice

8 slices of favorite bread (recipe recommends dark rye)

1 cucumber, peeled and thinly sliced

lettuce

sprouts

Combine first 8 ingredients in a food processor and process until smooth.

 Taste for seasonings and add more herbs or lemon juice if necessary.

 Spread mixture on bread, top with cucumber, lettuce and sprouts.  Put

sandwiches together and slice.

Makes 4 servings


balsamic-dressing

Date:    Tue, 25 Oct 94 10:00:00

From:    dmc@cherry-semi.com (Dawn Chace)

ff dressing from Susan Powter's Recipes

**Balsamic Dressing**

3/4 c water

1/4 c balsamic vinegar

3 tsp. capers

2 tsp. Dijon mustard

1-1/2 tsp. dried basil

1 Tbl. fresh parsley, chopped (optional)

Combine the ingredients.  Adjust vinegar to taste, since it has a stong

flavor.  Store in a covered container in the refrigerator.

Makes 1 cup


balsamic-vinaigrette

Date:    Fri, 04 Jun 93 14:14:52 EDT

From:    brakes!ellen@elekta.com (Ellen C.)

Specifically, from VT, I've adapted the following (basically I simply

eliminated the oil they listed):

 Balsamic Vinaigrette

-----------------------

1/3 c balsamic vinegar

1/4 c apple cider vinegar

1/4 c water

1Tbs. dijon mustart

1 Tbs. minced fresh garlic

1/2 tsp. apple juice concentrate or 1-2 Tbs. orange juice

optional:  1 tsp. minced fresh parsley

           1 tsp honey (this does add "clingability" )

Simply mix or blend together.  As with most things containing raw

garlic, the longer it keeps, the stronger the garlic.

( I find this goes well with greens and fruit and advacado and onions.)


balsamic-vinaigrette-2

Date: Tue, 27 Jun 1995 11:38:57 -0400

From: NRGallaghr@aol.com

NF Vinegarette

The following is a no fat dressing that is great with green salad or

tossed with pasta and fresh vegetables for a cool summer meal.

1/2 C. Balsamic Vinegar

3T NF Mayonnaise

3T Water

3 T Orange Juice

1/4 tsp basil

1/4 tsp oregano

1/4 salt

1/4 tsp sugar

Whisk until blended. Delicious! My kids even like it and THATs hard to

believe.


basic-dressing

Date:     Wed,  31 May 95 8:03 +0200

From: <ABBY@vms.huji.ac.il>

The Pritiking Longevity Center Cookbook has some excellent FF dressings.

Here is the basic one which my wife and I use all the time and the minor

variations that are also presented.  In addition there are a number of other

dressings in the cookbook.

Pritikin Basic Dressing

1/4 cup red wine vinegar or rice vinegar

1 tsp. apple juice concentrate

1/8 tsp. cayenne pepper

1/4 tsp. garlic powder

1/4 tsp onion powder

2 tsp fresh lemon juice

1 tsp low-sodium soy sauce

1 1/2 tsp dijon mustard

1/3 cup water

Place all ingredients in a jar with a tight fitting lid.  Shake for 1 minute.

Variations:

Italian dressing-add 1 1/2 tsp oregano, 1 tsp sweet basil and 1 tsp tarragon,

crushed with mortar and pestle

Cumin dressing-add 1/4 tsp ground cumin

Tarragon dressing-add 1 1/2 tsp tarragon, crushed with mortar and pestle

For the variations just add the additional ingredients to the basic dressing.


basil-vinaigrette

Date:    28 Apr 94 09:34:08 PST

From:    "Tanya Heikkinen"  <THEIKKINEN@marvin.ag.uidaho.edu>

Basil Vinaigrette

-----------------

1/4 cup balsamic vinegar

1/4 tsp dried basil (or 1/2 tsp fresh)

1/4 tsp dried oregano (or 1/2 tsp fresh)

Put all ingredients in a small bowl, and stir.  Let sit about 10

minutes.


buttermilk-dressing

Date:    Wed, 27 Jul 94 14:23:53 EDT

From:    jawallac@uga.cc.uga.edu

Basic Buttermilk Salad Dressing

1/2 c lowfat buttermilk                 Mix all ingredients together

1 T white wine vinegar                  and store in refrigerator.

1/2 t sugar

2 t dijon mustard

salt and pepper to taste (about 1/4 t each)

3 green onions, thinly sliced

1 garlic clove, minced


chili-cilantro-dressing

Date:    Thu, 12 May 94 17:19:00 EDT

From:    "Anne.Cox" <20676AC@msu.edu>

From the New McDougall Cookbook

CHILI-CILANTRO DRESSING (fantastic!wonderful!use on anything!-ac)

1 4oz. can chopped green chilis

1/4 c chopped fresh cilantro

1/4 c water

1/4 c fresh lime juice

1-2 cloves garlic

2 t honey

freshly ground pepper to taste

Place all of the ingredients in a food processor or blender.  Blend until

smooth.  (one of those Braun hand blenders works really well-ac)


citrus-herb-dressing

Date:    Tue, 17 May 94 10:14:54 GMT

From:    nanette.blanchard@springsboard.org (NANETTE BLANCHARD)

    From Beyond Alfalfa Sprouts and Cheese...

    CITRUS HERB DRESSING

1/2 medium-sized red bell pepper, cut up

2 medium tomatoes, cut up

1/2 cup loosely packed fresh basil leaves

2 cloves garlic, minced

1/2 cup fresh orange juice

1/2 cup loosely packed fresh parsley

1/4 cup raspberry vinegar

1 Tbsp dry mustard

2 tsp fresh thyme leaves or 1 tsp dried

2 tsp fresh tarragon, or 1 tsp dried

2 tsp fresh oregano, or 1 tsp dried

ground black pepper

    Combine all ingredients in a blender or food processor

and blend until pureed.

    Makes approximately 1 1/2 cups (Per 2 Tbsp: 13 calories,

0 grams fat)


citrus-vinaigrette

Date:    Mon, 13 Jun 94 07:41:37 GMT

From:    nanette.blanchard@springsboard.org (NANETTE BLANCHARD)

It is from the July/August 1994 issue of Pillsbury Fast & Healthy.

              ZESTY CITRUS VINAIGRETTE

    This dressing lends zesty flavor with no fat. Serve

it on a salad of spinach leaves, mandarin orange segments,

sliced celery and croutons.

2 Tbsp powdered fruit pectin

1 tsp sugar

2 Tbsp chopped fresh parsley or 2 tsp dried

1/4 tsp salt

1 tsp chopped fresh oregano or 1/4 tsp dried oregano

Dash ground red pepper (cayenne)

1/2 cup water

1 Tbsp frozen orange juice concentrate, thawed

1 Tbsp white wine vinegar or cider vinegar

1 garlic clove, minced

    Combine all ingredients in small jar with tight-

fitting lid; shake to blend well.

    2/3 cup, 1 Tbsp per serving (8 calories, 0 g fat,

0 g chol, 50 mg sodium)


creamy-salad-dressing

Date:    Mon, 20 Jun 94 10:05:44 PDT

From:    vmh@IntelliCorp.COM

creamy salad dressing

2 very heaped tablespoons non-fat yogurt

1 tablespoon balsamic vinegar

1 teaspoon plum sauce

salt to taste

bland and pour over salad.


cucumber-dressing

Date:    Tue, 21 Jun 94 07:39:12 PDT

From:    Jessica Shawl - MPG <jshawl@pcocd2.intel.com>

from The 8-week Cholesterol Cure Cookbook

Creamy Cucumber Dressing - makes about 2 cups

1 cup plain nonfat yogurt

1/2 medium cucumber, chopped fine

1 tsp fresh-squeezed lemon juice

1 clove garlic, minced very fine

1/2 tsp salt

1/2 tsp ground white pepper

Blend ingredients together in a jar and store in the refrigerator.

Use generously with falafel as well as with fresh green salads.

Serving size: 1/4 cup   Calories: 19.4  Fat: .081 grams

Cholesterol:  3.004 mg   Sodium: 145 mg


cucumber-tofu-dressing

Date:    Sun, 18 Dec 94 12:54:51 CST

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

Cucumber-tofu dressing

Saw a recipe for cucumber sauce on the list today; if you don't eat milk,

this is an alternative.  I made it the other night for falafels (baked of

course) and it was fine:

about 8 oz. tofu (your choice, I used White Wave reduced-fat)

2 T. capers

1/4 c. lemon juice

pinch of black pepper

whirl in blender until smooth

grate 1 medium cucumber (no, you don't need to remove seeds) and squeeze out

the excess liquid.   Stir into the tofu mixture.  Add a small amount of

chopped fresh mint if available.  Let stand for a while so the flavors blend.


curry-salad-dressing

Date:    Fri, 29 Oct 93 10:00:17 CDT

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

a salad dressing idea:

1 c. nonfat yogurt (or soy yogurt)

3 T. rice vinegar  (or more to taste)

1 T tarragon

1 T curry powder

1 T nutritional yeast

mix all ingredients, let it sit around for an hour or so.  Flavor improves

with age.


dill-dressing

Date: Wed, 31 May 95 13:35:13 CDT

From: Debbie=Thomson%Mkt=Comm%PCMkt=Hou@bangate.compaq.com

I found this recipe in the Mother's Day card my son gave me.

Oil-free Dill Dressing

2/3 c. water

1/4 c. white wine vinegar

3 T. powdered fruit pectin

1 T. snipped fresh dill

1 t. sugar

1/4 t. garlic powder

1/4 t. dry mustard

1/4 t. pepper

In a screw-top jar, combine all ingredients.  Cover; shake.  Chill up to 3

days.  Shake before serving.  Makes 1 1/4 cups.


garlic-caesar-dressing

Date:    Fri, 04 Jun 93 14:14:52 EDT

From:    brakes!ellen@elekta.com (Ellen C.)

Specifically, from VT, I've adapted the following (basically I simply

eliminated the oil they listed):

 Garlicky Caesar Dressing

--------------------------

4 - 5 cloves mashed fresh garlic

1 tsp. good red wine vinegar

2 tsp balsamic vinegar

1 Tbls. lemon (preferbly fresh)

1 tsp. water

1/2 tsp. dry mustard

1-2 drops hot pepper sauce

Mix or blend all ingredients together.

When I eat out, I always order their lowfat  salad dressing on the

side  and either vinegar or lemon.  Then I mix about 1-2 tsp of the

lowfat dressing with the straight vinegar or lemon.  This adds lots of

flavor and additional "cling" with just a little bit of fat.


ginger-orange-dressing

Date: Mon, 2 Oct 1995 07:06:58 -1000 (HST)

From: Neal Pinckney <neal@pixi.com>

A recipe from my week at NIF:

GINGER ORANGE DRESSING    (National Institute of Fitness)

1 C orange juice

1 T ginger, fresh, grated

1 T Braggs liquid aminos

1/2 C seasoned rice vinegar

3 cloves garlic

2 C arrowroot thickening mixture (see note)

Combine all ingredients in a blender and puree.

(Arrowroot thickening mixture is 1/4 C arrowroot and 1/4 C cold water

mixed well and then added to 2 C boiling water.  Chill before using.)


honey-mustard-vinaigrette

Date:    28 Apr 94 09:34:08 PST

From:    "Tanya Heikkinen"  <THEIKKINEN@marvin.ag.uidaho.edu>

Honey Mustard Vinaigrette

-------------------------

1/4 cup apple cider vinegar

1/2 tsp honey

1 tsp prepared stoneground mustard

Put all ingredients in a small bowl.  Cream together until well

blended.


indian-dressing

Date:    28 Apr 94 09:34:08 PST

From:    "Tanya Heikkinen"  <THEIKKINEN@marvin.ag.uidaho.edu>

Indian Dressing

---------------

1/4 cup orange juice

1/4 tsp ground coriander

1/4 tsp chopped cilantro

1/2 tsp prepared sweet-hot mustard

Put all ingredients in a small bowl, and stir.  Let sit about 10

minutes.


italian-dressing

Date:    Thu, 13 Oct 94 10:03:56 PDT

From:    lynda@decide.com (Lynda Korsan)

Here's a salad dressing that works well.

It's from Mateljan, "Cooking without Fat."

Italian Dressing

2  Tbs apple cider vinegar

1  Tbs chopped onion

1/4  C water

2  Tbs frozen apple juice concentrate

1  clove garlic, cut in half

1  tsp honey

1/2 tsp crushed dried basil

1/2 tsp crushed dried oregano

    pinch white pepper

2 canned artichoke hearts (packed in water),

    rinsed and drained (about 1/2 C)

Combine all ingredients in blender or food processor

and puree until smooth.

Chill at least 15 minutes before serving.

Yields:  1 cup


italian-dressing-2

Date:    Tue, 25 Oct 94 10:00:00

From:    dmc@cherry-semi.com (Dawn Chace)

ff dressing from Susan Powter's Recipes

**No-Fat Italian Dressing**

1/4 c. lemon juice

1/4 c. cider vinegar

1/4 c. unsweetened apple juice

1/2 tsp. oregano

1/2 tsp. dry mustard

1/2 tsp. onion powder

1/2 tsp. basil

1/8 tsp. thyme

1/8 tsp. rosemary

Combine all ingredients.  Chill for atleast an hour or two to allow herbs

to blend.  Remove garlic glove pieces before serving.  (But it doesn't

list this in the ingredients, so I don't know how many to use.  ;)  )

Makes 12 Tablespoons


mango-orange-dressing

Date:    Wed, 21 Jul 93 16:05:55 CDT

From:    "Debbi Harris, CIC Dept., Parke-D 998-5709" <harrisd@aa.wl.com>

From the New McDougall Cookbook

Mango-Orange Dressing

Makes 3/4 cup

Prep time:  10 minutes

1 medium mango, peeled and cut into chunks

1/2 cup fresh-squeezed orange juice

1 clove garlic, crushed

1 teaspoon soy sauce

1/4 teaspoon curry powder

Place all ingredients in a food processor or blender.  Process until smooth.


mustard-dressing

Date: Wed, 24 May 1995 20:29:54 -0600

From: nanetteb@csn.net

Here is my favorite all-purpose dipping sauce that I use for

artichokes and various other veggies. It can also be used as a salad dressing.

Do shop around and taste the various seasoned rice vinegars available out

there to find your favorite. It is a really mild vinegar though and can be

used a lot for fatfree dressings and sauces. For this recipe, I sometimes add

dried or fresh basil.

SALAD DRESSING

From Jennifer Raymond's Peaceful Palate - keeps in the refrigerator

for 2 to 3 weeks.

1/2 cup seasoned rice vinegar

1-2 tsp stone ground or Dijon style mustard

1 clove garlic, pressed

Whisk all ingredients together. Use as a dressing for salads and for

steamed vegetables.


plum-dressing

Date:    Mon, 13 Jun 94 09:01:58 EDT

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

Spiced Plum Salad Dressing

1    4 oz jar  plum baby food (usually with tapioca)

1    Tbsp      soy sauce

1    tsp       5 spice powder ("Chinese") or garam masala

1/2  tsp       garlic powder

     dash      white pepper

               water

Mix together the baby food and seasonings.  Thin with water

to desired consistency (for pouring, dipping, etc).


salad-dressing

Date:    28 Apr 94 09:34:08 PST

From:    "Tanya Heikkinen"  <THEIKKINEN@marvin.ag.uidaho.edu>

I'll give a few guidelines for creating your own FF salad dressings,

then a couple of samples that have worked well for me.  These recipes

make dressing for two people.  Dressing is very forgiving, and if it

tastes odd, it is easy enough to fix.

Vinegar Base:

I generally use balsamic vinegar as the base for salads when the rest

of the meal is european-style.  For indian, middle eastern, and asian

meals, I use brown rice vinegar, which I get at the local ethnic-food

store. Otherwise, you can use apple cider vinegar.  I don't use white

vinegar, since I like a little flavor with my acidic foods :-)  Start

with about 1/4 cup of vinegar.

Herb or Spice:

If you want to use an herb, fresh ones are the best.  Otherwise,

dried will do.  I tend to use herbs and spices traditionally used in

the style of cuisine I am preparing.  Add a total of 1/2 to 1 tsp of

herbs and spices.

Sweetener:

This is entirely optional, it just adds another dimension to the

dressing. Use a flavorful sweetener, like honey (I've never tried

brown rice syrup or malt sweetener, they'd probably be great).  Table

sugar will add sweetness, but, like white vinegar, little flavor.  Use

about 1/2 tsp of sweetener.

Mustard:

This, again, is optional, but a nice touch.  Don't use yellow mustard.

Stoneground and Dijon mustards are tasty.  Use sweet hot mustard in

asian-style dressings.  Use about 1 tsp of prepared mustard.

Water:

This will tone down the dressing a bit, if you like to dump a lot of

dressing on your salad.  I generally don't add water, but then I only

dribble a little dressing over each bowl.  The dressing is very

flavor-saturated, so it actually will spread over two bowls of salad.

Add about 1/4 cup of water if you want to use it.


shallot-dressing

Date:    Tue, 11 May 93 17:35:15 EDT

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

From the *Sunset Magazine* Jan 1991

This is easy to adapt to your tastes, adding whatever seasonings you

want to what is really only just thick water.  One warning, be careful

with the arrowroot.  It thickens just as it comes to the boil but I

found it must be cooked a bit or the dressing will taste starchy.  I

think that also results from using too much arrowroot.  A general

rule:

for 1 Cup H2O       1/2  Tbsp  arrowroot = thin sauce

                      1  Tbsp            = medium

                3/2 - 2  Tbsp            = thick  (be careful, too much = ick!)

SHALLOT DRESSING

2/3  Cup  H2O

  1  tsp  arrowroot

  1  Tbsp Dijon mustard

1/4  Cup  finely slivered shallots

1/4  Cup  sherry vinegar

In a 1- to 1 1/2-quart pan, blend H2O smoothly with arrowroot.  Bring to a

boil, stirring.  Chill (quickly, by setting pan in ice water) and add mustard,

shallots, and vinegar.  Use, or cover and chill up until next day.  Makes

about 1 cup.

Per Tablespoon: 4 cal.; 0.1 g protein; 0.1 g fat; 0.9 g carbo,; 28 mg sodium;

                0 g chol.


tamari-ginger-dressing

Date:    Mon, 30 Aug 93 14:00:26 EDT

From:    cgl1@cornell.edu (Chuck Goelzer Lyons)

From the Seitan Sisters' Summer Cuisine Cooklet

TAMAARI-GINGER DRESSING

1 T. tamari

1 to 1/2 tsp. brown rice vinegar

1 tsp. ginger juice

1 T. chopped or minced parsley

2 tsp. mirin

1/2 to 1/3 c. water


tomato-basil-dressing

Date: Mon, 17 Jul 1995 23:25:18 -0600

From: nanetteb@csn.net

                    *  Exported from  MasterCook II  *

                      Fatfree Tomato-Basil Dressing

Recipe By     : Pillsbury Fast and Healthy

Serving Size  : 1    Preparation Time :0:00

Categories    : Fatfree                          Salads

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

     1/2  cup           vegetable juice cocktail

   1      tablespoon    powdered fruit pectin

   1      tablespoon    lemon juice

   1 1/2  teaspoons     chopped fresh basil

   1      teaspoon      brown sugar

   1      clove         garlic -- minced

In small bowl, combine all ingredients; stir until pectin is dissolved.

Serve with tossed salad greens or vegetable salad.

Makes 2/3 cup, per 2 tbsp serv: 10 cal, 0g fat, 0 mg chol, 90 mg sod

                   - - - - - - - - - - - - - - - - - -


tomato-onion-dressing

Date:    Sun, 29 Jan 95 11:57:35 EST

From:    BRRB11A@prodigy.com  (MRS ROSE L GEIGER)

Well, here is my first attempt to duplicate the Vidalia Onion Summer

Tomato Dressing we've been talking about.  AND, in MHO, this is even

better, because it's not so darned sweet.

Any can of tomatoes would be fine, and even better, will be some fresh

garden tomatoes this summer.  This really does make a good fat free

dressing, but everyone who makes it will probably come up with a

slightly different formula.  I just guessed at the spices, seasonings,

etc. and it really is fairly close.  Be sure to share your successes.

--------- Recipe via Meal-Master (tm) v8.00 (BB)

      Title: Rose's Tomato/Onion Dressing

 Categories: Fat-free, Dressings

      Yield: about 2 1/2 cups

      1 cn Tomato Wedges (14 1/2 oz.)

      1 lg Sweet Onion

      2 tb Herb Vinegar (Or Whatever

           Vinegar you like . . . and

           You may want more than 2 TB)

    1/2 ts Poppy seeds

    1/2 ts Celery seeds

    1/2 ts Garlic salt

  1 1/2 ts Basil

      1 ts Cilantro

    1/2 ts Dill weed

    1/2 tb Sugar(More or less to taste)

    1/2 ts Citric Acid (optional, for

           A longer shelf life)

  1. Saute Onion along with the spices in a small amount

       of veggie broth, wine, or water until transparent and tender.

. 2. Put tomatoes and onion mixture in blender,

        add vinegar and sugar. Blend on low speed.

  3. Taste, add more vinegar, salt,  and/or more sugar

        to suit individual taste buds.

This makes a nice dressing for any kind of green salad.

Thanks for the prodding to get this done.  It's something I've been

wanting to do since selling the stuff last summer.


tomato-vinaigrette

Date:    Sat, 16 Apr 94 17:49:27 CDT

From:    judith@utig.ig.utexas.edu (Judith Haller)

from the _Lose Weight Naturally Cookbook_, by Mark Bricklin (Rodale

Press).

Tomato Vinaigrette

for 2 servings:

1/2 cup chopped, peeled tomato [but I think unpeeled is fine]

2 TBS white wine vinegar

1/2 tsp dried basil (or 1 1/2 tsp fresh)

1/2 tsp dried thyme (or 1 1/2 tsp fresh)

1/2 tsp Dijon mustard

Whir-Chop in your favorite blending appliance. Keep refigerated, lasts

about 2 days. Serve on green salads, or maybe pasta salad.


vinegar-dijon-dressing

Date:    Mon, 28 Feb 94 12:37:14 EST

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

Vinegar Dijon Dressing

  4  cloves    garlic, finely minced (or more)

  3  Tbsp      red wine vinegar  (good quality)

1-2  Tbsp      Dijon mustard  (good quality)

  1  tsp       salt

1/2  tsp       ground pepper


yogurt-cheese-dressing

Date:    Wed, 27 Jul 94 14:23:53 EDT

From:    jawallac@uga.cc.uga.edu

Yogurt Cheese Dressing                 Make the yogurt cheese by draining

                                       yogurt in cheesecloth until it's

1 c yogurt or buttermilk               thick enough to call cheese.  Mix

1 1/2 c yogurt cheese                  with other ingredients + refrigerate.

2-3 T vinegar                          Be sure to use only yogurt that

2-3 garlic cloves, minced              doesn't contain gelatin because

1 t dried dill weed                    yogurt cheese doesn't work as well when

salt and pepper to taste               the yogurt contains gelatin.


zesty-herb-dressing

Date: Mon, 17 Jul 1995 23:25:18 -0600

From: nanetteb@csn.net

                    *  Exported from  MasterCook II  *

                       Fatfree Zesty Herb Dressing

Recipe By     : Pillsbury Fast and Healthy

Serving Size  : 1    Preparation Time :0:00

Categories    : Fatfree                          Salads

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

     3/4  cup           white grape juice or apple juice

     1/4  cup           white wine vinegar

   2      tablespoons   powdered fruit pectin

   1      teaspoon      Dijon mustard

   2      cloves        garlic -- crushed

   1      teaspoon      dried onion flakes

     1/2  teaspoon      dried basil

     1/2  teaspoon      dried oregano

     1/4  teaspoon      coarsely ground black pepper

In small bowl, combine grape juice, vinegar and pectin; stir until pectin

is dissolved. Stir in mustard and remaining ingredients; mix well. Store

in refrigerator. Serve cold.

Makes 1 cup, per 1 Tbsp serv: 10 cal, 0g fat, 0mg chol, 10mg sod.


almond-tea

Date:    Fri, 28 Oct 94 17:09:09 PDT

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                           Tempting Almond Tea

Recipe By     : Home Cooking, Nov 1994

Serving Size  : 6    Preparation Time :0:00

Categories    : Beverages                        Fatfree

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   4                    Tea Bags -- regular strength

     1/2  Tsp           Lemon Rind -- finely grated

   4      C             Boiling Water

     1/2  C             Sugar -- or substitute

   2      Tbsp          Lemon Juice

   1      Tsp           Almond Extract

     1/4  Tsp           Vanilla

Refreshing taste treat.

Place tea bags and lemon rind in lg scalded teapot or pan.  Pour in

boiling water.  Cover and steep 5 min.

Stir in sugar, lemon juice, almond extract and vanilla. Serve at once.

Serves 4 - 6.

NOTE:  1/4 C honey may be substituted for sugar.  Place a fresh mint leaf

in bottom of cup before pouring in tea.

                   - - - - - - - - - - - - - - - - - -

NOTES : Formatted into MasterCook II by Reggie Dwork  reggie@netcom.com

       Cal  70.4

       Fat  0 g

       Carbs  17.9 g

       Dietary Fiber  0.1 g

       Protein  0.2 g

       Sodium  7 mg

       CFF  0.1%


apricot-fruit-flip

Date:    Sun, 23 Oct 94 21:24:56 CDT

From:    "Lonita A. Graham" <lgraham@comp.uark.edu>

Apricot Fruit Flip

1 (12oz.) can apricot nectar

1 med-size ripe banana

1/4 cup instant non-fat dry milk

2 Tbsp. lemon juice

1 Tbsp. honey

1 tsp. grated lemon rind

Ice cubes

  Combine all ingredients, except ice cubes, in container of an electric

blender.  Add enough ice cubes to measure 4 cups; blend until smooth.

Serve immediately.  Yields: 4 cups (108 calories/serving)


banana-malt

Date:    Mon, 26 Sep 94 08:29:57 PDT

From:    Raymond.Jackson@ebay.sun.com (Raymond Jackson)

Banana Malt

1 - 2 frozen very ripe bananas

1 - 2 Tbs Malt powder

~1 C  Rice Milk (maybe more?)

1 tsp vanilla (optional)

  Break or slice the banana into small chunks and put in a blender.  Add

malt powder.  Add a small amount of the rice milk and start to blend.

Add more rice milk as necessary until the banana goes from chunks

to puree, then blend for another minute or two before adding the rest

of the rice milk and optional vanilla.

  If you try to blend all the ingredients at once you're likely to

end up with un-blended banana chunks.

  This recipe is a good way to use over-ripe bananas, which we peel and

freeze when they've been on the counter for a bit too long.


banana-milk

Date:    Fri, 10 Feb 95 17:47:27 PST

From:    Barbara Zimmerman <barbara@crl.com>

Banana milk -- especially good over cereal

one banana

one cup water

1/2 teas. vanilla

Put everything in the blender until smooth


blueberry-smoothie

Date:    Sun, 24 Apr 94 11:05:07 EDT

From:    mayflies@aol.com

Smoothie

1/2 frozen bannana (or unfrozen + 1 ice cube)

1/4-1/2 c frozen blueberries

1/2-3/4 c rice dream vanilla lite

1/2 tsp vanilla extract

1 pkt sweetner (I use sweet one)

Dump it all in the blender and whir until creamy.

This is great for breakfast with WW toast.


breakfast-drink

Date:    Mon, 27 Feb 95 02:38:43 EST

From:    Gilgilmore@aol.com

Here's a quick but tasty breakfast drink that will stoke your furnaces

for those cold morning rides:

INTER-GALACTIC BREAKFAST DRINK

1 cup orange juice

1 large banana

2 T non-fat milk powder

Place all ingredients in a blender and mix on high for about 30 secs.

Add a few ice cubes for interest/texture.  One could optionally include

ingredients such as one half a peeled apple, tsp wheat germ, etc. Let your

taste, and conscience be your guide .  Drink on.


chocolate-milkshake

Date:    Mon, 18 Apr 94 10:00:14 EDT

From:    nka1@cornell.edu (Nadine K. Ames) (Nadine K. Ames)

chocolate milkshake

1 or more frozen banana(s) - I usually use 1 and a half

3 Tbsp. powdered cocoa

1 cup nonfat soymilk (approx. - I never measure, again it depends)

a drizzle of maple syrup or other sweetener - optional, I don't do this anymore

Blenderize.


cran-apple-tea

Date:    Fri, 28 Oct 94 17:09:09 PDT

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                         Fireside Cran-Apple Tea

Recipe By     : Home Cooking, Nov 1994

Serving Size  : 4    Preparation Time :0:01

Categories    : Fatfree                          Beverages

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1 1/2  C             Cranberry Juice

   1 1/2  C             Water

   4                    Herbal Tea -- bags, cinnamon apple

   4                    Cinnamon Sticks

     1/3  C             Brown Sugar

In med saucepan, bring cranberry juice and water to boil.  Add tea bags

and cinnamon sticks.  Remove from heat; cover and steep for 5 min.  Place

cinnamon sticks in preheated mugs.  Add brown sugar to tea mixture.  Stir

until dissolved.  Pour hot tea into mugs.

Serves 4

                   - - - - - - - - - - - - - - - - - -

NOTES : Formatted into MasterCook II by Reggie Dwork  reggie@netcom.com

       Cal  135.4

       Fat  0.5 g

       Carbs  36.3 g

       Dietary Fiber  7.4 g

       Protein  0.5 g

       Sodium  13 mg

       CFF  3.1%


cranberry-brew

Date:    Fri, 28 Oct 94 17:09:09 PDT

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                          Mulled Cranberry Brew

Recipe By     : Home Cooking, Nov 1994

Serving Size  : 12   Preparation Time :0:00

Categories    : Beverages                        Low Fat

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1      Pt            Cranberry Juice

   1      C             Water

     3/4  C             Sugar

   1                    Cinnamon Stick

   6      Whole         Cloves

                        Lemon Peel -- from 1/2 lemon, cut

                         -- into strips

     3/4  Qt            Burgundy -- (1 bottle)

   2      tbsp          Lemon Juice

                        Nutmeg -- to taste

Syrup can be made ahead.

Combine cranberry juice, water, sugar, cinnamon stick. cloves and lemon

peel in lg saucepan.  Bring to a boil.  Stir until sugar is dissolved.

Simmer gently 15 min.  Strain.  Combine syrup with wine and lemon juice;

heat, but DO NOT BOIL.

Serve in preheated mugs with a sprinkling of nutmeg.  The syrup can be

made ahead, kept in the refrigerator and combined with the wine and lemon

juice before serving.

Serves 12

                   - - - - - - - - - - - - - - - - - -

NOTES : Formatted into MasterCook II by Reggie Dwork  reggie@netcom.com

       Cal  129.2

       Fat  0.7 g

       Carbs  22.7 g

       Dietary Fiber  1.8 g

       Protein  0.4 g

       Sodium  13 mg

       CFF  6.7%


eggnog

Date:    Mon, 14 Nov 94 08:12:43 EST

From:    m-js0217@PEBBLES.CS.NYU.EDU (Julia Stone)

I found this recipe in the December '94 Vegetarian

Times!  Enjoy!

Low-Fat Eggnog

1 cup sugar

4 egg whites

1/3 cup water

1/4 tsp cream of tartar

4 cups skim milk

2 tsp. vanilla extract

1/2 to 1 cup brandy or rum

Nutmeg

Combine sugar, egg whites, water and

cream of tartar in a large not-aluminum

metal bowl; whisk to blend.  Set bowl over

a pan of simmering water, taking care that

the bowl does not touch the water.  Beat

with an electric mixer on medium about 10

minutes, until mixture registers 140 degress

on a candy thermometer and is very thick and

fluffy.  Continue to beat 3 more minutes; remove

from heat and beat until mixture has cooled

slightly.

Pour milk and vanilla into another large bowl.

Add egg white mixture and brandy or rum; combine

gently with a whisk.  Serve well-chilled and dusted

with Nutmeg.  (Nog will separate when standing,

but is easily recombined by whisking.)  Serves 8

Per serving: 176 CAL; 6G Prot.; 0.2G FAT; 29G CARB.;

2MG CHOL; 96 MG SOD.; 0 FIBER.  OVO-LACTO


fruit-berry-fizz

Date: Sun, 18 Jun 95 16:53 EST

From: hopi@iquest.net (Janice Heiss)

I found this in an old Kathy Cooks NATURALLY recipe book I forgot I had.

A FRUIT 'N BERRY FIZZ

1 1/2 cups blueberries

1 cup orange juice

1 cup pineapple juice

1 Tbsp. honey

1 Tbsp. lemon juice

1 cup fizzy water (Perrier, Calistoga, etc.)

Put first 5 ingredients in blender and liquefy.  Then mix in fizzy water.

Makes 2 or 3 servings.


fruit-smoothie

Date:    Thu, 13 May 93 17:26:50 PDT

From:    tls@miranda.rational.com (Tracey Sconyers)

Fruit Smoothie (makes one serving)

----------------------------------

1 frozen banana (best if cut into 1-inch chuncks, then frozen)

1/2 - 1 cup hulled strawberries (don't need to cut them up)

1/4 - 1/2 cup soy milk, orange juice, or water

cinnamon to taste

Add all of the ingredients in a blender. I start with 1/4 cup of

liquid and add more depending on how thick I want the smoothie.

Blend in spurts until smooth.

Variations:

* Use peaches, blueberries, apple slices, or more bananas in place

  of strawberries (or combine them!) May need to vary the liquid

  depending on the juciness of the fruit.

* Use fresh bananas and 1-2 ice cubes

* In addition to the cinnamon, add one or more of: nutmeg, cloves,

  ginger, vanilla


fruit-smoothie-2

Date:    Mon, 20 Feb 95 12:33:01 EST

From:    Libby <eac9m@poe.acc.virginia.edu>

Fruit Smoothie

1 frozen banana (freezing it makes the drink super cold without

                 diluting it with ice)

1/2 fresh papaya

10-12 raspberries (fresh or frozen)

1/2 c water or fruit juice

1 tbsp toasted wheat germ (optional)

puree in blender 30-45 seconds. makes about sixteen delicious,

filling, vegan, nutritious ounces.


genmai-cha

Date: Wed, 16 Aug 1995 00:25:46 -0700

From: ac002@lafn.org (Michael Block)

Genmai-cha: a blend of traditional Green Tea and Roasted Brown Rice.

2 T. rice

4 c. water

Green Tea

Put the rice in a small, cast-iron skillet and set over a med-low

flame. Stir the grains until they turn dark in spots and give out

a nice roasted aroma.  Put the rice kernels into a small pot.

Add 4 cups boiling water. Simmer for 1 minute.  Cover, and

turn off the heat.  Let the "Rice Tea" steep for 3 minutes.

Now add some dry Green Tea (enough to make 4 c.) to the "Rice Tea".

Cover, and let steep another 3 minutes.  Strain and serve.

NOTES:  The Rice Tea is nice by itself and the Genmai-cha makes a great

ice tea.


ginger-lemonade

Date:    Sun, 08 May 94 21:37:03 CDT

From:    Leanne Maher <maherle@mail.auburn.edu>

Ginger Lemonade

Fresh ginger

Juice of 3 lemons

1/2 cup Honey (or sweetener of choice)

2 quarts water

Place water on the stove to boil.  Peel a good 2-3 inch slice of

ginger (depending on how you like ginger).  Grate the ginger over

a fine mesh grater.  Squeeze the freshly grated pulp to remove

the juice.  Discard dry pulp.  When water boils, add the lemon

and ginger juice.  Let steep for 20 minutes, then add the honey.

(Personally, I've found that 1/2 cup honey is almost too sweet,

so adjust accordingly).  This is very refreshing.


hibiscus-cooler

Date:    Mon, 11 Apr 94 17:06:55 PDT

From:    J. Ari Kornfeld <ari@sibari.isl.sri.com>

HIBISCUS "COOLER"

 - makes a little over 64oz (2 quarts = 2liters)

64   oz  water

3    TB  whole hibiscus flowers

12   oz  can apple juice concentrate

 - boil water with hibiscus

 - turn off flame and let it suffuse (?) for a while

 - pour tea and apple juice concentrate into container

 - refrigerate

 Usually there is around a cup extra tea which I drink warm with a

little honey.

 You don't have to use "heaping" TBs of hibiscus.


hot-chocolate

Date:    Wed, 20 Jul 94 22:06:16 PDT

From:    Michelle Dick <artemis>

Proper Hot Chocolate (updated for the 90s):

Pour a cup of evaporated skimmed milk (either straight or cut half

with skimmed milk) in a microwave safe container.  Nuke for under a

minute until hot and fragrant (do not boil).  In cup you will drink

from, put in Droste cocoa and sugar (to your personal taste) and mix.

Add just a little of the heated milk and whisk till smooth.  Then,

using a hand blender, beat the remaining milk until frothy (if you use

a good aerating blender (like the Braun) you can approximate a steamed

milk very well).  Add frothy milk to the chocolate slurry and blend.

Drink immediately.

Additions:

A little vanilla or brandy is also dandy.  And butterscotch Shnapps is

out of this world.


italian-hot-cocoa

Date:    Thu, 14 Jul 94 13:25:12 EDT

From:    Craig_Everhart@transarc.com

When I need a chocolate experience, I'll put together what I'm told is

an Italian-style hot cocoa.  I initially saw the recipe in the middle of

an article in The New Yorker, which went something like this.  (Sorry

that I don't know the by-weight equivalents.)

    Mix

        1/2 cup cocoa powder

        1/3 cup white sugar

        1 teaspoon cornstarch

    with

        1/4 cup water

    in a saucepan over medium heat, stirring constantly.  Once this

    mixture comes to a boil, add 2 cups of liquid (water, brewed coffee,

    skim milk; the author recommended a cup of water and skim milk each)

    and stir over heat until heated through and mixed.

This produces a thick, quite rich brew, not for children, but highly

chocolate-concentrated.  Clearly, it's pretty much just empty calories,

but not that much of them, and the fat is only what comes in your cocoa.


melon-lassi

Date:    Wed, 10 Nov 93 08:15:19 CST

From:    mindy.s.mymudes@uwrf.edu

MELON AND GINGER LASSI

1/4 cup nonfat plain yogurt

3 oz. melon flesh

1/2 tsp ground ginger

1-2 tblsp sugar or sub

ice cubes as required

scant 1 cup water

Put all ingredients into blender and blend until mixture is frothy, pour

into a tall glass and serve with more ice, if desired.


milk-shake

Date: Mon, 28 Aug 1995 22:01:37 -0400 (EDT)

From: Diane Morrissey <tree@pbfreenet.seflin.lib.fl.us>

                        NON-FAT MILK SHAKE

Combine

2 TAB chilled, ff pudding (any flavor)

1 cup chilled non-fat milk

Blend or beat with a rotary beater. Serve immediately.

I read the ingredients on the fat-free, sugar-free pudding and it didn't

have any gelatin in it. Here are the ingredients: Cornstarch modified;

Maltodextrin; Sodium Phosphates (for thickening); Salt; Titanium dioxide;

Aspartame; Xanthan Gum (for smooth texture) di and Monoglycerides

(prevent foaming); Calcium Sulfate; skim milk; Acesulfame Potassium

(sweetner); Artificial flavor; BHA, TBHQ and Citric Acid (preservatives).


moroccan-delight

From: "Leslie P. Engelland" <emaengel@amber.indstate.edu>

Date: Tue, 20 Jun 95 11:43:13 -2400

One of my favorite summertime coolers, made easily in the blender:

MOROCCAN DELIGHT

1/2 pound carrots

2 cups orange juice

1/3 cup lemon juice

3/4 cup water

1/2 cup sugar (more or less to taste, or sweetener may be substituted)

Blend until the carrots are shredded - don't pulverize them!

Serve VERY cold in a juice glass with a spoon. Makes 8 servings. This

is a great appetizer, snack, or instant light meal.


oatmeal-milk

Date:    Fri, 23 Sep 94 14:14:21 PST

From:    "Rob A Ryerson" <RYERSONRA@compctr.ccs.csus.edu>

Oatmeal Milk

Blend 1 banana, 1 cup of cooked oatmeal, and 2 cups of water. You can

add a tsp. of vanilla if desired. Blend until smooth. Put in a

pitcher, and refrigerate. It will keep approx. the same time as milk.


orange-frappe

Date: Sat, 22 Jul 1995 15:35:09 -0400

From: srogers@barint.on.ca (Sean Rogers)

Here's a recipe for Non-alcoholic Orange Frappe that my hubby picked up at

the liquor store!

7 fl oz. orange juice

2 tsp maple syrup

2 scoops orange sorbet

Put ingredients into an electric blender. Blend for 15 seconds and pour into

a glass. Top up with soda.


orange-julio

From: "Leslie P. Engelland" <emaengel@amber.indstate.edu>

Date: Tue, 20 Jun 95 11:43:13 -2400

One of my favorite summertime coolers, made easily in the blender:

ORANGE JULIO

2 cups orange juice

1/2 cup nonfat dry milk

1 teaspoon vanilla

6-8 ice cubes

Blend until frothy. Makes four servings.


orange-julius

Date:    Thu, 30 Mar 95 13:03:14 EST

From:    Marianne Cowley <mcowley@cftnet.com>

I found the recipe in the rec.food.recipes archives... it does indeed

suggest adding an egg, though I've never tried adding one [insert

standard warnings].  Maybe I was missing the vanilla -- and the

blender... moved 3 yrs ago, blender is still hiding.  :)

Here's the updated vlf version:

Orange Julius

6 oz  frozen orange juice concentrate

8 oz  nonfat milk (or 1/3c nonfat milk powder + 7oz water)

8 oz  water

1 tsp vanilla extract

8-9   ice cubes

Combine all ingredients, except ice cubes, in blender.  Blend 1-2 minutes,

adding ice cubes one at a time.  You may want to add a bit of sugar.

Original recipe posted by diane@sulu.biostat.washington.edu ("Diane

Janssen"), who suggested using other fruit juices and varying the amount

of milk and water to modify the richness.


orange-julius-2

Date:    Thu, 30 Mar 95 17:55:00 EST

From:    hopi@iquest.net (Janice Heiss)

-Mariane asks for Orange Julius Recipe-

Try this one, it came from the August 1979 issue of Weight Watchers Magazine:

1 c.   orange juice

1/3 c. nonfat dry milk

3 t.   sugar

1/4 t. vanilla

4-6    ice cubes

Combine all ingredients in blender.  Process until thick and frothy.


rice-milk

Date:    Thu, 07 Apr 94 11:57:33 MDT

From:    LEA TALLEY <LIVANMERKEST@msuvx2.memst.edu>

RECIPE:

RICE MILK

4 cups hot/warm water

1 cup cooked rice (I've used white or brown)

1 tsp vanilla

Place all ingredients in a blender until smooth. Let the milk set for about 30

minutes, then without shaking pour the milk into another container ( i use an

old honey jar) leaving most of the sediment in the first container.

This makes about 4-4/12 cups.

Notes:

When I have used cold water and the rice was taken out of the refrigerator,

it just doesn't come out that well.  I don't know why but its best to use warm

water and warm rice (you can nuke it if its leftovers but freshly made is best)

I have even let it set longer than 30 minutes (overnight) without it making a

difference.


rice-tea

Date: Wed, 24 May 1995 09:57:42 -0700

From: ac002@lafn.org (Michael Block)

Try it....you'll like it :)

RICE TEA

2 T. rice

4 c. water

Put the rice in a small, cast-iron skillet and set over a med-low

flame. Stir the grains until they turn dark in spots and give out

a nice roasted aroma.  Put the rice kernels into a small pot.

Add 4 cups boiling water. Simmer for 1 minute.  Cover, and

turn off the heat.  Let the tea steep for 3 minutes.  Strain and

serve.  (The Japanese do not strain the tea. They just leave

a few grains sitting quietly at the bottom of each bowl)


root-beer-float

Date:    Mon, 27 Jun 94 11:44:43 PDT

From:    mingram@madam.west.sun.com (Judy Mingram - SunSelect)

Fatfree Root Beer Floats

2 scoops fatfree frozen vanilla yogurt or ice milk

16 or larger bottle Diet A & W Root Beer

Pour 1/2 c or so in the bottom of a large glass, add the frozen yogurt,

let the carbonation settle down and slowly add rootbeer until the glass

is full.  For those who are near a Crate and Barrel, our local store

had large thick glass beer mugs for about $2.75 that I got wet and put

in the freezer for about 30 minutes before making the floats.  Be sure

the root beer is very ice cold before using.


smoothies

Date:    Mon, 18 Apr 94 10:00:14 EDT

From:    nka1@cornell.edu (Nadine K. Ames) (Nadine K. Ames)

Smoothies

1 frozen banana (peel a very ripe/nearly overripe banana and put in

freezer, naked)

1 cup (approx.) your favorite fruit - I like strawberries!

1/2 cup to 1 cup apple juice or nonfat soymilk (or whatever, you get the

idea, amount depends on how thick or thin you like)

Blenderize.


spiced-pineapple-tea

Date:    Wed, 09 Nov 94 21:40:31 EST

From:    Bobbi Pasternak <bobbi@clark.net>

Here's an article from the Nov/Dec '94 issue of Vegetarian Journal.

A HOLIDAY CELEBRATION

By Nanette Blanchard

     The following recipes are adapted from my upcoming cookbook,

_'Tis the Season: A Vegetarian Christmas Cookbook_, to be

published in August of 1995 by Fireside/Simon & Schuster.

HOT SPICED PINEAPPLE TEA

(Serves 5)

I have some red and green mugs that are nice for serving this hot,

fruity tea. Garnish with cinnamon sticks.

2 cups water

2 cups pineapple juice

1 teaspoon whole cloves

2 sticks cinnamon

1 lemon, halved and sliced

Heat water and pineapple juice in a saucepan until it boils. Add cloves,

cinnamon, and lemon and lower heat. Simmer 10 minutes over medium

heat. Remove cloves and cinnamon and serve hot.

Total Calories Per Serving: 56; Fat: <1 gram


spirulina-shake

Date:    Wed, 27 Apr 94 09:21:29 PDT

From:    Drew Monrad <COMPTEC92125@camins.Camosun.BC.CA>

Spirulina Shake

This is a good tide over between meals or as a light meal, but can be an

acquired taste.

Ingredients:

10 ice cubes

1  ripe banana

1  T spirulina

1  T herbal liquid

1  T honey

Blend ice in food processor or blend until slushy.  Add banana and blend until

evenly mixed.  Combine remaining ingredients and blend until smooth.

Nutrition (per serving)  189 calories

  Saturated Fat	 0 g

  Total Fat	 1 g ( 3% of calories)

  Protein	 2 g ( 3% of calories)

  Carb	44 g (94% of calories)

  Cholestorol	  0 mg	Sodium   	 8  g

  Fiber	  1  g	Iron	 	 1 mg

  Vitamin A	290 IU	Vitamin C	14 mg

Source:  Dennis Lamour


strawberry-smoothies

Date: Wed, 28 Jun 1995 10:33:46 -0400

From: aiko@epoch.com (Aiko Pinkoski)

Strawberry Smoothies

1 qt fresh strawberries

1 qt vaniall frozen yogurt

6 ice cubes

1/2 gallon (or 2 liter) Raspberry Ginger Ale

Blend berries, yogurt, and ice cubes in blender.  Pour into container and

add equal amount of Raspberry ginger ale and serve.


sugar-free-cocoa

Date:    Mon, 02 Jan 95 16:45:34 EST

From:    "R. S. Koss" <rskoss@bronze.coil.com>

                    *  Exported from  MasterCook II  *

                              Hot Chocolate

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1      teaspoon      cocoa

     1/2  cup           skim milk

   2      packets       Equal=AE sweetener

Mix cocoa and 2 teaspoons of milk until smooth.=20

Add remaining milk and microwave until hot (1 - 1 1/2 minutes).

Let rest a minute or two. Add Equal.


summer-refresher

Date: Mon, 26 Jun 1995 21:52:32 -0800

From: asha@hopf.dnai.com (Asha Dornfest)

summer refresher

Hi everyone!  It's hot here in California, so in honor of summer, I am

passing along my favorite cool-down method.

1 c. nonfat yogurt (Dannon is good, homemade is even better)

1 banana, frozen and broken into chunks

Choose one or a few:

   1/2-3/4 c. juice (orange, pinapple, apricot/peach nectar, etc.)

   Few big spoonfuls of juice concentrate (apple, limeade, etc.)

   Any soft fruit you have around (berries, nectarines, fresh bananas,

mangos, papaya)

   If fruit is tart, a little honey, preserves or sweetener of your choice

For the adventurous:

   Cocoa powder (chocolate-banana shake?)

   Dash of cinnamon and nutmeg

   Few drops of vanilla

   Splash or rose-water with a sprinkle of cardamom

Put it all in a blender or food processor, whip, pour into a tall glass, get

your favorite novel, sit on a lounge chair, and enjoy.

Tip: I always buy more bananas than I can eat while they are in that window

of perfection (for me, even yellow, no spots).  As soon as they get more

ripe than I like, I peel them, break them into big chunks, throw them into a

freezer bag and into the freezer.  Then, whenever the urge for a smoothie

strikes, I am prepared.


vegan-eggnog

Date:    Sat, 12 Nov 94 13:27:53 EST

From:    m-js0217@granny.cs.nyu.edu (Julia Stone)

I just recieved my the December Vegetarian times magazine, and

it has a lot of wonderful Christmas cooking ideas!  Here is

a recipe for VEGAN EGGNOG, it is Low-fat and Low Sodium! So

here goes:

VEGAN EGGNOG

2 10-oz packages of silken regular or low-fat tofu

16 oz vanilla soymilk or rice milk

1Tbs. plus vanilla extract

1/4 cup sugar

2 Tbs. brown sugar

1/4 tsp. ground tumeric

1/2 to 1 cup rum or brandy, optional Nutmeg

In a blender or food processor, combine all

ingredients except nutmeg; blend thoroughly

stopping occasionally to scrape down sides.

Serve well chilled and dusted with nutmeg. Serves

about 8.


vegan-hot-cocoa

Date:    Fri, 09 Sep 94 10:50:13 EDT

From:    jayne@ejv.com (Jayne Spielman)

Hot Cocoa Recipe (Non-Dairy)

Just the other day I was thinking about how nice hot cocoa

would be and I decided to play around with a can of some soy

product that I bought at the health food store. It was near

the mixes and baking products. (I'm trying to remember the

name, something like "Better than milk" anyway, it's either a

dried tofu powder or dried soy milk or something like that)

Dry cocoa

sugar

2 TBSP powdered milk substitute

dash salt (optional, but livens up chocolate flavor)

Stir together dry ingredients in mug.

Add a few tablespoons of tap water and stir to dissolve.

Add boiling water and stir.

This wasn't quite as rich and creamy as hot cocoa made with

milk but I was pretty happy with it.


yogurt-smoothie

Date:    Tue, 19 Apr 94 15:49:31 MST

From:    (Gina Rodriguez) <rodriguz@psl.nmsu.edu>

Smoothie

1 Banana

1 1/2 cup Dannon Vanilla Yogurt (substite with fat free)

3/4 cup frozen peaches

1 whole frozen strawberry container

1 tablespoon orange juice concentrate

Place all ingredients in blender, add ice to fill blender and blend.


cantaloupe-melba

Date:    Wed, 26 May 93 03:16:26 EDT

From:    KEVWIL@delphi.com

---------- Recipe via Meal-Master (tm) v7.04

      Title: Cantaloupe Melba

 Categories: Desserts, Fruits, Vegetarian

   Servings:  8

      2 c  Fresh raspberries*

    1/3 c  Sugar

      2 T  Orange-flavored liqueur**

      2    Cantaloupes

      3 c  Raspberry sherbet

  * Or unsweetened frozen raspberries, defrosted **Or raspberry-flavored

  brandy (optional)

     In a blender or food processor, whirl raspberries until pureed.  Pour

  through a sieve to remove seeds.  Stir sugar and liqueur (if used) into

  puree and mix well; cover and chill.

     Halve cantaloupes and remove seeds; peel and cut into thin slices. Line

  each of 8 small dessert bowls or goblets with 3 or 4 melon slices. Top

  melon with a scoop of sherbet and pour 2 tablespoons chilled raspberry

  sauce over sherbet.

     Raspberry sherbet in goblets lined with sliced cantaloupe and topped

  with Melba sauce would make a memorable finale for a menu featuring an egg

  and cheese dish.

  Per Serving (including liqueur):  2 grams protein, 45 grams carbohydrate,

  no cholesterol, 186 calories.


cranberry-sorbet

Date:    Sun, 05 Feb 95 11:05:07 EST

From:    BRRB11A@prodigy.com  (MRS ROSE L GEIGER)

-- [ From: Rose Geiger * EMC.Ver #2.10P ] --

Haven't made this myself, but did taste it. Good for cleansing the

palette.

---------- Recipe via Meal-Master (tm) v8.00 (BB)

      Title: Cranberry-apple Sorbet

 Categories: Fat-free, Desserts, Ornish

      Yield: 2 to 2 1/2 cups

     2    Golden Delicious apples

           Peeled, cored, and coarsely

           Chopped.

      2 c  Cranberry Juice

  1. In medium-size saucepan, combine apples and juice.

      Heat to boiling.

  2. Reduce heat to simmer, cover and cook 20 minutes or

      until apples are very soft.

  3. Uncover and set aside to cool to room temperature.

  4. In food processor or blender, puree apple and juice

     until smooth.

  5. Pour into ice-cream maker and process into sorbet following

     manufacturer's directions.  OR

  6. If not using ice-cream maker, pour puree into a9-inch square pan.

     Cover and freeze until partially frozen -- about 2  hours.

  7. Meanwhile, chill a large bowl and beaters of an electric mixer.

  8. Place puree in chilled bowl and beat on low speed until pieces

    are broken up, then beat on high speed until smooth and  fluffy --

    about 1 minute.

  9. Pack sorbet into freezer container and freeze several hours

before serving.

  Nutritional Info: (per 1/2 cup)  2 g. protein, 27 g.

  carbohydrate, .3 g. fat, 2 g. fiber, 2 mg. sodium, 108

  calories.


frozen-plum-yogurt

Date:    Tue, 15 Feb 94 13:01:20 PST

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                            Frozen Plum Yogurt

Recipe By     : Woman's World Magazine

Serving Size  : 10   Preparation Time :5:15

Categories    : Desserts                         Food Processor

                Fruit                            Vegetarian

                Fatfree                          Blender

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   2      Lbs           Plums -- pitted & chopped

     3/4  C             Sugar -- or substitute

   1                    Cinnamon Stick

  32      Oz            Nonfat Yogurt -- vanilla

In saucepan combine plums, sugar, cinnamon stick and 1/2 C water.  Bring

to boiling over high heat.  Reduce heat to low; cover and simmer 10 min.

until plums are tender, stirring occas.  Remove from heat; discard

cinnamon stick.

In food processor or blender process plum mixture until smooth.  Press

plum puree with back of spoon thru sieve set over bowl.  Discard skin and

pulp.  Stir yogurt into plum puree.  Freeze in ice cream maker according

to manufacturer's directions.  Or pour plum-yogurt mixture into 9" sq.

metal baking pan.  Cover and freeze for 2 hours until firm.

In food processor process frozen plum-yogurt mixture until smooth.  Place

in same baking pan; freeze 2-3 hrs. more until firm.  Let stand 10 min.

before scooping.

NOTE:  Depending on the sweetness of the plums you might need to adjust

the amount of sugar or substitute you are using.

                   - - - - - - - - - - - - - - - - - -

NOTES : Prep: 5 min.

       Cook: 10 min.

       Freeze: 5 hrs.

       Makes:  2 1/2 qts

       Serves: 10 - 15

       Cal  119

       Fat  0.3 g

       Carbs  24.7 g

       Protein  5.3 g

       Sodium  70 mg

       Dietary Fiber  0.9 g

       CFF  2.1%


frozen-soy-cream

Date:    Tue, 18 May 93 09:58:03 MDT

From:    Sharon Dennis <Sharon.Dennis@m.cc.utah.edu>

Frozen yogurt substitute

My husband, who is vegan, makes his own "ice cream" with the following recipe:

2 cups vanilla or carob soy milk of your choice

1/2 c. date sugar

Heaping tablespoon of Wax Orchards peanut-butter fudge sauce (very little

   fat: see note below)

Mix ingredients thoroughly in blender.  Pour into ice cream maker and freeze

according to manufacturer's directions.

Note on Wax Orchards fudge sauce:  this stuff is a miracle.  It is very

little fat for the peanut butter fudge and virtually NO fat for the fudge.

It is sweetened with fruit juices.  You can find it in some health food

stores and/or "gourmet" stores, or mail order it from Wax Orchards --

(800) 634-6132.  They make all kinds of other fruit-juice sweetened

sauces as well.

This recipe will basically be as low-fat as the soy milk that you choose

to use.  Obviously, if you use a slightly higher-fat soy milk, a creamier

product will result.  But, my husband has used WestSoy Lite (2 g of fat

per cup, I believe) with good results.


fruit-freeze

Date:    Fri, 22 Apr 94 10:31:36 +0200

From:    Annice Grinberg <VSANNICE@WEIZMANN.weizmann.ac.il>

                              FRUIT FREEZE

2 c mashed very ripe banana        2 T lemon juice

2 c orange juce                    10 strawberries (opt)

1 c crushed pineapple in juice

Blend everything together.  Pour into a 9" square pan and freeze about

an hour.  Beat and refreeze.

                                              12 servings


fruit-slush

Date: Wed, 28 Jun 95 22:51 PDT

From: sdkerman@hevanet.com (Stephen D. Kerman)

Fruit Slush

Here is a wonderful summer dessert we recently used for a Gourmet Dinner.

1 can (6oz) frozen Orange Juice (Thawed)

1 can (1# 13oz) crushed Pineapple in own juice.

3/4 cup sugar   Note: This can easily be reduced!!!

2 large Bananas - Sliced and quartered

1 10 oz package frozen raspberries. Fast frozen - not in syrup.

1 12 oz can diet 7-Up.

Combine all ingredients and mix well. Freeze overnight. Thaw to slush stage

and serve with ice cream scoop. Serves 8.


instant-sorbet

Date:    Thu, 16 Jun 94 09:23:47 EDT

From:    Lisa <BENNETT@UNIVSCVM.CSD.SCAROLINA.EDU>

This is a frozen dessert, that, with a little pre-planning,

is practically instant.

"INSTANT" SORBET

 Take a can of juice-packed peaches or pineapple.  Freeze it for

several hours.  (That's right, just put the can in the freezer!)

Open and dump frozen contents into food processor with metal

chopping blade in place or into a blender.  Process until desired

consistency. Enjoy!

Note: You can also do this with frozen bananas.  I find this is a

good way to use them this time of year when they get over-ripe so

quickly.  Freeze them* in "zip-lock" type bags - peeling them when

frozen can give you frostbite!  They end up very creamy--like very rich

ice cream...but with no added fat,sugar, etc...   *w/o peels


mandarin-chocolate-sherbet

Date: Mon, 24 Jul 1995 11:34:22 -0400

From: Sherry4803@aol.com

Since it's so hot in many places, I thought I'd post this family favorite

recipe.  It's the non-dairy version, which is how we make it, but it's

obvious how to change it to lacto.  It tastes remarkably like the confection

sold at Baskin-Robbins at certain times of the year.

Mandarin Chocolate Sherbet

Stir together and put into an ice-cream maker (we *love* the Donvier maker,

as it needs no ice or electricity and you don't have to continually crank

it):

  1 quart Soy Moo or other vanilla flavored low-fat or nonfat soy or rice

milk

  1-6 oz can frozen orange juice concentrate, thawed

  1 cup sugar or equivalent sweetener

  6 Tbsp. cocoa powder (unsweetened)

  1 tsp. vanilla

  1/8 tsp. salt

Follow ice cream maker's directions.


mimosa-granita

Date:    Sat, 14 May 94 02:13:46 PDT

From:    Michelle Dick <artemis>

From the May/June 1994 issue of Cook's Illustrated

MIMOSA GRANITA

1 cup juice from 3 medium oranges

1/2 cup sugar

1 1/4 cup sparkling wine

1 T lime juice

Whisk orange juice and sugar in large bowl until sugar dissolves.

Stir in wine and lime juice and pour mixture into 2 ice cube trays.

Freeze mixture until firm, at least 2 hours (can transfer frozen

cubes to zipper-lock plastic bags and freeze up to 1 week).  Just

before serving, place single layer of frozen cubes in bowl of food

processor fitted with steel blade.  Pulse 10 or 12 times or until no

large chunks of ice remain.  Scoop crystals into individual bowls.

Repeat with remaining ice cubes and serve immediately.


orange-ice-cream

From: annminer@nauticom.net (Ann Miner)

Date: Thu, 20 Jul 1995 22:17:44 GMT

                    *  Exported from  MasterCook II  *

                             Orange Ice Cream

Recipe By     : Fast & Healthy Magazine, July/August 1995

Serving Size  : 6    Preparation Time :0:00

Categories    : Desserts                         Fruit

                Low-Fat

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1      6 oz. can     frozen orange juice concentrate -- thawed

     2/3  cup           sugar

   1      12-oz. can    evaporated skim milk

     3/4  cup           water

   1      teaspoon      grated orange peel

   1      teaspoon      vanilla

   In medium bowl, combine juice concentrate and sugar; using wire

whisk,  stir until sugar is dissolved.  Stir in remaining ingredients

until well  blended.  Place in ice cream freezer and freeze according

to  manufacturer's instructions for 30 to 40 minutes.

   Makes 6 (1/2-cup) servings.

   Per serving:  210 calories, 0 g fat, 0 g fiber.

Date: Tue, 25 Jul 1995 10:04:54 -0600

From: nanetteb@csn.net

I wrote that ice cream article for Fast and Healthy and

consequently have tested the ice cream recipe Ann sent to you.  So

someone has tested it from this list. <g> Anyway, I also tested that

same recipe using soymilk for a vegan ice cream and it is equally

wonderful. I can't recall the brand of the soymilk I used but it was a

"lite" variety and the numbers came up about the same. My absolute

favorite summer frozen treat is really simple: mix 1 quart nonfat

strawberry yogurt with 1 pint finely chopped strawberries, 1 tsp

vanilla, and about 1/4 cup sugar. (You need the extra sugar because

frozen foods taste less sweet than when they are at room temp.) Put in

an ice cream maker and process according to manufacturer's

directions. A delicious and easy summer treat.

                   - - - - - - - - - - - - - - - - - -


strawberry-freeze

Date:    Wed, 11 May 94 07:08:14 +0200

From:    Annice Grinberg <VSANNICE@WEIZMANN.weizmann.ac.il>

This is extremely light and refreshing.  From a small amount of ingredients,

you get an enormous amount of freeze.  Caution:  the stuff splatters like

crazy while you are beating it up.  You might want to cover your mixer with

a towel or something during the process.  Also, be sure to use a large bowl.

                      LIGHT STRAWBERRY FREEZE

1 egg white

1/2 cup powdered (icing) sugar

1 pint very ripe strawberries

1/2 t vanilla

Beat egg white till frothy.  Beat in sugar.  Add vanilla and stawberries, and

beat at high speed until light and greatly expanded.  Freeze.

Best used within a few days, as the texture changes after that.


strawberry-sorbet

Date:    17 May 93 02:15:00 EDT

From:    KEVWIL@delphi.com

---------- Recipe via Meal-Master (tm) v7.04

      Title: Strawberry Sorbet - Whnp81a

 Categories: Desserts, Low-cal

   Servings:  6

      1 c  Water

    3/4 c  Sugar

      2 c  Fresh strawberries

    1/2 c  Orange juice

  In a small saucepan, combine water and sugar. Stir over low heat until

  sugar dissolves; bring to a boil. Boil gently 5 minutes without stirring;

  set aside to cool. Wash strawberries; remove and discard caps. Puree

  strawberries in blender or food processor fitted with metal blade. In a

  medium bowl, combine pureed strawberries, cooled syrup and orange juice.

  Pour into ice-cream canister. Freeze in ice-cream maker according to

  manufacturer's directions. Makes about 1 quart. Per Serving: 90 calories -

  0 prot. - 23 g. carb. - 0 fat - 0 chol. - 7 mg. calcium.


apricot-pear-soup

Date:    Mon, 14 Nov 94 10:20:53 EST

From:    Jean Reese <jereese@silver.ucs.indiana.edu>

CHILLED APRICOT-PEAR SOUP

========================

From Cooking Light Cookbook 1994.

1 (16 ounce) can apricot halves in juice

1 (16 ounce) can pear halves in juice

1 (8 ounce) carton vanilla fatfree yogurt

1/2 cup skim milk

2 tbsp. Grand Marnier or other orange-flavored liqueur

1/2 tsp. ground cinnamon

1/4 ground nutmeg

1/8 tsp. ground cloves

fresh apricot slices (optional)

fresh mint sprigs (optional)

Drain the canned fruit, reserving one cup of the juice.  Combine

the canned fruit, reserved one cup juice, and next six ingredients

in the container of an electric blender; cover and process for one

minute or until smooth, stopping once to scrape down the sides.

Cover and chill for two hours.

To serve, ladle soup into individual bowls.  If desired, garnish

with fresh apricot slices and mint sprigs.  Serves 6.

The following information is based on the original recipe, which

had lowfat (not fatfree) yogurt.  Per serving: Calories, 124; Protein,

4 grams; Carbs., 22 grams; Sodium, 44 mg.; Fat, 1 gram (7% of calories).


blueberry-soup

Date: Thu, 03 Aug 95 11:00:47 EST

From: "Margaret Baechler" <mbaechle@wfcsmtp.ie3.lehman.com>

Chilled Blueberry Soup

1 tablespoon cornstarch

2 cups cold water, divided

2 1/2 cups fresh blueberries, cleaned

3 tablespoons sugar

1 1/2 cups Marsala wine

1/2 cup nonfat sour cream or yogurt

Mix cornstarch with 1/4 cup of the cold water.  In a saucepan combine

blueberries, cornstarch, remaining water, sugar, and wine. Cook over low

heat until blueberries are soft, about 15 minutes.  Mix in blender or food

processor until berries are smooth.  Chill well in refrigerator.  Before

serving, stir in sour cream or yogurt; ladle into chilled bowls.  Can be a

unique summer appetizer or a low-fat desert.  Makes 6-8 servings.  From the

State of Maine Blueberry Festival, Union, ME.


canteloupe-soup

Date:    Wed, 21 Jul 93 11:44:33 EDT

From:    jdg@ulysses.att.com

I make cold canteloupe soup as follows:

1 peeled, seeded canteloupe

1 peeled, pitted peach

1/2 cup Amaretto di Sarano

Toss above into food processor and blend

until smooth. Chill for a few hours. Serve

with a sprig of mint.


cherry-soup

Date:    Thu, 05 Aug 93 13:51:00 PDT

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

I discovered that this is wonderful on a *hot* evening, for those who still use

fatfree dairy.  Very simple, and worthy of serving as a dessert to friends.  I

used the Morello cherries that are currently available at Trader Joe's.  It's

a cherry compote.

CHERRY SOUP

1 part Morello cherry juice (say two cups)

1 part fatfree yogurt (say two cups)

as many cherries as you want (say lots)

Blend the cherry juice and the yogurt together.  Drop in the cherries.  Grab

a spoon.

I had a jar of cherries in the fridge and just scooped cherries and juice into

a bowl and globbed some yogurt on top, then stirred it together.  Looks like

something from pastel-colored horror film, but tastes great.  I'd recommend

blending for the faint of heart!


chilled-berry-soup

Date: Thu, 3 Aug 1995 08:37:36 -0400

From: mevans@dgs.dgsys.com

Chilled Berry Soup

1/2 c. blueberries

1/2 c. raspberries

3 T. dry red wine

1 pint strawberries

1 c. apple juice

1-2 T. sugar

1 t. lemon zest

1 T. lemon juice

1/4 t. vanilla

FF sour cream, FF yogurt, mint sprigs for garnish

Marinate blueberries and raspberries in dry red wine for 1 hour.

Puree strawberries on pulse until smooth. Add: apple juice, sugar, lemon zest,

lemon juice, and vanilla. Bring mixture to a low boil, then remove from heat.

 Cool, refrigerate for 1-2 hours.

Combine marinade and berries with cooled mixture.  Ladle into 4 bowls.

Garnish with sprigs of mint and top with FF sour cream or FF yogurt.

Serves 4.

Sorry no nutritional information available.  From the Washington Post Food

Section - August 2, 1995.


cranberry-soup

Date:    Wed, 01 Dec 93 15:34:11 CST

From:    mindy.s.mymudes@uwrf.edu

Chilled Cranberry Soup

4 cups fresh cranberries, 1 lb.

3 cups water (not dehydrated)

1 1/2 cups sugar

3 inches stick cinnamon

1/2 tsp ground cloves

2 tblsp lemon juice

1 tblsp finely shredded (NO PITH) orange peel

Orange peel curl, mint (optional-for garnish)

In a 3 qt saucepan combine cranberries, water, sugar, cinnamon, and cloves.

Bring to boiling; reduce heat. Simmer uncovered, about 5 min, or until about

half the berries have popped. Remove from heat, stir in lemon juice and

orange peel. Cool. Cover and chill 4 to 24 hours before serving, remove

cinnamon stick. To serve, ladle into soup bowls, top with mint and orange

peel if desires, makes 6-8 3/4 cup side dish servings.

190n cals, 0 grams of fat, 0 grams cholesterol, 4 mg sodium, 50 g carbos,

3 grams fiber, 0 gr protein.


melon-soup

Date: Thu, 27 Jul 1995 08:20:17 -0400 (EDT)

From: Thomas P Collins <tcollins@magnus.acs.ohio-state.edu>

This recipe is from an article in yesterday's _New York Times_

about Bernard Loiseau, "a three-star [French] chef, [who] avoids

butter, cream and eggs, and uses vegetable purees to thicken

sauces."  Since I had tarragon in my herb garden, I tried it last

night.  It was delicious!

Cold Melon Soup

(total time: 15 minutes)

2 ripe cantaloupes, about 2 pounds each

1/4 cup dry sherry

   Salt and freshly ground black pepper to taste

6 springs fresh tarragon

1.   Split melons in half, root end down.  Put juice and seed in

a find sieve set over a bowl.  There should be about 1/3 cup of

juice.  Set aside.

2.   Using a melon-ball scoop, cut out 12 balls from each melon

half.  Set aside.  Using a large spoon, remove remaining flesh,

and place it in the container of a blender.  Add reserved juice

and dry sherry.  Puree until very fine.  Place mixture in a bowl,

and season with salt and pepper to taste.

3.   To serve, stack 12 melon balls in the center of each of four

soup plates, forming a pyramid.  Divide soup evenly around melon

balls.  Place a sprig of tarragon on top.  Chop remaining

tarragon, and sprinkle around edges of soup.

Yield: 4 servings

Approximate nutritional analysis per serving: 165 calories, 0

grams fat and cholesterol, 90 milligrams sodium (before salting),

4 grams protein, 35 grams carbohydrate.


peach-melon-soup

Date:    Wed, 13 Jul 94 11:11:52 CDT

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

Peach/Cantaloupe soup with blueberries

6 fresh peaches

1 c. orange juice

1/2 t. nutmeg

Peel and slice peaches.  Simmer in orange juice with nutmeg (cinnamon might

be good too).  Puree, adding also as you puree:

1/2 large cantaloupe.

Taste the resulting 'soup'.  Thin with orange juice if it seems too thick,

add a touch of honey or sugar if your fruit wasn't sweet enough for your

taste.   Chill.

Serve garnished with handfuls of fresh blueberries.


pear-soup

Date:    Wed, 26 May 93 03:16:26 EDT

From:    KEVWIL@delphi.com

---------- Recipe via Meal-Master (tm) v7.04

      Title: Chilled Pear Soup

 Categories: Vegetarian, Soups, Desserts, Fat-free

   Servings:  4

      8    Pears, peeled, cored, diced

      2 c  Water

    1/4 t  Sea salt

      4 T  Brown rice syrup

    1/2 t  Peeled, finely minced ginger

           OR

    1/2 t  Powdered ginger

    1/4 t  Anise extract (optional)

           Mint leaves or fresh

           Strawberries for garnish

  Bring the pears, water, and salt to a simmer. Add the rice syrup and ginger

  (and the anise extract, if you wish). Simmer for 3 more minutes. Allow the

  mixture to cool. Then puree the mixture and chill. Serve garnished with

  mint leaves or strawberries. From _Friendly Foods_ by Bro. Ron Picarski


strawberry-soup

Date: Tue, 22 Aug 95 10:30:52 +0200

From: Ellen Sentovich <ellen@cma.cma.fr>

Strawberry Soup

1 c. nonfat plain yogurt	2 Tbs orange juice

1 c. sliced fresh strawberries	1 Tbs honey

GARNISH: fresh strawberry slices, mint sprigs, or kiwi slices.

In food processor fitted with steel blade, blend ingredients. Serve chilled.

Add garnish to each serving. VARIATIONS: - substitute white or red grape juice

for orange juice.  Yield: 4 servings.


strawberry-soup-2

Date: Tue, 22 Aug 95 10:30:52 +0200

From: Ellen Sentovich <ellen@cma.cma.fr>

Strawberry Soup (with wine)

2 c. strawberries	1/2 c. dry red wine

1/2 c. nonfat plain yogurt	1 c. strawberry halves

1/2 c. sugar (or 1/4 c. honey)

Blend all ingredients together in a blender, except strawberry halves.  Chill

overnight.  Garnish with strawberry halves.  Serve chilled.  Yield: 4 servings.


strawberry-soup-3

Date: Tue, 22 Aug 95 10:30:52 +0200

From: Ellen Sentovich <ellen@cma.cma.fr>

Strawberry Soup "Hideg Szamocaleves" (non-dairy, but sounds like a lot of wine)

Cold fruit soups are popular in central Europe and this recipe for

strawberry soup from Hungary.  Obviously it is not the sort of thing

one makes when strawberries are expensive, but at the peak of their

season it makes a good and unusual starter. Hull 4 punnets [?] of

strawberries into a large bowl (reserving about 6 to 10 strawberries,

depending on their size, for decoration), sprinkle generously with

sugar and crush thoroughly with a fork. Add 1 litre of liquid made up

of the juice of half a lemon and a 50-50 mix of red wine and water.

Taste and if necessary sweeten further or add a little more lemon

juice. Chill and decorate with sliced reserved strawberries before

serving, preferably in clear glass bowls. Makes 3 servings. From the

Sydney Morning Herald, 11/3/92.


apple-butter

Date:    Wed, 24 Nov 93 19:33:05 EST

From:    James Massey <masseyj@alpha.acast.nova.edu>

Apple butter recipe

I make about 15 quarts of apple butter once a year, can it and eat it

throughout the year.  Here is my basic recipe:

About 1 1/2 bushels apples (Rome, McIntosh, or combination)

apple cider

Wash apples, cut in half, place in huge pots with enough apple cider to

cover the bottom of the pot.  After the first pot is cooked, use the

liquid from the mush to cover the bottom of subsequent pots.  Cook the

apples on low heat for 12-24 hours.

When cooked, allow to cool, then grind through a foley mill to remove

seeds and skins.  (You can use your hands and a sieve too, but it's much

harder.)  Then take the pink applesauce that you have created and place

it back in the huge pots with other ingredients as follows:

1 quart applesauce

2 cups sugar

1 tbsp cinnamon

punpkin pie spice to taste

(note:  don't try to skip the first step by buying applesauce; it won't

work.)

Cook for 12-24 hours on low, until mixture has thickened and is a dark

brown color.  WARNING: make sure the heat is not too high, or the mixture

will scortch the bottom of the pot.

When finished cooking, turn the heat on high and place about 1 cup sake

per three quarts cooked apple butter, stirring constantly for about 15

minutes.  Then place in sterilized bell jars and can.


apple-butter-2

Date:    Sun, 13 Feb 94 13:09:36 EST

From:    thorp@pobox.upenn.edu (Patricia Thorp)

Apple Butter

(from Sweet Nothings, by Jill O'Connor)

Makes about 1 C.

4 medium Golden Delcious apples (about 1 3/4 lbs total weight)

       peeled, cored, and chopped

1/4 C. Vanilla sugar syrup (see below)

1/4 t. ground ginger

1/3 t. ground cinnamon

1/4 t. fresh ground nutmeg

Combine the apples, syrup, and spices in a 2 Qt suacepan over high heat.

Cover and bring to a boil. Reduce the heat to medium-low and simmer,

stirring occasionally, until the apples are soft and translucent, 20 - 30

minutes. If the liquid evaporates before the apples are cooked, add 1/2 C.

water and continue cooking. Transfer the apple mixture to a food processor

fitted with a metal blade, or to a blender, and puree until smooth.

Althernatively, pass the mixture through a food mill.

Return the puree to the saucepan. Cook over medium heat, stirring

constatnly, for about 10 minutes, to reduce further the liquid content of

the apple mixture. The butter should be a thick, cinnamon-colored spread,

with the consistency of thick honey. Store in a covered container in the

refrigerator for up to 2 weeks.

per Tablespoon : 26 calories

0 g of fat, 0% calories from fat.

Vanilla Sugar Syrup

Makes about 1 1/2 C.

1 Vanilla Bean

1 C. water

1 C. granulated sugar

Split the vanilla bean in half lengthwise. Combine the water and sugar in a

1 qt saucepan over medium heat and stir to disolve the sugar. When the

sugar dissolves, using the tip of a sharp paring knife, scrape the seeds

from the pod into the pan, then add the pod to the pan as well. Increase

the heat to high and bring the syrup to a boil. Boil for 1 minute. Remove

from the heat and let cool completely. Refrigerate the syrup in a tightly

covered container. It will keep for about 1 month.


apple-butter-3

Date:    Thu, 11 Aug 94 11:04:22 MDT

From:    Sharon.E.Badian@att.com

Apricot Butter (modified slightly from recipe in Time Life Cookbook

on Preserving)

2 lbs very ripe apricots, pitted and cut in quarters

1 1/3 cup sugar

Run apricots through a food mill. Combine apricots and sugar in

a bowl and let sit for 2-3 hours. Heat puree in a non-reactive

saucepan (i.e. not aluminium) over medium-low heat until thick.

Stir often. Pour into sterilized jars. Store in freezer or

fridge.

You must use very ripe soft apricots. Unripe apricots will not

soften up.

Makes about 3 cups.


apple-butter-4

Date:    Thu, 15 Sep 94 12:10:59 PDT

From:    Peter_Brooks <pb@hpocia.sj.hp.com>

Apple Butter Recipes, 1 <T>, one not

The following is abstracted from two sources: 1) _The Ball Blue Book_,

Ball Canning Company, no ISBN number, and 2) an old Rival Crockpot

recipe book.

The base recipe is tested, but as I said yesterday, you can get into

trouble with apple butter geysers.  I did notice that Ball recommends

that one use a wide, shallow pan for making preserves; this would tend

to reduce the excitement for the stovetop recipe.

Old-Fashioned Apple Butter according to Ball  <T>,

6 pounds of apples

2 cups sweet cider

3 cups sugar [approximate; see below]

1.5 tsp cinnamon

0.5 tsp ground cloves

Wash and quarter apples.  [Don't bother to core or peel.  Whew!].  Combine

with cider and cook until tender.  Press through a food mill or a sieve

[I use a 'mill' that looks like a conical colander, with a wooden

pestle.  Does a good job on apples and a so-so job on pumpkin.]  Measure

3 quarts of puree.

Start cooking the puree, stirring 'frequently' [for my pot it was

close to constantly 'til I got a flame diffuser] until a spoonfull of

puree stays rounded.

Add the sugar and spices.

Cook til thick.

Pour into pint jars, keeping 1/4 " headspace.  Process for 10 minutes in

a boiling water bath.  (I do, but I also vote Republican.)

Yields 3 pints.

Slightly newer fashioned Fruit Butter from Rival.  (Haven't tried this,

but it looks plausible.  Apple butter is forgiving.)

Start with the same amount of fruit and cider.  Cook until tender (stove

top or via crock) and process into puree as above.  Measure 3 quarts

of puree, the sugar and spices into the crockpot.  Cook for 8-10 hours

on High, uncovering for the last 30 minutes.  Stir occasionally; it

may stick, but it won't burn (says Rival).  If it's not thick enough,

turn down to Low and cook uncovered overnight.

Process through canner as before.


apple-butter-5

Date:    Fri, 16 Sep 94 19:59:10 GMT

From:    jim.massey@cjewel.com (Jim Massey)

Apple Butter

OK, here is a recipe that I follow once a year, when I make about 15

quarts of A.B. and spend the rest of the year eating it.

Buy a bushel or two of apples.  The best for apple butter are MacIntosh

(with the RAM chips taken out :> ), but a mixture of 80% Mac with 20%

Rome or Jonathan is even better.  Wash the apples and cut in half.

Throw the halves in as many Dutch ovens as necessary and put just enough

liquid (apple cider, juice or just water) to keep the apples from

burning the bottom of the pot.  Place on low heat (or even less, but not

so low that it's nothing) and simmer for 12-24 hours, until the apples

are thoroughly cooked and the skins are translucent.

Run the resulting mush through a foley mill to get rid of seeds and

skins.  Take the resulting apple sauce and do the following:  put three

quarts in a dutch oven, along with three pints s*g*r, two tbsp. cinnamon

and one tbsp. pumpkin pie spice, and place on low heat, simmering for

another 12-24 hours until the butter is DARK (but make sure it doesn't

burn on the bottom of the pot--you'll NEVER clean it up!).  Then...

pour about 1 cup sake in the butter, then turn up the heat to med-high

and cover loosely, allowing the butter to boil down for 30-60 minutes

until desired thickness.  Boil canning jars and can the apple butter

using rings and lids following the usual procedure (directions come with

the lids :> ).


apple-pumpkin-butter

Date:    Wed, 27 Oct 93 13:32:00 EDT

From:    "Penny Ward"                                <UNCPEW@UNCMVS.OIT.UNC.EDU

     ***>

APPLE-PUMPKIN BUTTER

   Makes 5 1/2 cups; keeps in the refrigerator 1 month

1 can (29 ounces) solid-pack pumpkin

2 cups apple juice

1 cup unsweetened applesauce

1 cup packed brown sugar

1 tsp. ground cinnamon

1/2 tsp. ground ginger

1/8 tsp. ground cloves

Put all ingredients in a heavy 2-quart saucepan.  Simmer, uncovered, 1

1/2 to 2 hours, stirring occasionally, until as thick as pudding.

Scrape into jars, cool, cover and refrigerate.


applesauce

Date:    Mon, 14 Jun 93 08:09:55

From:    (John Sechrest) <jasmic!sechrest@CS.ORST.EDU>

applesauce

Apple sauce is just a slightly cooked down puree of apples. You can make

it by peeling and coring several apples.

The tart ones work best.

Then slice them in small pieces.

Put them in a pan with a small amount of water and let them

cook at a reasonably low temperature until they cook down.

You might want to add more water if things dry up... But if you

are at the right temperature, they will start juicing up and making

liquid of thier own.

Some people add a little salt or sugar. We like to add a bit of

cinnamon sugar. But it is not needed.


balsamic-strawberries

Date:    Fri, 21 May 93 08:08:19 EDT

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

     Reading the strawberry vinegar recipie made me think of another use for

those fabulous fruits.  This is *very* different && may take a leap of faith,

but *very* good.

          1 cup strawberries, hulled and sliced / person

          1 Tbsp balsamic vinegar  / cup berries

          Toss berries && vinegar.  Let stand for 1/2 an hour or so &&

          then enjoy as a salad with dinner.


corn-butter

Date:    Mon, 31 May 93 17:22:37 EDT

From:    aschi@silver.lcs.mit.edu (Amanda Izenstark)

Corn Butter (from page 189 of "The McDougall Program")

Keep this on hand in the refrigerator as a butter substitute for spreading

on bread or toast or melting over hot vegetables. It keeps about a week.

Makes 1 and 1/2 cups

Preparation time: 5 minutes

Cooking time: 5 minutes (for cornmeal)

1/4 cup cornmeal               1-2 tsp. lemon juice

1 cup water                    1 tsp. no-salt seasoning blend

1/4 cup additional water

Place the cornmeal in a saucepan, add the 1 cup water, and cook, stirring

constantly, until smooth and thick. Place the cooked cornmeal and all the

remaining ingredients in the blender and process until smooth. Add more

water if necessary to reach desired spreading consistency.


corn-relish

Date:    Mon, 30 May 94 09:08:27 EDT

From:    MASCOLINI@wmich.edu

SPICY CORN RELISH

This recipe for Spicy Corn Relish comes from Bon Appetit (June 1994), p 48.

The relish is good to use as a sandwich condiment, a dip for tortilla chips,

or tossed w/ cold cooked pasta for a light salad.  Makes 4 cups.

2 cups fresh corn kernels (from about 3 ears) or frozen, thawed

1 cup chopped red onion

1 cup chopped red bell pepper

1 cup cider vinegar

1/2 cup finely chopped celery

1 4-oz. can diced mild green chilies, drained

1/3 cup packed golden brown sugar

2 tablespoons dry mustard

2-1/4 teaspoons mustard seeds

2 teaspoons finely chopped garlic

Combine all ingredients in heavy large saucepan.  Bring to boil, stirring

occasionally.  Reduce heat; simmer until almost all liquid has evaporated,

stirring occasionally, about 45 minutes.  Cool completely.

(Can be made 5 days ahead. Cover; chill.  Bring to room temperature before

using.)


cranberry-apple-relish

Date:    Fri, 18 Nov 94 06:09:33 CST

From:    Jeanne Chappell <jchappel@tyrell.net>

  Cranberry Apple Relish

 -------------------------------------------------------------------------

 1 C sugar             |

 1/4 t gd cinnamon     |   mix in 3 qt microwave pan

 1/4 t gd cloves       |

 1/4 t allspice        |

 1 lb (4 C) cranberries                         |  Stir into above mixture

 2 med (2 1/2 C) tart apples - core, chopped    |

 Microwave on high (covered) for 10 minutes - stirring twice

   till cranberries pop

 Uncover - Microwave 2-3 minutes till slightly thickened


cranberry-aspic

To:      Sally Charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

From Dr. Dean Ornish's Program for Reversing Heart Disease.

     Cranberry Aspic

     (Makes 4 servings)

     1/2 cup fresh cranberries 1/4 cup chopped, seeded, and peeled oranges

1/4 cup cored and peeled ripe persimmons or apples 1/3 teaspoon freshly

grated nutmeg 1 tablespoon agar-agar gelatin flakes Lettuce, parsley, or

other greenery for garnish

     Pulse all ingredients except garnish in a food processor or blender

until chunky.  Place in saucepan and heat to boiling, stirring constantly,

until agar-agar flakes are completely dissolved.  Pour into nonstick or

lightly oil-sprayed gelatin mold or decorative glass bowl and chill until

firm.  To unmold, run bottom of bowl under hot water for a few seconds,

then turn aspic onto a platter.  Decorate with lettuce, parsley, or other

greenery.

     Per serving (1/4 cup):

     Calories: 17 Cholesterol: 0 mg Total fat: 0.2 gm Saturated fat: 0.1

gm


cranberry-blueberry-sauce

Date:    Sat, 27 Nov 93 13:17:01 PST

From:    Peter_Brooks <pb@hpocia.sj.hp.com>

Cranberry-Blueberry sauce

Inspired by a love for cranberries and a passion for blueberries.  I made

the sauce relatively thin; I served the berries as a relish for Thanksgiving

dinner, but am using the leftovers on my morning oatmeal.

Wash 1 12 ounce bag of cranberries, and set aside.

Add 1 cup of brown sugar to 2 cups of water (more or less sugar to taste) and

heat until boiling, stirring until dissolved.

Add cranberries and 1 16 ounce bag of frozen blueberries, and return mixture

to a boil.  Reduce heat, cover, and simmer 10 minutes.  Let cool and

and refrigerate.

Makes about 3 pints


cranberry-blueberry-sauce-2

Date:    Mon, 27 Dec 93 20:29:26 PST

From:    Peter_Brooks <pb@hpocia.sj.hp.com>

Cranberry/Blueberry sauce, revised

1-1/2 cups water

1/2 cup brown sugar

12 ounce package cranberry (frozen, or fresh)

16 ounce package blueberry (frozen)

Dissolve the sugar in the water, and bring to a boil.  Add the berries and

bring back to a boil.  Cook approximately 20 minutes (partly covered).

The resulting taste is somewhat dfferent from the first version; because

of the longer cooking, it's more like tart blueberries.  The liquid is

much thicker, however, and it's a better 'spooning' sauce than the first

version.


cranberry-filling

Date:    Fri, 05 Nov 93 07:28:18 CST

From:    Lu Bozinovich <U33754%UICVM@UICVM.UIC.EDU>

Cranberry-Apple-Raisin filling

4 granny smith apples, cored, chopped small, and steamed until tender

1 c. (or 2 c. as the recipe called for) cranberries (I used the strained

  pulp and discarded the skins)

1/4 c. raisins (or 1 c. as the recipe called for, I think)

1 c. cranberry cooking liquid, with sediment (or 1 c. apple juice as the

  recipe called for)

2 tbs. arrowroot, moistened in some of the cooking liquid

1 tbs. cornstarch (my addition, it wasn't getting thick enough)

Mix cooked apples (mashed) and cranberry pulp and raisins.  Bring to

heat, and add the liquid mixed with the arrowroot/cornstarch.  Continue

to stir as it boils and bubbles, using a wooden spoon.  When thick,

stop.  :-)


cranberry-orange-relish

Date:    Mon, 15 Nov 93 02:33:46 EST

From:    Donna Sullivan <Donna_Sullivan@MathWorks.Com>

Subject: Cranberry orange relish

This one is always a hit. The exact recipe is on the back of the cranberry bag

(if you buy Ocean Spray cranberries - probably on all makes.) In general it

goes like this:

CRANBERRY ORANGE RELISH

1 bag of cranberries (1 pound bag)

2 medium oranges, peel and all (no seeds though)

1/4 - 1/2 cup sugar depending on how tart/sweet you like it

Put cranberries (uncooked) and oranges through a meat grinder (a food

processor would do as well) alternating between cranberries and orange pieces.

Mix together with sugar and walnuts and refrigerate overnight.

Simple, fatfree, and delicious.


cranberry-peach-relish

Date:    Fri, 15 Apr 94 09:14:40 CDT

From:    Jeanne Chappell <jchappel@tyrell.net>

     Cranberry Peach Relish

-----------------------------------------------------------------------

1 - 16 oz can peaches in juice - undrained

Pulse in food processor just til coarsely chopped

1/2 C firmly packed brown sugar      |     Add to peaches

1/4 t ground Allspice                |

Bring peach mix to boil over medium heat

Stir frequently, Cook 2 minutes

1 - 12 oz bag cranberries            |   Add, reduce heat

Simmer 12 minutes or til cranberry skins pop

and mixture thickens - stirring occasionally

Remove from heat and cool

Store in airtight container in refrigerator up to 1 week


cranberry-puree

Date:    Wed, 10 Nov 93 10:55:58 CST

From:    Lu Bozinovich <U33754%UICVM@uic.edu>

One way to prepare cranberries, which I love, is to make a puree out of

them and strain off the skins.

Cranberry puree

2 to 4 bags of fresh cranberries (15 oz each, standard size I think)

boiling water

strainer

sweetener  (ie. sugar, brown rice syrup, etc.)

Put the contents of up to 2 bags of cranberries in a pot of boiling water

and wait until the skin pops for the majority of the berries.  Pull out

the berries with a strainer (ie. the water is reusable, and makes a nice

drink when cool).  If you do 4 bags, you can reuse the water, and repeat

the process (then the water will be even richer as a juice when cool).

Press the drained cooked cranberries through a seive.  The method I use

takes about an hour (so more efficient suggestions would be appreciated),

and you do experience diminishing marginal returns if you keep at it, so

you can quit earlier and still have a lot of sauce.  Seive by pressing

the berries against the inside of a wire mesh strainer with a large spoon

over a bowl.  Some sauce will drip down, but as the remaining berry-skin

mush gets drier, there will be a tendency for the sauce to collect against

the bottom of the mesh strainer.  Then you just scrape some of this off

and drop it into the bowl.  When you are left with mostly skins, you might

mix in a tbs. or two of water, and keep straining.

Four bags of berries should fill a standard medium sized bowl to the brim.

You can then sweeten to taste, or use it in other recipes.  Discard the

skins.

I served this over hazelnut torte at a Christmas pot luck, and it was a big

hit.  It might also be good as a filling for squash, or in "turnovers".

This year, I plan to try modifying my torte recipe to fulfill FF guidelines,

wish me luck!


cranberry-relish

Date:    Wed, 24 Nov 93 08:24:52 PST

From:    rfelix@netcom.com (Robbie Felix)

Cranberry relish

Chop together ( in blender or food processor)

2 bags cranberries

3 large oranges with 1/2 peel from one of the oranges.

sugar to taste ( I use about 3/4 cup)

Mix together, let sit overnight so flavors mingle.


cranberry-relish-2

Date:    Thu, 17 Nov 94 14:53:39 CST

From:    Jeanne Chappell <jchappel@tyrell.net>

This is a recipe for a Cranberry Relish which is good as is OR

my hubby and I like to spread it on toast like a jam. (Not as sweet as

jams).  And added bonus: it's quick and easy to make  *:)

     Cranberry Peach Relish

-----------------------------------------------------------------------

1 - 16 oz can peaches in juice - undrained

Pulse in food processor just til coarsely chopped

1/2 C firmly packed brown sugar      |     Add to peaches

1/4 t ground Allspice                |

Bring peach mix to boil over medium heat

Stir frequently, Cook 2 minutes

1 - 12 oz bag cranberries            |   Add, reduce heat

Simmer 12 minutes or til cranberry skins pop

and mixture thickens - stirring occasionally

Remove from heat and cool

Store in airtight container in refrigerator up to 1 week


cranberry-relish-3

Date:    Mon, 21 Nov 94 20:20:31 EST

From:    PAMCAM@delphi.com

I haven't posted for a long time, but read you all every day.  I have a

***VERY EASY*** but great tasting Cranberry Relish recipe I like that I took

from the Joy of Cooking book.  I use it every year and I always get asked for

the recipe.  No one can beleive that it is this simple.

2 Cups whole cranberries (fresh)

1 Small to medium orange

2/3 to 1 cup sugar (your taste)

Grind cranberries in food processor til well chopped.  Remove to a bowl.  Cut

orange in eighths, and grind in food processor.  Add to cranberries.  Add

sugar.  Let set in refrigerator for 2 to 3 days.  Delish.


cranberry-sauce

Date:    Fri, 29 Oct 93 10:00:17 CDT

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

cranberry sauce

1.5 c. water

1 bag of cranberries (in your grocer's refrigerator case now, yum)

about 1/4 c. honey

2-3 t. salt

pinch hot pepper flakes

1 T nutritional yeast

boil cranberries in water until they pop (use a potato masher to speed up the

process).  Add flavorings.

the object here is sort of a cranberry chutney.  It should not be sweet, but

rather savory.


crockpot-cran-applesauce

Date:    07 Dec 94 09:57:00 CST

From:    <KHirst@ccp-po.ccp.uiowa.edu>

      Crockpot Applesauce with Cranberries

      10-12 medium apples

      1-2 cups cranberry juice

      lemon juice -- use 1/4 to 1/2 lemon

      2 tbs sugar -- or up to 1/4 cup if you want it sweet

      1/4 to 1/2 cup dried cranberries or "craisins" (sweetened dried

      cranberries)

      Wash the apples and chop them up without peeling.  Squeeze lemon juice

      over them as you cut them.

      Put apples in crockpot with cranberry juice -- use 1 cup if you want

      the applesauce thick, more if you want it thin.  Stir in sugar to suit

      your taste.

      Let apples stew on low for 6-8 hours.  About an hour or two before

      serving, stir in cranberries or craisins.  (All I found at my store

      was craisins--since they're sweetened, I used less sugar.)

      The applesauce is a very pretty pink and the cranberries & juice give

      it a nice zing.

     As you can see, the recipe is simple and forgiving -- let the apples

     stew a little longer or a little less -- the longer you stew them the

     mushier the applesauce will be.  It warms up nicely, or you can eat it

     cold.


easy-applesauce

Date:    Mon, 14 Jun 93 08:13:51 PDT

From:    KAREN@PYROS.HACKS.ARIZONA.EDU (Karen)

easy applesauce

Cut 3-4 apples into quarters and core.  (I leave skin on and usually use

Golden Delicious, but any apple you like is fine)

Process in blender with a little bit of liquid (water, usually, or diet

Ginger Ale for a bit of more flavor)

That's it!


fruit-spread

Date:    Sat, 01 Apr 95 16:37:10

From:    "Natalie Frankel" <Natalie.Frankel@mixcom.com>

I'm also going to try the following for our Charoses.  (Although if someone

has another recipe that you think would be better, please post.)

FRUIT SPREAD

(From The No Cholesterol Passover Recipe Book - Debra Wasserman)

8 oz. mixed dried fruits (be sure to use some raisins)

1 large apple, cored and chopped

1/2 tsp. cinnamon

1 TB. matzo meal

Place dried fruit in saucepan in enough water to cover fruit.  Cook over

medium heat until the fruit is soft and plump.  Cool and place fruit and any

remaining liquid in a food processor bowl.  Add apples and blend until

as smooth as desired.  Stir in cinnamon and matzo meal.

12 servings.  Per serving: 61 calories, <1 gram fat.


lime-pineapple-relish

Date:    Mon, 13 Jun 94 07:45:27 GMT

From:    nanette.blanchard@springsboard.org (NANETTE BLANCHARD)

from the July/August 1994 issue of Pillsbury Fast & Healthy.

              LIME-PINEAPPLE RELISH

1 cup chopped fresh pineapple or 2 (8 oz) cans crushed

    pineapple, drained

1/4 cup chopped red bell pepper

2 Tbsp sugar

2 Tbsp thinly sliced green onion

2 tsp grated lime peel

1 Tbsp fresh lime juice

1/2 tsp ginger

    In small bowl, combine all ingredients; mix well.

    1 1/3 cups; 6 servings (30 calories, 0 g fat, 0 g

cholesterol, 0 mg sodium)


orange-jam

Date:    Fri, 15 Apr 94 17:36:27 PDT

From:    vmh@IntelliCorp.COM

Orange Jam

===========

4 Oranges

1 Lemon

4 Cups of Water

about 3 Pounds of Sugar

Wash fruit well, cut in half and remove seeds.

Cut into small pieces.

Add water and let stand for 24 hours.

Weigh the mixture on a scale and ready as much sugar on the side.

Cook mixture for 30 minutes.

Add sugar.

Keep cooking and stirring until mixtures drips of ladle in wide, heavy drops.

Remove foam. (I put the foam into a seperate bowl and eat it after

      it has cooled down. Delicious!)

Fill into glasses (preheat or put spoon into glass to avoid cracking)

and close airtight immediately.


peach-sauce

Date:    Wed, 21 Jul 93 16:05:55 CDT

From:    "Debbi Harris, CIC Dept., Parke-D 998-5709" <harrisd@aa.wl.com>

From the New McDougall Cookbook

Peach Sauce

Makes 3 1/2 cups

Prep time:  10 to 20 minutes

Cooking time:  6 to 8 minutes

Serve over pancakes, waffles, hot cereal, etc.

3 peaches, peeled, or 3 cups frozen peach slices, thawed

1 cup fresh-squeezed orange juice

2 tablespoons cornstarch

1/4 teaspoon ground nutmeg

If using fresh peaches, slice two of them.  Set aside.  Coarsely chope the

remaining peach.  For frozen fruit, set aside 2 cups.

Pour the orange juice into a blender.  Add the chopped peach or 1 cup of the

sliced frozen peaches.  Blend until smooth.  Pour into a saucepan; add the

cornstarch and nutmeg.  Cook, stirring constantly, until thickened.  Add the

remaining sliced peaches.  Heat through.  Serve warm.


pear-butter

Date:    Sun, 13 Feb 94 13:09:36 EST

From:    thorp@pobox.upenn.edu (Patricia Thorp)

Pear Butter

(from Sweet Nothings, by Jill O'Connor)

Makes about 1 1/4 C.

4 Bosc or Anjou pears (1 3/4 to 2 pounds), peeled, cored, and chopped

3 T vanilla sugar syrup (see below)

1/2 t. ground cinnamon

1/2 T. ground cardamom

pinch of ground cloves

Combine the pears, syrup and spices in a 2 qt. saucepan over highgh heat.

Cover and bring to a boil. Reduce the heat to medium-low and simmer,

stirring occasionally, until the pears are soft and translucent, 20 to 30

minutes. If the liquid evaporates before the pears are cooked, add 1/4 C.

of water and continue cooking. Transfer the pear mixture to a food

processor fitted with a metal blade or to a blender an dprocess to form a

smooth puree. Alternatively, pass the mixture through a food mill.

Return the puree to the saucepan. Cook over medium heat, stirring

constantly, for about 10 minutes, to reduce further the liquid content of

the pear mixture. The pear butter should have the consistency of thick

honey. Store in a covered container in the refirgerator for up to 2 weeks.

Per Tablespoon: 25 C.

0 g of fat: 0% calories from fat

Vanilla Sugar Syrup

Makes about 1 1/2 C.

1 Vanilla Bean

1 C. water

1 C. granulated sugar

Split the vanilla bean in half lengthwise. Combine the water and sugar in a

1 qt saucepan over medium heat and stir to disolve the sugar. When the

sugar dissolves, using the tip of a sharp paring knife, scrape the seeds

from the pod into the pan, then add the pod to the pan as well. Increase

the heat to high and bring the syrup to a boil. Boil for 1 minute. Remove

from the heat and let cool completely. Refrigerate the syrup in a tightly

covered container. It will keep for about 1 month.


pepper-jelly

Date:    Tue, 09 Aug 94 20:24:00 PDT

From:    Lee Towe <towel@ESIPO.ELCSCI.COM>

                Pepper Jelly

1 cup chopped Jalapeno peppers

1/2 cup chopped Red Bell Pepper

1-1/2 cups cider vinegar

6-1/2 cups sugar

1 bottle liquid pectin

wash peppers, slice, remove membrane and seeds (wear gloves!), chop medium.

combine peppers, vinegar and sugar, and bring to full boil over high heat.

 remove and set aside for 20 minutes.  return to heat and bring to full

rolling boil again, and boil for 2 minutes.  remove from heat and add

pectin.  stir well.  skim off any film.

pour into hot sterilized half pint canning jars and seal with lids.

makes about 8 half pints.


pimiento-aspic

Date:    Fri, 15 Oct 93 00:14:26 PDT

From:    Michelle Dick <artemis>

Adapted from Eat For Strength: Oil-free Edition.  By Agatha Thrash.

PIMIENTO ASPIC

1/4 cup nutritional yeast

1 4 oz jar of water packed pimientos

1 t salt

1 t onion powder

1/2 bar agar

1 1/2 cup water

1 T lemon juice

Blend first 4 ingredients in blender.  Boil agar in water until

totally dissolved, stirring constently.  Add agar water to blender

ingredients and quickly blend.  Add lemon juice and pour into

container.  Chill.  When solid, slice and serve.


pineapple-ginger-sauce

Date:    Thu, 25 Aug 94 10:21:31 EDT

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

Pineapple Ginger Sauce <T>

1 tsp minced garlic

1 tsp minced ginger

1 cup no-sugar-added pineapple juice

1/4 cup low sodium tamari or soy sauce

1 tbsp cornstarch dissolved in 1 tbsp cold water

Saute garlic and ginger in a little water in a medium non-stick skillet.

After about 3 minutes add juice and soysauce.  Heat on medium high until

it boils, then stir in cornstarch.  Heat until it gets to your desired

consistency.


prune-puree

Date:    Wed, 07 Sep 94 13:08:49 PDT

From:    Bobbi Shudde <0024P@NAVPGS.BITNET>

    ...................................................................

                                  Prune Puree

Combine 1-1/3 cups (8 oz.) pitted prunes and 6 T water in container of food

processor.  Pulse on and off until prunes are finely chopped.  Makes 1 cup.

This mixture can be used as a substitute for fat in baking - use 1 T puree

for 1 T fat.  Stores very well in refrigerator.


quince-jam

Date:    Fri, 15 Apr 94 17:36:27 PDT

From:    vmh@IntelliCorp.COM

Quince Jam

==========

Rub quinces of with towel, peal, remove seeds, and chop into small pieces.

Put peel and seed parts into pot.

Cover barely with water and cook for 30 - 45 minutes.

Strain and add loquid to fruit; dispose of solids.

Weigh mixture on scale and ready as much sugar on the side.

Cook mixture for 30 minutes.

Add sugar.

Keep cooking and stirring until mixtures drips of ladle in wide, heavy drops.

Remove foam. (I put the foam into a seperate bowl and eat it after

      it has cooled down. Delicious!)

Fill into glasses (preheat or put spoon into glass to avoid cracking)

and close airtight immediately.


rhubarb-applesauce

Date:    17 Aug 93 16:04:01 -0900

From:    "Ari Kornfeld" <ari_kornfeld@qm.sri.com>

  Here's my favorite apple sauce recipe.  It's real easy too.

Rhubarb Apple Sauce

4-5 large sweet apples (I like golden delicious which are very sweet)

3 long, thick rhubarb stalks

1/2 pint strawberries

sweetner to taste (I use none)

water

-Peel and chop rhubarb.

-Core, peel and chop apple.

-Pick stems off strawberries.

-Dump it all in a pot and add a little water (1/4 cup?) to prevent burning

(once the apples start cooking they will release their own liquid so the water

is really needed because of the first minutes of cooking.)

-Cook, covered, on a medium flame until boiling then turn heat down and tilt

the cover a little to let steam escape.

-Stir occassionally.

-Simmer until most of the apples have disolved and the mix doesn't look too

watery - around half and hour.  It's best to turn off the flame while the mix

is still a little watery since more water will evaporate while it is cooling

down.

I prefere the texture when some apple chunks are left in the sauce.

If you can't find rhubarb, try cranberries.

You can also use this as a "low sugar" jam.


spiced-pear-sauce

Date:    Mon, 20 Dec 93 08:11:23 PST

From:    gloria@mri.com

Spiced Pear/Apple Sauce

-----------------------

(all amounts are approximate!)

6 pears, cored and chopped

3 apples, cored and chopped

1/2 c. - 1 c. raisins

1/4 c. white wine (optional)

a little water

cinnamon

allspice

pumpkin pie spice (usually has mace, nutmeg,

 cinnamon and maybe other spices)

Put all ingredients in a pot. Bring

to a boil; then reduce heat to simmer.

Cook until fruit is soft.  If you want

the sauce thicker, then cook with lid

off for awhile.


strawberry-gooseberry-jam

Date:    17 May 93 02:15:00 EDT

From:    KEVWIL@delphi.com

---------- Recipe via Meal-Master (tm) v7.04

      Title: Strawberry Gooseberry Jam

 Categories: Jams, 1941

   Servings:  2

           -Household Searchlight

      2 qt Stemmed gooseberries

      2 qt Hulled strawberries

      4 qt Sugar

   Wash fruits carefully.  Drain.  Add sugar.  Heat slowly to boiling. Simmer

  slowly, stirring frequently, until thick. Mrs. Emma Garibaldi, Mendocino,

  CA.

   MM by Cathy Svitek


strawberry-jam

Date:    17 May 93 02:15:00 EDT

From:    KEVWIL@delphi.com

---------- Recipe via Meal-Master (tm) v7.04

      Title: Strawberry Jam

 Categories: Penndutch, Canning

   Servings:  1

      2 c  Sugar

      2 c  Strawberries

  Use large firm berries. Wash and hull the strawberries; then measure.

  Place a layer of berries in a kettle, then a layer of sugar until all

  ingredients are used. Let stand over night or until the sugar dissolves.

  Place on fire, bring to a boil and cook about 10 minutes. Pour into a bowl

  and let stand until the next day; then fill sterilized jelly glasses and

  seal.


strawberry-jelly

Date:    17 May 93 02:15:00 EDT

From:    KEVWIL@delphi.com

---------- Recipe via Meal-Master (tm) v7.04

      Title: Strawberry Jelly

 Categories: Jellies, 1941

   Servings:  2

           -Household Searchlight

      4 c  Strawberry juice

  7 1/2 c  Sugar

      1    Bottle fruit pectin

   Wash, and remove stems and hulls from 3 quarts fully ripened strawberries.

  Crush thoroughly.  Drain through jelly bag. Combine juice and sugar. Heat

  rapidly to boiling. Add fruit pectin. Stir constantly before and while

  boiling.  Heat to full rolling boil. Boil hard 1/2 minute. Remove from

  fire.  Skim. Other berries may be substituted for strawberries. The

  Household Searchlight

   MM by Cathy Svitek


strawberry-syrup

Date:    17 May 93 02:15:00 EDT

From:    KEVWIL@delphi.com

---------- Recipe via Meal-Master (tm) v7.04

      Title: STRAWBERRY SYRUP

 Categories: Syrups, Sauces

   Servings:  1

           -JANIS HURLEY   (MMSH23A)

     10 oz Strawberries;

           -pkg frozen sliced thawed

    1/2 c  Light corn syrup

      1 ds Salt

  In blender; process strawberries until smooth.  In a pan, bring all

  ingredients to a boil and boil gently for 5 min., stirring constantly.

   Yield:  1 1/2 c. syrup

   Formatted by Elaine Radis


wine-jelly

Date:    Tue, 27 Dec 94 10:10:30 PST

From:    Peter_Brooks <pb@hpocia.sj.hp.com>

From the _Canning & Preserving_ book, ISBN 0-376-02213-2

[Note:  Jelly recipes leave little room for variation.  Do not double, and

don't play with the proportions of sugar/wine.  Lastly, find the right

pectin.  It matters.  I have several pints of cranapple syrup that were

supposed to be jelly to remind me of these facts...  :-)]

--Wine Jelly--

Again, this recipe will *not* double.  If you want more, do two separate

batches.  It's not really much more work.

Paraphrasing, the best wines for jelly are those with a full natural flavor

and body, though any wine would do.  (Save the '74 Ridge Zinfandel for

drinking, however.)  For a deep red, try a mellow Port, or a Pino Noir

or a (cheap) Zinfandel.  A Rose^H' would do nicely here, too.

  1 3/4 cups wine

  3     cups sugar (Vegans, try succanat.)

  1 3ounce pouch liquid pectin.

  Prepare 4 half-pint canning jars or jelly glasses.  (Wash, and leave in

  hot water.  Wash lids if necessary, and place in boiling water.  Leave

  in hot water until ready.)

  Mix wind and sugar in top of a double boiler.  Place over boiling water; stir

  until sugar is completely dissolved (circa 5 minutes).  Remove from heat,

  but leave mix over hot water.  Stir in pactin all at once.  If foam forms,

  skim off with a metal spoon.

  Leave the jelly to set one minutes, skim off the foam.  Pour jelly quickly

  into hot jars, filling to 1/8" of the top.  Carefully wipe off rim of

  jar.  Put lid on each jar as it is filled, screwing ring tightly.

  [At this point, Sunset says to let cool.  I'd process in a water bath

  for 5 minutes.  In a bath (a stockpot or huge saucepan), set up a small

  rack and fill with enough water to cover the filled jars, with about

  an inch of water.  Hint:  if you boil your jars to sterilize them, use

  the water bath for both purposes.  Hint2: Pressure cookers make good

  water baths for small runs. ]

  [Still on water bath:  Put jars into boiling water, and start timer when

  water gets batck to boiling.  Hold for 5 minutes, then pull out.]

  (if you stay with the Sunset approach, invert the jars to finish

  sterilizing the lids.  You'll avoid any mold.)

  Place jars on a towel *away from drafts* and let cool.  Should keep almost

  forever until opened.


yam-applesauce

Date:    Wed, 07 Dec 94 08:35:09 PST

From:    "Rob Ryerson" <RYERSONRA@compctr.ccs.csus.edu>

YMMV on this one...

Needed a sweet snack after a workout Monday. Went to the fridge, and

there was a cooked yam, and a jar of applesauce...

Yapple Pudding ??

1 medium to small yam, baked, &  completly cooled

1 cup applesauce

1 1/2 tsp cinnamon

Remove yam skin, mash up in a bowl. Add applesauce and cinnamon,

stir up well, enjoy.


black-bean-gazpacho

Date:    Mon, 04 Oct 93 16:11:25 EDT

From:    Sarah Gross <doula@panix.com>

These recipes are adapted from the March 1993 issue of Vegetarian

Times Magazine.

Black Bean Gazpacho

2 cups dried black beans, sorted and rinsed

6 cups richly flavored veggie broth

2 large onions, finely chopped

.5 cup celery, chopped

.5 cup carrots, chopped

1 tablespoon lemon juice

Optional garnishes: chopped cucumber, chives, bell peppers,

                    tomatoes; croutons; thin lemon slices

Do the soaking thing with the beans (1 hour after boiling or

overnight, whichever you and your intestines prefer).  Drain and

rinse well.

Place beans in a saucepan with stock, onion, celery, carrots, and

lemon juice.  Bring to a boil, then simmer slowly, partially

covered for 2 hours.  Puree veggies and beans with the liquid.

Reheat to a simmer or chill.  Taste and adjust seasoning.  Add a

little more stock if it's too thick.  Ladle into wide bowls and

serve garnishes separately in smaller bowls.

Serves 6.

Per serving:

177 calories

9 grams protein

.4 grams fat


black-bean-gazpacho-2

Date: Thu, 25 May 1995 19:19:20 -1000 (HST)

From: Neal Pinckney <neal@pixi.com>

Black Bean Gaspacho     (from Sunset Magazine, June 1995, p. 150)

The soup keeps cool two ways. You refrigerate the basic ingredients -

then whirl them smooth in a blender - and use chilly tasting cucumbers

with mango for salsa that is spooned onto the soup.

2 cans (14 or 15 oz. each) black beans, cool or chilled

1/4 C vegetable broth, chilled

1 t cumin

1/2 t ground corriander

1 C European cucumber, in 1/4 inch cubes

3 T chopped red onion

3 T lime juice

1 medium (about 3/4 lb.) firm-ripe mango

1/4 to 1/2 t crushed hot red chillies

3 T unflavored non-fat soy yogurt (as a garnish)

Fresh cilantro leaves

Rinse and drain beans. In a belnder, combine 1 1/4 C beans, broth,

cumin and ground coriander, whirl until smoothly pureed. Pour soup into

a bowl and pour in remaining beans. Use now, or if making ahead, chill

up to 1 day.

Mix cucumber, red onion, and lime juice. Cut peel off mango and slice

fruit from sides and edges of the flat pit. Discard pit. Cut mango

pieces into 1/2 inch cubes and add to cucumber mixture, season to taste

with chillies. Use now or, if making ahead, chill up to 6 hours. Ladle

soup into shallow bowls and spoon cucumber-mango salsa into each. Garnish

with yogurt asnd cilantro leaves. Add salt to taste. Serves 2 or 3.

Per serving: 225 calories, (8% from fat); 11 g. protein; 1.9 g. fat;

43 g. carbohydrate; 694 mg sodium.

--- end of quoted recipe---

Note: The recipe called for non-fat dairy yogurt. I modified it to soy

yogurt to make it vegan and McDougall compliant. With dairy yogurt the

recipe has 0.3 mg. of cholesterol.  The sodium content can be reduced

greatly by using home cooked black beans (or dehydrated instant black

beans which have no salt added).


gazpacho

Date:    Wed, 26 May 93 03:16:26 EDT

From:    KEVWIL@delphi.com

---------- Recipe via Meal-Master (tm) v7.04

      Title: Make-ahead Gazpacho

 Categories: Vegetarian, Soups

   Servings:  6

      2 c  Vegetable Stock

      2 c  Tomato juice

      2 T  Lemon juice

      2 T  Green taco sauce

      1 t  Sugar

    1/2 t  Garlic salt

    1/8 t  Pepper

           Cucumber  *

           Green pepper **

      4 x  Large tomatoes ***

      3 x  Green onions ****

  *     Cucumber, peeled, seeded, and coarsley chopped ** Green pepper,

  seeded and diced *** Tomatoes, peeled and coarsely chopped **** Green

  onions (including tops) thinly sliced

  In a 3-quart pan over medium heat, combine stock, tomato juice, lemon

  juice, taco sauce, sugar, garlic salt, and pepper.  Leave uncovered and

  bring to a boil.  Stir in cucumber, green pepper, tomatoes, and onion;

  bring mixture, uncovered to a boil again.  Remove from heat and cool. Cover

  and refrigerate until well chilled.  Serving size: 1 cup

  Per serving: 3 grams protein, 14 grams carbohydrates, no cholesterol, 64

  calories.

  An easy make-ahead soup to begin a meal with.


gazpacho-2

Date:    Wed, 26 Jan 94 14:50:02 MDT

From:    <RAY_WHEELER@dsu1.dsu.nodak.edu>

Ray's Unforgettable Gazpacho

Ingredients:

  1 cup chopped green peppers

  1 cup diced fresh tomatoes

  1 cup chopped (walla walla if possible) onions

  20-25 cloves of (hardneck if possible) garlic

  2 large jalapeno chiles diced without seeds

  1 large can of V8 or tomato juice

  4 tbls fat free sour cream

  Mexican herbs to match your tastes (cilantro, chili powder, cumin,

    crushed red pepper etc.)

  Cool tomato juice or V8 in the freezer until it is very cold. Pour

into soup bowls and stir in herbs. Add a couple of tablespoons of

tomatoes, peppers and onions. Crush one or two cloves of garlic into

the mix. Add a teaspoon or two of jalapeno, and stir everything

gently. Add a modest dollop of fat free sour cream in the center of

the bowl. Say your prayers.

Note: The quantities of things you put into the liquid can vary

infinitely. Experiment until you get things to please you. If I

perspire profusely at the temples, I know I've gotten things right for

me, but gentler versions are great for beginners.


gazpacho-3

Date: 26 Jun 1995 08:32:37 U

From: "Zoe Sodja" <zoe_sodja@macmail.ucsc.edu>

GAZPACHO

4 C cold tomato juice

1 small, well minced onion

2 C freshly diced tomatoes

1 C minced green pepper

1 diced cucumber

2 scallions, chopped

1 tsp honey

1 clove crushed garlic

juice of 1/2 lemon & lime

2 T wine vinegar

1 tsp each tarragon & basil

dash of ground cumin

1/4 C freshly chopped parsley

dash of tabasco sauce

salt & pepper to taste

Combine all ingredients & chill for at least 2 hours. Puree if

desired.


gazpacho-4

Date: Fri, 21 Jul 1995 13:55:48 -0400

From: BClymire@aol.com

Its easy and refreshing and you

can pretty much make it up as you go along (nothing is exact)

Makes about 4 modest servings

Gazpacho

1       can or bottle of your favorite veggie juice (I like Knudsen's Very

Veggie--the

         seasoning is more interesting and not overly salted like V-8)

1/2    cucumber (about)

1/2    green or other bell pepper

2-3    stalks of celery

1/2    onion

1      garlic clove (more if you like garlic)

Dash of lemon juice if necessary (Very Veggie doesn't need it, other juices

might)

Dash of your favorite seasonings  (I like basil, thyme and powdered cumin for

a little flavor hum--it varies each time and some juices are pretty bland.)

Chop up all the veggies fairly finely (or chunky if you like 'em that way)

Add them to the juice and add seasonings of your choice and chill.  (In the

past I used to blend a piece of bread into the juice before adding the

veggies, it gives it more body--but I prefer it without)

You can also add chopped up fresh tomatoes if you like your soup that way, I

like to have the crispness of the veggies but not the mushiness of tomatoes.

 Any other summer veggies work well too, summer squashes are good.  You can

add as many (if you like chunky) or as few veggies (if you like smoother) to

your own tastes and season it as strongly as you like.

When I have it, I dollop fat-free plain yoghurt on top, in our house we've

gotten so used to substituting fat-free yoghurt for sour cream that even the

fat-free sour cream tastes too rich to us.  Soup is good served with fresh

bread.


gazpacho-5

Date: Fri, 1 Sep 1995 18:04:25 -0700

From: manicd@SIRIUS.COM (J Joseph)

At this time of the year, few things are more refreshing than a big bowl of

cold Gazpacho, a cold soup originally from Spain. Easy to prepare and

highly recommended for lunch or dinner.

Basic Gazpacho    (Serves 1)

1/2 cucumber, cut into chunks

4 ripe medium tomatoes  (I use Roma tomatoes)

1/2 bell pepper, cored, seeded and cut into chunks

1/4 yellow onion, cut into chunks

1 clove garlic, chopped

3 T wine vinegar

pinch of oregano

salt and pepper to taste

Put everything in a blender, and puree. Refrigerate 15 minutes, or until cold.

Variations include substituting yellow tomatoes, red bell peppers, or

balsamic vinegar, or adding a few sprigs of fresh basil.


saffron-gazpacho

Date:    Tue, 21 Jun 94 12:15:00 EDT

From:    "Anne.Cox" <20676AC@msu.edu>

Saffron Gazpacho

1/4 t saffron threads

1 t instant veg.broth powder, such as Vogue Vege Base

1/3 c finely minced red onion

1 small clove garlic, finely minced, or

  1 large clove roasted garlic

1 c boiling water

2 lbs.ripe plum tomatoes, trimmed, halved, and seeded

1 large cucumber, peeled, seeded, and cut into chunks

1 c coarsely chopped roasted red bell pepper

2-3 T sherry or other red wine vinegar

salt and freshly ground black pepper to taste

chopped chives for garnish

Rub the saffron threads between your palms into a small bowl.  Add the broth

powder, onion, and raw garlic (if using).  Pour the boiling water on top and

stir.  Cover and let steep for 5 minutes.

In a food processor or blender, puree the saffron mixture, plum

tomatoes, roasted garlic (if using), cucumber, and roasted pepper.

Transfer to a glass storage container and stir in vinegar, and salt

and pepper to taste. (The gazpacho should have a slightly acidic

edge.)  Cover and chill before serving.  Garnish with chives.


white-gazpacho

Date:    Tue, 15 Jun 93 06:51:00 PDT

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

White Gazpacho

1 to 1 1/2 pounds English cucumbers (around 2-3, depending on size)

2 cups non-fat yogurt

2 1/2 cups chicken-flavored veg broth

1 clove garlic (I like a plump one)

1 tsp lemon juice (optional)

2 tsp fresh cilantro, chopped finely

2 tsp fresh green onions, chopped finely

Peel cukes and chop into chunks.  Don't waste your time dicing, just cut them

and toss them into the blender.  Add crushed garlic, 1/2 of the chicken broth,

lemon juice, and yogurt.  Blend till there are only little bitty bits of

cukes visible--or to the consistancy you desire.  A little more cuke means a

little thicker soup.

Pour into a larger container and stir in the rest of the broth.

Sprinkle the cilantro and green onions on top.

Chow!


acorn-squash

Date:    Wed, 07 Dec 94 10:49:41 EST

From:    tkreider@census.gov (Tom Kreider)

        ACORN SQUASH:

Cut squash in half, clean out seeds, and place in 350F oven, cut side down

in 1/2 inch of water.  Bake for 30-40 min.  Take out and sprinkle with brown

sugar or a little honey!


artichokes

Date:    Wed, 27 Apr 94 20:58:03 EDT

From:    mayflies@aol.com

Artichokes w/ lemon, garlic & wine (opt)

My favorite way to prepare them is to trim off the stem, remove any stray

leaves around the bottom and saw about1"-2" off of the top.  Then using a

scissor (kitchen shears) cut off the prickly tops of any remaining leaves

around the outside of the artichoke.  Rinse artichokes well and rub cut parts

with lemon juice.  Take a clove of garlic and slice thinly.  Stick 4-5 slices

randomly between the leaves of each artichoke (you'll have to kind of loosen

up the inner leaves).  Place them in a pot with stems down and squeeze lemon

juice over the top.  I pour white wine over the tops of them, too.  Add

enough water so that there is about 2" of liquid in the pan. Cover  and bring

to a boil.  Turn heat down and simmer, covered, for at least 1 hour - I

sometimes let them go as long as 2 hours.  They are done when the outer

leaves pull off easily.  Enjoy with lemon juice or balsamic vinegar or

whatever you like.


asparagus-red-peppers

To:      Sally Charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

From Dr. Dean Ornish's Program for Reversing Heart Disease.

     Asparagus with Roasted

     Red Peppers

     (Makes 4 servings)

     1 1/2 cups asparagus 1 medium red pepper 1 teaspoon freshly minced

garlic 1 teaspoon balsamic vinegar Salt Pepper

     Remove hard bottom stem of asparagus and slice rest of stalk into

approximately 1-inch pieces.  Blanch asparagus and put into-cold water to

stop it from cooking further.  Drain and set aside.

     Roast red pepper in 500 [degrees] oven for 20-30 minutes, turning

occasionally.  When skin has darkened and blistered, remove pepper from

oven.  Transfer to bowl and cover with aluminum foil.  Let cool 30

minutes, then peel off skin and seed pepper.  Slice into julienne strips

and toss 1/2 cup roasted pepper with garlic and vinegar.  Let marinate a

few minutes, then toss peppers with asparagus.  Add salt and pepper to

taste and serve.

     Per serving (1/2 cup):

     Calories: 16 Cholesterol: 0 mg Total fat: 0.2 gm Saturated fat: trace


baked-cabbage

Date:    Sat, 10 Dec 94 09:50:49 EST

From:    TXFT40A@prodigy.com  (MRS SUSAN K SMITH)

Subject: Recipes (4): Red Cabbage

-- [ From: Sue Smith * EMC.Ver #2.10P ] --

---------- Recipe via Meal-Master (tm) v8.01

      Title: Baked Cabbage

 Categories: Vegetables,  Low fat

      Yield: 1 servings

      1    Head cabbage; quarter

      1    Onion; chopped

           Fresh dill

    1/3 c  Vegetable broth

      1    Apple; peel, chop

    1/3 c  White wine; optional

      3 tb Fresh parsley; chopped

    1/4 c  Non-fat mozzarella; shredded

  Put cabbage in casserole. Top with onion, apples,

  cheese and parsley. Put broth in bottom. Cover with

  foil and bake 350~ until cabbage is tender.

  Downloaded from Prodigy Food BB, Food Software, July

  20, 1994, Sue Smith


baked-cranberry-squash

Date:    Wed, 26 May 93 03:16:26 EDT

From:    KEVWIL@delphi.com

---------- Recipe via Meal-Master (tm) v7.04

      Title: Baked Cranberry Squash

 Categories: Vegetarian, Vegetables, Main dish

   Servings:  4

      2 lg Acorn squash, split length-

           Wise and seeded

      1 c  Chopped pear

    1/2 c  Raw cranberries (fresh or

           Frozen)

      3 T  Undiluted orange juice

           Concentrate

      3 T  Honey or Maple Syrup

  1 1/2 t  Ground cinnamon

    1/2 t  Ground allspice

  Preheat oven to 400 degrees. Place squash cut side up on foil-lined baking

  sheet. In a large bowl, combine pear, cranerries, orange juice concentrate,

  honey or syrup, cinnamon and allspice. Spoon mixture into squash cavities.

  Use any extra liquid to brush cut edges of squash. Bake 45 minutes to 1

  hour, or until squash is soft. Serve hot. Serves 4. Per Serving: 126

  calories; 3 g. protein; .5 g. fat; 4 mg carbohydrate; 0 cholesterol; 4 mg.

  sodium, 7 g. fiber From _Vegetarian Times_, November, 1992


baked-squash

Date:    02 Feb 94 12:59:29 CST

From:    Nancy L Fulton <N-FULT@vm1.spcs.umn.edu>

Adaption of Orange-Honey butternut recipes from "Lean and Luscious and

Meatless" by Hinman and Snyder.

Baked Squash

    4 packages frozen squash, thrawed (6 cups)

  1/2 cup toasted oat bran

  1/2 cup maple syrup

    1 cup nonfat dry buttermilk (or nonfat dry milk or the vegan equivalent)

    1 tablespoon grated fresh orange peel

1 1/2 teaspoons pumpkin pie seasoning

Mix together oat bran, dry milk, orange peel, and seasoning.  Wisk in squash

and syrup.  Bake at 350 degrees in a large rectangular pan (I use glass) for

about an hour.  Serve hot or cold.

Notes:

1. I buy oat bran in bulk.  Toast it at 350 degrees on a cookie sheet with

   edges.  Stir every 10 minutes until light brown.  I add the orange

   peel at this point and store it in the refrigerator.  Do not add the

   orange peel before toasting, it burns.  Already grated orange peel is

   available but the fresh tastes better.

2. I have made this with many different kinds of squash and or sweet

   potatoes.  They are all good.  The frozen squash is just the easiest.

3. Original recipe calls for cinnamon, I like the taste with the pumpkin pie

   spice but I've used others.  I did not like plain clove.


baked-squash-rings

Date:    11 Jan 94 18:05:54 GMT

From:    glmis4!kehrbaum@cbs1.attmail.com (Ellen Kehrbaum)

Baked Acorn Squash Rings

========================

1 acorn squash (about 1/2 pound)

1 teaspoon maple syrup

1/4 teaspoon ground cinnamon

1 teaspoon water

1 apple, cored and sliced (optional)

Wash the squash, then slice it crosswise into 1/4-inch rings.

Remove the seeds and pulp.  Layer the rings in a casserole dish,

top with maple syrup, dust on cinnamon and sprinkle with

water.  (As an added touch, slices of apple can be placed in layers

alternating with the squash rings.)  Bake, covered, in a preheated

oven at 275 degrees for about 30 minutes.  The timing and

temperature are not critical, so this can bake along with other

dinner dishes.

Serves 2

Calories: 72

     Fat: 0.2 gm

          2% fat

This recipe is taken from the Stop the Insanity recipe book by Susan

Powter.


baked-tomato

Date:    Thu, 12 Aug 93 13:33:00 PDT

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

Here's something from Marie Simmon's article in today's _L.A. Times_.  Sounds

really good to me!

BAKED TOMATO

4 large tomatoes, cored, each cut into 3 thick slices

4 large leaves fresh basil

1 stem fresh Italian parsely

1 teaspoon fresh thyme leaves

1 teaspoon fresh oregano leaves

1 clove garlic

1 cup coarse bread crumbs made from 4 slices day-old Italian bread

salt

freshly ground pepper

It says to "lightly brush some olive oil on a large jelly roll pan or other

baking pan," but of course Pam is preferable.

  Arrange tomato slices, cut side up, in single layer.

  Finely chop together all the leaf herbs and garlic.  Combine bread crumbs

and half of the herb and garlic mixture in a bowl.  (It calls for 1 tablespoon

of olive oil, too, but you know...).  And salt and pepper to taste and toss to

blend.  Sprinkle tops of tomatoes with crumb mixture, distributing evenly.

Bake at 375 degrees until crumbs are lightly browned, about 25 minutes.

  Transfer tomatoes to large platter.  Sprinkle with remaining herb and garlic

mixture (and drizzle with more olive oil, no thanks).  Serve warm or at room

temperature.


balsamic-chard

Date:    Mon, 14 Feb 94 12:10:10 PST

From:    Cynthia Grall <grall@la.tis.com>

Balsamic Chard

1 bunch (~1-1.5 lb?) of swiss chard (or greens of choice)

1-2 tomatoes, chopped (or one can chopped tomatoes)

1-2 T balsamic vinegar

freshly cracked black pepper to taste

Wash the chard and chop or tear into peices, discarding tough stems.

Saute tomatoes over medium heat in large skillet until cooked to

desired consistancy, 5-15 min. (I like mine on the soft side).  Add

vinegar, chard and water if needed.  Cover and steam vegetables until

cooked to desired doneness, 5-15 min.  Check occasionally to be sure

there is enough water in the pan.

Cooking time for tomatoes and greens depends on how tough the greens

are, smaller, younger leaves will be more tender; and how well cooked

you like the vegetables.


balsamic-mushrooms

Date:    Sun, 25 Sep 94 13:12:23 MDT

From:    Z3MAX@ttacs1.ttu.edu

I made this for my SO; she loved it.  It is *really* and adds a lot to

any meal.

1 pkg mushrooms

1/3 cup balsamic vinegar

1/8 cup red wine

  Braise the mushrooms in the vinegar and wine mix covered for a few

minutes.  When mushrooms are soft, removed cover and let liquid condense

down to almost the bottom.


balsamic-vegetable-medley

Date: Tue, 4 Jul 1995 19:13:48 -0700

From: juliemb@uclink2.berkeley.edu (Julie M. Bernstein)

Here's a simple yet tasty dish I threw together for dinner tonight.  Feel

free to alter the seasonings and/or vegetables used to suit your taste.

Balsamic Vegetable Medley

1 potato, chopped

1 carrot, chopped

1 stalk broccoli, chopped

1/2 sweet onion, finely chopped

3-4 cloves garlic, minced

1/4 cup balsamic vinegar

black pepper to taste

dried basil to taste

Steam the potato, carrot, and broccoli until just tender, 15-20 minutes.

Meanwhile saute the onion, garlic, and seasonings in the vinegar.  Stir the

steamed vegetables into the vinegar mixture until thoroughly coated.

Serve.


barbecued-eggplant

Date:    Mon, 06 Jun 94 23:50:30 GMT

From:    nanette.blanchard@springsboard.org (NANETTE BLANCHARD)

              BARBECUED EGGPLANT

Serves 4 (I assume this is a side dish, not a main dish)

1 eggplant

Barbecue Sauce

salt

Preheat the oven to 350 degrees. Peel and cut the

eggplant into 1/3-inch thick slices. Salt the slices.

Place on a rack or colander and let stand for 30

minutes. Wipe off salt with a clean kitchen towel.

Lay the slices out on a lightly oiled baking sheet.

Brush on barbecue sauce. Bake for 15 minutes. Turn over,

brush with barbecue sauce, and bake for 15 minutes more

or until the eggplant is tender but not mushy.


beets

Date:    Tue, 30 Nov 93 09:18:09 MST

From:    seb1@bighorn.dr.att.com (131010000-BadianS(DR1510)43)

From the GE Microwave Cookbook.

Beets

1 lb of beets, washed

1 cup water

1 Tbl cornstarch

1 Tbl sugar (or some other sweetener)

3/4 tsp salt

dash of pepper

2/3 cup water

1/4 cup vinegar (I used cider)

Try to select beets of the same size. Place in 1.5 quart microwave dish

with 1 cup of water. Cook on high until tender, about 15 minutes.

Drain beets. Peel beets and slice.

In same dish, add remaining ingredients and stir well. Cook on high for

1.5 minutes. Add sliced beets. Cook for another 5 minutes.

They taste sort of like pickled beets except the sauce is thicker. I

think this recipe could be adapted to carrots too. Maybe use pineapple

juice for the 2/3 cup water.


beets-carrots

Date:    Mon, 28 Nov 94 19:24:28 +1100

From:    JOHN & LISA DEBOVSKI <jdebovsk@ozemail.com.au>

I tried a recipe over the weekend and thought I'd share it with you.  My

husband and I LOVED it.

Beets and Carrots with West Indian Spices

1 pound beets (about 4 medium)

1 pound carrots, sliced

2 tablespoons grated fresh gingerroot

1/2 cup brown sugar

1/2 cup orange juice

1/4 cup cider vinegar

Grated zest of 1 orange

1/2 teaspoon ground cinnamon

1/2 teaspoon mace

Wash the beets well and cut off the leaves, leaving an inch or so of stem.

Cover with cold water, bring to a boil and simmer, covered until tender, about

40 minutes.  Drain and cover with cool or lukewarm water.  When cool enough to

handle, slip off the skins.  Cut the beets into slices or chunks.

Peel and cut the carrots into slices or chunks, resemling the beets in size and

style.  Steam or boil in lightly salted water about 5 minutes or until tender

but not soft.  Drain.

Combine the ginger, sugar, orange juice, vinegar, orange zest and spices in a

saucepan and bring the mixture to a simmer.  Cook until thickened.  Simmer the

cooked beets and carrots in this sauce for about 5 minutes.

Note:  Alternatively, you may bake the beets in a foil-covered pan for about an

hour.  When cool, slip off the skins.  Cut the beets into slices or chunks.

Since I didn't want to waste the beet tops, I sliced the green beet tops and

steamed them and when I combined the sauce with the cooked beets and carrots, I

also added the steamed beet tops.

This came from the Eat More, Weigh Less book by Dr. Dean Ornish.


bok-choy-mushrooms

Date:    Sun, 06 Feb 94 09:48:00 PST

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

                       Bok Choy & Chinese Mushrooms

1 1/2 cups vegetarian chicken-flavored broth

4-5   shitake mushrooms, cut to 1/2 inch pieces (rehydrated or fresh, no stems)

4-5   button or straw mushrooms, cut if necessary

1     green onion, sliced thin

1     largish clove fresh garlic, minced or pressed

1-inch square fresh ginger, minced or pressed

4     cups chopped bok choy or 4 baby bok choy, quartered

      corn starch (2 tbs. mixed with 1/4 cup cool water)

Pour broth into skillet.  Add half the scallions, the garlic and the ginger.

"Sautee" for a few minutes, then add the mushrooms.

Steam the bok choy in the microwave (2 1/2-3 minutes, checking and tossing

every minute) or in a steamer.

Thicken the broth with corn starch.  Make it slightly thicker than you want

the sauce to be, since the moisture from the boy choy will thin it a bit.

Toss in the bok choy and mix.  Serve over steamed rice (or your favorite grain)


brain-dead-dinner

Date:    Mon, 06 Mar 95 11:09:38 EST

From:    aiko@epoch.com (Aiko Pinkoski)

Brain Dead Dinner <T>

A desperate dinner that turned out good enough I made a second batch

right after I gobbled up the first :-)

about 1/2 bag Cascadian country style potatoes (frozen mix of potatoes,

  peppers, and onions)

a little apple juice

about 3 slices of Yves Canadian Bacon (it's veggie & nonfat, not really like

Canadian Bacon IMHO but tastes more like a decent ham)

Hain fatfree gravy mix (I hope this is vegetarian, but I threw away my packet

so I apologize if it's not)

Chop up the Canadian Bacon slices into bite size pieces.

Heat apple juice in nonstick skillet.  Add enough potatoes to more or less

form one layer.  Sprinkle the chopped up canadian bacon on top.  Stir/turn

over a couple of times, several minutes apart, to prevent excess sticking

(I like crisp potatoes so I let it stick a bit).

While potatoes are cooking, mix up gravy mix (I was so brain damaged I

just microwaved some leftover gravy that I found in the fridge :-), pour over

potatoes to taste and eat.

Some good bread to sop up the gravy would be a plus.  Next time I'll

add some other frozen veggies.


brazilian-feijoada

Date: Mon, 11 Sep 95 13:48:00 EDT

From: m-js0217@DOC.CS.NYU.EDU (Julia Stone)

From the October _Vegetarian Times_

Brazilian Vegetable Feijoada

Brazil's meat-laden national dish geta a vegetarian makeover.

2 whole dried red peppers or 1/4 tsp. crushed red pepper flakes

1 tsp. ground cumin

2 tsp. dried leaf thyme or 1 tsp. ground thyme

2 medium sweet potatoes, peeled, sliced lengthwise into

quarters and then into 1/4-inch thick slices

1 large or 2 medium leeks (white parts only), rinsed and sliced

lengthwise info 1/2-inch thick slices

1 red bell pepper, seeded and sliced lengthwise into 1/2-inch wide

slices

1 yellow bell pepper, seeded and sliced lengthwise into 1/2-inch

wide slices

1 medium yellow onion, peeled and sliced lengthwise into 1/2-inch

thick slices

1 Tbs. dark rum

2 Tbs. fresh-squeezed lime juice

1 large tomato, sliced into 1/4-inch thick slices

2 16-oz cans black beans

Thin lime or orange slices, and cilantro sprigs for garnish

Cooked rice (optional)

*30 minutes or less*

Heat a little veggie broth or water and add dried red peppers or

crushed red pepper flakes, cumin and thyme; lower heat and cook 1

minute.  Add sweet potatoes; cook 5 minutes.  Add leeks; cook 5 minutes

more.  Stir in bell peppers and onion, cook 5 minutes.  Add rum

and lime juice, combine well and cook 5 minutes more.  Add tomato slices.

Coat saucepan with nonstick cooking spray; set over low heat.  Add beans

and cook, stirring, until hot, about 3 minutes; drain.

Place beans in a casserole or serving bowl; add vegetables.  Garnish with

lime or orange slices, cilantro sprigs; serve at once.  Serve over rice

if desired.  Makes 6 servings.


broccoli-oriental

Date: Wed, 05 Jul 1995 13:18:12 -0400 (EDT)

From: KOVENSKYS@Citadel.edu

I'm coming out of the lurking shadows once again to give you a great recipe I

just recently tried.  My husband hates broccoli, but he liked this!  Enjoy!

Broccoli Oriental

1 pound broccoli'

1/2 cup unseasoned rice vinegar

1 tablespoon sugar

1/2 teaspoon soy sauce

Steam flowerets until tender (5-8 minutes), and turn into a bowl.  Stir

together rest of the ingredients.  Pour over warm broccoli, and mix well.

Drain immediately and serve.  I liked addind a few sliced water chestnuts at

the end.

This makes 4 servings with  lesss than a 1/4 gram of fat.  The original recipe

was in a Sunset cookbook.	Sincerely, Sarah Kovensky


broccoli-roasted-peppers

Date:    Thu, 29 Dec 94 23:14:34 EST

From:    Cindy_Bloch@transarc.com

Broccoli with Roasted Peppers (Adapted from the Savory Way)

Makes 2-4 servings

1 large bunch broccoli

1 garlic clove, thinly sliced

3 T roasted peppers, diced

2 t finely chopped marjoram or 1/2t dried

1 T finely chopped parsley

salt

freshly ground pepper

Cut the broccoli into fairly large flowerets; peel the stems and cut

into spears or rounds.  Steam it, and while it steams prepare the rest

of the ingredients.

When the broccoli is cooked, warm some water in a large pan and add

the sliced garlic.  Then add the steamed broccoli, peppers, marjoram,

and parsley.  Saute over lively heat until everything is warmed.

Serve warm.  (She also suggestsd serving it with a lemon wedge as a

warm salad.)


broccoli-strata

Date:    Sun, 11 Dec 94 14:45:12 EST

From:    tkreider@census.gov (Tom Kreider)

RECIPE: <T>  Broccoli Strata

We made this for breakfast today and it was fantastic!  I got this recipe

from the net on friday.  But it is so good, I'm sending it back out.  I have

made some changes over the original.  Sorry, but I don't have record of the

original poster, but thanks to whom ever it was!

BROCCOLI STRATA:

     Recipe: Brocolli Strata

     Servings: 6

     Serv. Size: 1 Piece(s)

     Prep. Time:  1:00

     Portion                    Ingredient

     *******                    **********

     12 Slice(s)                White bread

     10 Ounce(s)                Broccoli frozen, 10 oz pkg

     2  Cup(s)                  Egg Sub, Second Nature  8 eggs

     3  Cup(s)                  Milk skim

     1 Tablespoon(s)            Onion flakes

     1/4 teaspoon(s)            Mustard dried

     12 Ounce(s)                Cheddar, Healthy Choice FF

     1-1/2 teaspoon(s)          Paprika

     1 Tablespoon(s)            Parsley fresh

     cut bread into 1/2" cubes.  layer bread cubes, brocolli, & cheese in

     12 x 8 Pam-sprayed pan.  combine eggs, mlk, onion, mustard,

     and cheese.  pour over bread & broc.  cover and chill over

     night.  sprinkle with paprika and bake, uncovered @ 325F

     55-60 minutes.  decorate with parsley.  serve hot.

     Nutritional Analysis

     Calories           ( 320 cal)    Vitamin D    (  58 IU )

     Protein            (34.5 g  )    Thiamine     (0.32 mg )

     Carbohydrate       (  40 g  )    Riboflavin   (0.55 mg )

     Total Fat          ( 2.5 g  )    Niacin       ( 2.9 mg )

     Saturated Fat      ( 0.6 g  )    Vitamin B6   (0.22 mg )

     Mono-Unsaturated   (0.88 g  )    Folate       (  76 mcg)

     Poly-Unsaturated   (0.73 g  )    Sodium       ( 879 mg )

     Cholesterol        (12.3 mg )    Calcium      ( 799 mg )

     Dietary Fiber      ( 6.7 g  )    Magnesium    (  75 mg )

     Caffeine           (   0 mg )    Potassium    ( 517 mg )

     Vitamin A          ( 401 RE )    Iron         (3.45 mg )

     Vitamin C          (  33 mg )    Zinc         ( 1.7 mg )

     Calories from  Protein: 43 %  Carbohydrate: 50 %  Fat:  7 %


brussels-spouts

Date:    Thu, 03 Mar 94 18:01:35 EST

From:    "Elisabeth." <eac9m@poe.acc.virginia.edu>

Brussels sprouts

slice a red onion, 2 red potatoes, and 2 carrots.  cut all of the

brussels sprouts in half (after cutting off the tough bottoms).

put all the ingredients in a heavy skillet or shallow pot

(enamelized cast-iron is perfect).  pour about 2 cups vegetable

stock or broth over the vegetables, and add salt and cracked

black pepper to taste, and a bayleaf if you have one.  cook on

highish heat until liquid boils, then reduce heat to medium-low

and cook, covered, until the vegetables are falling-apart tender

and the broth is caramelizing on the bottom of the pan (maybe 30

minutes--tend to it occasionally, adding broth if neccessary).

this is a simple, easy dinner that tastes great!  love those

brussels sprouts!  Oh, btw, you can do this in the pressure

cooker.  Keep under pressure for 5 minutes, and be sure to cut

the potatoes and carrots very small when using the pressure

cooker so that everything is cooked at the same time.  The

potatoes get a fabulous texture under pressure, but the broth

does not caramelize with the vegetable sugars.  Both ways have

their charms.  --Eli.


butternut-squash

Date:    25 May 94 12:12:59 EDT

From:    Jordan Freedman <72077.1230@CompuServe.COM>

butternut squash

This recipe is my adaption of one from Friendly Foods by Ron Picarski. The

combination of orange juice and white miso gives the dish a very pleasant

taste.

2      Cup    Butter nut Squash, peeled and coarsely diced

1      Cup    Carrots, thinly sliced

1      Cup    Onions, coarsely chopped

2/3    Cup    Orange juice

1 1/2  Tbl    Miso, white

              Broth as needed

Dissolve miso in orange juice and set aside. Cook butter nut squash in water

until it just looses its firmness and drain. Meanwhile saute, in a large

skillet, the carrots and onions in broth until onions are just translucent

and the carrots are crisp tender. Add the squash and orange juice mixture

to the carrots and onions. Continue cooking until the squash has the desired

texture and the moisture has boiled off.


campfire-dinner

Date: Wed, 13 Sep 1995 10:05:46 -0500

From: wallis@aps.anl.gov (David Wallis)

Campfire Dinners

Build a campfire and allow a large bed of coals to build.

Meanwhile, wash and thinly slice (1/8" or less) any/all of the following

vegetables:

carrot

potato

sweet potato

onion

green pepper

mushrooms

turnips

torn up veggie burger patties

Tear off two sheets of aluminum foil about 24" long (more or less,

depending on your appetite). Assemble the veggies in thin layers on one

sheet of foil, in whatever combination/quantities you prefer. If you

don't use mushrooms (which provide a lot of moisture), you may want to

give the foil a few shots of non-stick spray first. Season with

some/all of the following:

salt

pepper

garlic powder

onion powder

italian seasoning

Now fold the long edges of the foil up and roll them together, sealing

the seam. Roll up the ends to seal them as well. Then turn the pakage

over on the second sheet of foil and repeat the process. When it'a all

sealed up, toss it on the fire - preferably on a pile of coals. Turn

over several times. How long to cook depends on how hot the fire, how

thick your foil diiner is, etc. A little practice will allow you to

time it pretty well. A reasonable rule of thumb is to turn it twice at

5-minute intervals (total 15 minutes cooking).

When it's done to your satisfaction, unwrap and eat right from the foil.


cauliflower-broccoli

Date:    Tue, 01 Mar 94 10:13:34 PST

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                         Cauliflower And Broccoli

Recipe By     :

Serving Size  : 4    Preparation Time :0:40

Categories    : Main Dishes                      Side Dish

                Vegetables                       Fatfree

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

  10                    Mushrooms -- sliced lengthwise

     1/4  C             Onions -- minced

   1 1/2  C             Water

   1 1/2  C             Cauliflower Flowerets

   1 1/2  C             Broccoli Flowerets

   2      Tsp           Sugar -- or substitute

   2      Tsp           Cornstarch -- mixed w/1T water

Spray a lg nonstick skillet with cooking spray.  Saute mushrooms and

onions.  Add 1 C water and bring to a boil.  Pour in cauliflower, cover

and cook for 5 min.  Stir in broccoli, cover and cook for 10 min.  Stir

often.  Reduce heat and add 1/2 C water, sugar and cornstarch.  Cook until

sauce thickens.

                   - - - - - - - - - - - - - - - - - -

NOTES : Cal  46.5

       Fat  0.4 g

       Carbs  9.6 g

       Protein  3.1 g

       Sodium  56 mg

       Dietary Fiber  2.8 g

       CFF  7.1%


collard-carrots

Date:    Sat, 16 Apr 94 18:14:30 CDT

From:    judith@utig.ig.utexas.edu (Judith Haller)

Adapted from Friendly Foods

       COLLARD GREENS WITH ARAME AND CARROTS

5 tbs dried arame  (seaweed, from HFS or Asian market)

1/2 c warm water

1 cup sliced onions

1 cup julienned carrots

1/2 tsp minced ginger

1/2 cup water

1 cup summer squash, cut into 1/4" slices and halved

2 cups stemmed and chopped collard greens, packed (kale is good here, too)

2 1/2 tbs white miso

2 tbs lemon juice

Soak the arame in warm water for 5-10 min. Drain and chop into small

pieces. You should have about 2/3 cups arame.

Saute, in a little water or broth, the onions, carrots, ginger for about 5

min or til onions are translucent. Add the 1/2 c water, then stir in the

squash and greens. Cook about 4 minutes.

Mix the miso and lemon juice together (i.e., mash and stir til smooth). Add

to the vegetables, along with the arame and cook another 3 minutes. The

greens should be cooked thoroughly. Serve hot.

Makes 6 normal servings (or one main dish PIG OUT plus leftovers for lunch).


collards-tomatoes

Date:    Sun, 19 Jun 94 23:12:17 PDT

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                        Collards And Tomatoes  <T>

Recipe By     : adaption by Reggie Dwork  reggie@netcom.com

Serving Size  : 2    Preparation Time :0:00

Categories    : Side Dish                        Vegetarian

                Low Fat

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

  15      Leaves        Collard Greens -- torn into bite-sized

                         -- pieces, rinsed

   1      Tbsp          Italian Seasoning

  10      Oz            Tomatoes, Canned -- chopped, reserve

                         -- liquid

I took another poster's recipe Kale and Tomatoes (sorry I forgot who

posted it) and changed the kale to collards.  It is excellent.

Rinse torn leaves and do not shake or dry them.  Put in pot/pan and wilt.

Add Italian seasoning, chopped tomatoes and continue to heat about 5 min.

Add as much of the liquid as you want (a lot makes it into a soup, a

little bit makes it into a side dish).  Heat about 2 - 3 more min or until

hot and serve.

This serves 1 person.


compromise-curry

Date:    Mon, 30 May 94 14:48:38 EDT

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

      Today, I offer Compromise Curry, named for

several reasons.  Firstly, it is a quick-cooking version,

taking advantage of already pureed pumpkin, grated and

frozen vegetables that need only a few minutes to cook,

and pre-mixed spice, to substitute for the curry cooking

style.  This is a good compromise when I want to

"cook" but don't have so much time.  Secondly, it

is multi-cultural.  Wrapping the vegetables in griddle-

cooked batter is similar to the Caribbean curry serving

style but masa is a Mexican ingredient.

      The pumpkin plays best with a sweetish spice mix.

The blend I like to use here is long on anise, cardamon,

poppy seeds, and cinnamon and short on turmeric and

cumin.  If you don't have roasted garlic on hand, that's

okay, raw (or powdered, compromise city) can be used.  I

really like the combination of corn && banana flavors.

Also, the sweetness of the banana is nice with the spiciness

of the curry.  Serve this with chutney, chile slices,

whatever.  Enjoy.

Compromise Curry

            (for two hungry people)

masa cakes:

1     Cup        masa harina

1/2   tsp        baking soda

1/2   tsp        salt

2 1/4 Cups       water

2     tsp        lemon juice (added to the water)

1     small      banana, in thin circle or half-circle

                         slices

curry:

1     Cup        pumpkin puree

1     Cup        water or vegetable stock (or more)

1     small      onion, sliced in thin rings

10    oz         frozen spinach (or other frozen

                        vegetable; green peas, etc)

1 1/2 Cups       grated carrot (3 or 4 carrots)

8     cloves     garlic, roasted if possible, and pureed

1 - 2 Tbsp       "curry" seasoning mix (a sweet one is

                         preferable)

1/2   tsp        black mustard seeds

      dash       ground cloves

                 salt to taste

      In a medium bowl, mix together masa, baking

powder, and salt.  Stir 2 cups of the water into the masa,

to make a medium-thin batter.  Set the batter aside and

prepare other ingredients.

      Place a medium (8 to 10 inch) non-stick skillet over

medium-high heat.  When the skillet is hot, add the

mustard seeds and cover.  The seeds will begin to "pop".

As soon as the popping dies down, pour the seeds out of

the pan, into a small bowl, and set them aside.  Reduce the

heat to medium and add the sliced onions to the skillet.

When the onions begin to brown, add 2 Tbsp of the 1 cup

of stock to the pan and stir, to dislodge the brown bits.

Repeat this process until the onions have softened and are

lightly colored (5 to 10 minutes).  Add 2 Tbsp stock, the

garlic, "curry" seasoning, and cloves to the skillet.  The

liquid will rapidly boil away.  Add the remaining stock,

pumpkin, mustard seeds, and sat, and stir to make a

medium-thick sauce.  Add more stock if needed.  Stir in

grated carrots, reduce heat to low and allow to simmer

while the masa cakes are cooking.  When the first masa

cake is almost cooked, stir the frozen vegetables into this

quick curry.

      Place a large (10 to 12 inch) skillet, lightly coated

with non-stick spray, over medium heat.  Stir the masa

batter.  The batter should pour easily from a spoon.  If it

does not, add the remaining 1/4 cup of water.  Slice the

banana into the batter and mix.  To make the masa cakes,

pour about 1/2 cup of batter into the middle of the heated

skillet and swirl it outward with the back of a metal spoon

to make a cake that is 8 or more inches in diameter.  Cover

the pan and cook until the top of the cake is dry, about

five minutes.  (add the frozen vegetables to the curry)  Flip

the cake and continue cooking until it is cooked through,

about another five minutes.  The cake will be slightly puffy

and browned on both sides.  Remove the masa cake to a

serving plate.

      Spoon 1/6 of the curry into a line down the middle

of the masa cake.  Fold one side over the filling and gently

roll the cake (in the same direction) over the other side.

The filled masa cake will look like a burrito or filled crepe.

Set the plate in a warm place and continue cooking the

remaining masa cakes.  The masa cakes may be made, set

aside, and all filled at one time if necessary but they are

delicate and should be handled with care.   The recipe will

make six filled masa cakes.

      Serve with a selection of chutneys (mango, lime,

vegetable, etc).


confetti-cauliflower

Date:    Mon, 12 Dec 94 13:41:04 EST

From:    kelly roddy <kroddy@falcon.bgsu.edu>

Adapted from the Nov/Dec issue of Cooking Light.

CONFETTI CAULIFLOWER

7 cups cauliflower florets (about 1 3/4 lbs)

1 tbs white wine or other saute liquid

2 garlic cloves, minced

1/2 c diced green bell pepper

1/2 c diced red bell pepper

1/2 c diced yellow bell pepper (I used corn instead)

2 tbs sliced green onions

1/4 c chopped fresh dillweed

1 tsp lemon pepper (I didn't have this so I just added a little lemon juice)

2 tsp white wine vinegar

Steam cauliflower, covered, 8 minutes or until crisp-tender; drain and

set cauliflower aside.

Heat wine in a medium nonstick skillet over medium-high heat. Add garlic

and next 4 ingredients; saute 2 minutes. Stir in the dillweed and next 2

ingredients; cook 1 minute. Spoon over cauliflower. Yield: 7 servings

(serving size: 1 cup).


crunchy-eggplant

Date:    Mon, 15 Aug 94 11:55:02 CDT

From:    Marge Robbins <mrobbins@worf.infonet.net>

 Crunchy eggplant

  Slice 1 eggplant, peel or not as pleases you.

Dip slices in eggwhite with lemon pepper, oregano, red pepper to taste.

Coat with crushed corn flakes and place on baking sheet sprayed with

pam.  Bake in hot oven for about 20 minutes.  Hot these are yummy. cold

they make a crispy satisfying toothsome treat.


easy-stirfry

Date:    Thu, 02 Sep 93 06:43:00 PDT

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

EASY STIR FRY

This made two lunches for me.

1 patty pan squash sliced into thin rectangles

1 small zuchinni    "       "   "     "

1/2 medium onion

1 cup sliced mushrooms

approx. 2 tablespoons soy sauce

approx. 4 tablespoons white wine (mine was medium-dry) or water, or veg. broth

1-2 cloves fresh garlic, pressed or minced

2 cups cooked rice, quinoa or couscous (or whatever!)

I just sauteed everything in the white wine/soy mixture, starting the garlic

and onions a little earlier than the squash and mushrooms.  I'm a little fuzzy

on the amounts of soy and wine because I splashed more in as I went.  I wanted

to create a broth that would soak into the grain.  I suppose you could make

a thicker sauce with cornstarch.

I used quinoa under it because I was looking for a way to use this weird

grain.  I guess the second day I also mixed in some leftover couscous.


effie-special

Date:    Tue, 11 Oct 94 15:59:55 PDT

From:    Martin Lastinger <lastingr@netcom.com>

Aunt Effie's Special (except Aunt Effie used ground b**f!)

1 15 oz can stewed tomatoes

1 small can Rotel diced pepper/tomatoes

1 15 oz can French-cut green beans

1 15 oz can mushrooms stems and pieces

2 tbsp Italian seasoning

1/2 tsp garlic powder

(no need to add salt -- Del Monte provides plenty)

Mix it all together in a big saucepan, bring to a boil and simmer for

half hour or so.  Serve it over spiral pasta (fusilli) and top with FF

parmesan.  Delicious!


eggplant

Date:    Thu, 19 Jan 95 10:17:34 +0800

From:    Roni.Gildenston@corp.sun.com (Roni Gildenston)

Here's the recipe for my left-overs that I'm eating today.  It's one of my

favorite's.

Fit In Your Pants, Eggplants (vegan)

3/4 lb.	Eggplant, peeled and cut in 1 inch cubes

1/2 c	onion, chopped

3cloves garlic

1 1/4 c veg. broth (I use "chicken" flavor)

1/2 c   rice (whatever kind you like)

1/2 t   thyme

1 	bay leaf

1/4 t 	cayenne pepper or pepper flakes (I used a little more 'cause I like it

hot)

1 c 	crushed tomatos

pepper to taste

Saute onions and garlic in 1/4 cup of broth until wilted.  Add

eggplant and pep per and mix.  Cook for about 5 minutes.  Add the rest

of the ingredients and cook c overed until the rice is done (stir

occasionally).  Remove the bay leaf.  This recipe really holds in the

heat so let it cool in the pan for a while.  Enjoy

*Note: Some types of rice require different water/rice ratios.  Adjust

the bro th and rice quantities accordingly.  You may need to add a

little more broth or water during the cooking process.  I think the

eggplant soaks some of it up.


eggplant-parmesean

Date:    Tue, 11 Jan 94 10:13:17 EST

From:    dean@underground.irhe.upenn.edu (Kareema Dean)

Eggplant "Parmesean"

Slice the eggplant 1/2 in. (more or less) thick, sprinkle with salt, let

drain in collander for an hour with weight on it.

Preheat oven to 350

Prepare 3 bowls as follows:

1> WW Flour

2>  1c soy milk/ skim milk/some kind of milk and 2egg replacement eggs, or

2 whites

3> 1c. (or more- depending on how many eggplant slices) FF cracker crumbs,

2 tsp oregano, 2 tsp basil, Nutritional yeast, 1/2 tsp chilli powder, 1tsp

garlic powder (optional)

Dip each eggplant slice (to coat) into each bowl in the above order and set

on lightly greased cookie sheet.  Cook 25-35 min. or until soft (ie: cooked

<grin>)

At this point, I put sauce over it and put it back in the oven with cheese

on my girlfriend's and just sauce and Nut. Yeast on mine for about 5 min.

Have over brown rice or noodles.  With a basil tomato salad:  Tomatoes,

cukes, red onion, fresh basil, oregano, lemon juice, salt, garlic.


eggplant-parmesean-2

Date: Wed, 24 May 1995 10:06:40 +0800

From: Roni.Gildenston@Corp.Sun.COM (Roni Gildenston)

I love eggplant parmesean!  Here's my recipe.

1 eggplant

1 small container of italian style bread crumbs

flour

3-4 egg whites

no-stick spray (Pam)

slice eggplant in 1/2 inch slices.  Put flour in

a bowl.  Put bread crumbs in a seperate bowl.  Beat

egg whites until light.  Cover eggplant with egg

white, then dip in flour.  Dip eggplant back in

egg white and then into italian style bread crumbs.

"Fry" in a no-stick pan on med-high heat  with

no-stick spray.  Keep warm in oven.  Serve with

pasta and make a home made spaghetti sauce or buy

your favorite low fat/ff pasta sauce to pour over

the top of the pasta and eggplant.  This was a hit

at my Easter dinner, even with the SAD people in

the house.   1 eggplant serves 2-3 people depending

on how much other food you serve with it.  A little

fat free parmesean cheese is good with it too.


eggplant-strogonoff

Date:    Thu, 08 Sep 94 17:01:56 PDT

From:    tls%miranda@rational.com (Tracey Sconyers)

Eggplant and Mushroom Strogonoff

--------------------------------

1 medium eggplant, diced into bitesized pieces (can leave skin on)

1.5 lbs mushrooms, cut into thick slices (1/3-1/2 in.)

    (I used button and crimini; didn't care for the shitaake though)

1 c. homemade soup mix (recipe below) plus 2 c. water OR

     2 cans lowfat Cream of Mushroom soup

4 cloves crushed garlic (or to taste)

1 T paprika (or to taste; I use more!)

1 tsp. nutmeg (or to taste)

salt and pepper to taste

~ 1/4 c. each balsamic vinegar & white wine for sauteing

In a cup, mix eaqual parts of balsamic vinegar and white wine for

sauteing. Add crushed garlic to this mixture, and use this to

saute eggplant until it is soft (15-20 minutes at medium heat).

Remove eggplant, and saute mushrooms in remaining vinegar/wine

mixture until they release their juices. Stir in eggplant, then

add soup mix and water (or canned soup, if using that). Add paprika,

nutmeg, salt and pepper to taste, and cook 5-6 minutes until sauce

has thickened and veggies are heated through. Add additional water

if sauce is too thick, and do not overcook.

Serve over rice or fetticine noodles. Makes plenty for 4-6 hungry people.

Recipe can be halved.

I got this recipe off this group, but unfortunately lost the name of

the author. Its really wonderful! The only comment is that I use less

water when making cream sauces than is suggested here.

Homemade "Cream" Soup

----------------------

To use in place of canned cream soups in casseroles or as a base for your own

soups.  Much lower in fat and salt than the canned versions.  The trick is to

have it made up ready to use!

2   cups powdered nonfat milk

3/4 cup cornstarch

1/4 cup(or less) instant vegetable bullion

2   Tblsp. dried onion flakes

1   tsp. basil leaves

1   tsp. thyme leaves

1/2 tsp. pepper

Combine all ingredients, mixing well.  Store in an airtight container until

ready to use.

To sustitute for one can of condensed soup:

Combine 1/3 cup of dry mix with 1 1/4 cups of cold water in saucepan.  Cook and

stir until thickened.  Add to casserole as you would the canned product.

Makes equivalent of 9 cans of soup.

I think you could probably vary the spices to suit your own taste or the type o

f

casserole you were making.

Makes 9 servings with less than 1 gram fat per serving.

Variations:

Mushroom Soup:  Add 1/2 C finely chopped mushrooms

Celery Soup:  Add 1/2 C minced celery

Potato Soup:  Add 1 C diced potatoes, cooked

Vegetable Soup:  Add 3/4 C mixed vegetables, cooked

Broccoli Soup:  Add 1 C chopped broccoli, cooked

Asparagus Soup:  Add 1 C chopped asparagus, cooked

The variations are endless, limited only to your imagination.


eggplant-zucchini-mixture

Date: Fri, 22 Sep 1995 16:53:35 -0800

From: asha@hopf.dnai.com (Asha Dornfest)

Eggplant-zucchini-mixture

I just made something yummy and very easy with eggplant...no slimy texture

and no bitter taste for those who are concerned.

I used it as topping for pizza, but it could easily be made into pasta sauce

(add  some canned tomatoes) filling for an omelette/crepe, or a stew.

Preheat oven to 350 degrees f.

Into a mixing bowl, chop/cube the following into 1" pieces:

1 eggplant

2 zucchini

2 onions

3-4 plum tomatoes

Add two (or more) whole cloves of garlic, and a generous handful of chopped

fresh basil.  Sprinkle with dried oregano. red pepper flakes, salt, pepper,

a splash of balsamic vinegar, and a pinch of sugar.

Spray one or two baking dishes with Pam.  Dump the vegie mixture in, and

cover with foil.  Bake for 30-40 minutes, stirring a couple of times.


fennel-beets

Date: Tue, 27 Jun 1995 20:49:18 -0800

From: asha@hopf.dnai.com (Asha Dornfest)

Beets:

I cooked whole beets (greens removed, but root intact) in the microwave till

tender.  After they cooled a bit, I peeled and diced them (on plastic,

because they exude a shocking red juice that stains everything), then tossed

them with some hot stock, balsamic vinegar and fennel seeds.

Simple and delicious - I thought I didn't like beets, but I find that my new

ff veg way of life is giving me cause to give any vegie a second chance.  I

tried with brussel sprouts the other night, and I'm sorry to say I still

hate them (but they sure are pretty).


foil-dinners

Date:    Mon, 20 Mar 95 16:47:25 CST

From:    dwahl@aries.uthscsa.edu (Denise Wahl)

I went camping this weekend and changed a recipe that a friend made for us

before I became a vegetarian.  She calls it foil dinners.  It really is a

tasty treat and can be modified to include any vegetable you want.

FOIL DINNERS

1 onion sliced

1 bell pepper sliced

1 zuchini sliced

3 or 4 carrots sliced

6 mushrooms

6 small red potatoes cubed (large)

falafel mix

any seasoning you like ( I like cayenne and black pepper)

Start charcoals.

Mix the falafel per instructions.  Cut all vegetables.

When falafel is ready, get a piece of foil big enough to fit all the

ingredients.  (You'll know how big after you do your first one!)  Put

shiny side in.  (I don't know why, just do it!)

Put some falafel mix in the middle, shape like an oblong pattie.  Put some

of each vegetable on top, watch for carrots that like to roll off. :-)

Sprinkle lots of seasoning.

Now the tricky part, closing the foil.  You make a boat and take the long

sides, put them together and roll a couple of times (as many as you can).  You

then take the ends and roll them upwards as far as you can.  I take

another piece of foil and wrap it again the same way in the same direction.

You want to do it in such a way that no juice or steam can escape.

Do this until you are out of food.  I made six good sized dinners with

falafel and 2 with just vegetables.  I probably used between 1.5 and 2 cups

of falafel mix.

Put foil dinners on coals, making sure there are no flames.  After about

15 minutes, you can flip the dinners.  When you start to smell the food, it

probably is done.  You really need to just make sure the vegetables are cooked.

You can check a dinner at any time and just close it back up if it's not

ready.

This is a really great dinner.  Serve with bread if you have it.  I like to

put picante sauce on mine.


fondue

Date: Thu, 15 Jun 1995 22:31:48 -0400

From: srogers@barint.on.ca (Sean Rogers)

FATFREE FONDUE

4       cups    stock

2/3     cups    white wine or 1/4 cup cider or rice vinegar

2               lemon slices

2               large cloves garlic, minced

2       tbsp    minced gingerroot

2       tsp     granulated sugar

Combine all ingredients in fondue pot, electric skillet or electric wok.

Just before serving, heat to simmer.

Some suggested veggies: broccoli, summer squash or zucchini, swiss chard or

romaine lettuce, sweet red or green pepper, mushrooms. Serve with rice.

Hot Chili Dipping Sauce:

1/3     cup     water

2       tbsp    lemon or lime juice

1       tbsp    low-sodium soy sauce

1       tsp     granulate sugar

1/4     tsp     hot pepper flakes

Combine all ingredients.


garlic-eggplant

Date:    Mon, 12 Sep 94 10:50:33 PDT

From:    nlehrer@isx.com (Nancy Lehrer)

Garlic Eggplant (4-6 servings)

------------------------------

1 medium onion - coarsely chopped

8 oz mushrooms - quartered

6 japanesse eggplants - cut in cubes

    (or one large regular eggplant, the japanesse are sweeter in my

     opinion. If you you regular eggplant, you may want to salt and

     drain for a couple of hours.)

3/4 HEAD of garlic - crushed or chopped fine

                 (that's HEAD not clove, yes, a lot of garlic

                  you can use less if you really want to.)

1 cup water

1 Tablespoon dried basil or 1/4 cup fresh chopped

salt and pepper to taste.

In a large heavy bottomed pan (or dutch oven), sautee (in water or

veggie stock) onions over medium heat until soft and sweet. Add

mushrooms, eggplant, garlic and water. Keep on med - high heat stiring

occationally until the water is boiling (about 2 min). Turn down heat

to a simmer and cover about 1/2 hour or until eggplant is done and

very soft (regular eggplant may take a bit longer). Add basil, salt

and pepper to taste. Reheat when ready to serve.

--------

If you *want* to add tomatoes, 6-8 plum tomatoes would be good.


garlic-eggplant-2

Date:    Tue, 14 Feb 95 15:50:06 MST

From:    czimm@psych.ualberta.ca (Corinne Zimmerman)

Hi all. I'm usually behind in my reading, but someone recently(?)

asked about a garlic eggplant dish, szechuan style. A friend of mine

modified the following from _The Garlic Lovers Cookbook_ (I think!).

GARLIC EGGPLANT

1 1/2 lb. eggplant, cut into 1/2" cubes

1 large onion, chopped

In a bowl, mix together:

2 tbsp. soya sauce (or tamari)

1/3 cup water

1 tsp. sugar

Heat wok or stir fry pan. Pour in

3 Tbsp. veg broth and add

8 cloves minced garlic

1 tbsp. chili paste with garlic (or plain chili paste)

1/2 tsp. minced ginger (I usually use more than this)

Cook for a few seconds, stirring constantly. Add eggplant and onions.

Pour liquid mixture over eggplant and toss. Add more water so that

liquid measures 1/2 way up the mixture. Cover and cook on high heat

for @7 minutes. When eggplant is tender, uncover and cook until most

of the remaining sauce has evaporated. Serve with rice.


ginger-eggplant

Date:    Thu, 09 Feb 95 16:01:04 EST

From:    Sandra Hoffman <sandrap@dragon.achilles.net>

Here is my absolute favourite eggplant recipe, and I strongly recommend

not writing the vegetable off unless you've tried it this way.

"Eggplant blends well with the flavour of ginger, which brings out the

sweetness of the vegetable. The common preliminary step of soaking in

water or lightly salting eggplant is not done in any of the eggplant

recipes here"

Serves 4

4 4 inch (10cm) eggplants, caps removed, and cut in half lengthwise

Ginger-Soy Sauce

1/3 oz (10 gm; 1-inch cube) fresh ginger, peeled and finely grated

1 Tbsp Soy Sauce

Bring about 4 cups water to a boil in a medium sized saucepan over high

heat. Add Eggplant halves, cut side up, and reduce heat to medium.

Simmer, uncovered, until just cooked (about five minutes) turning

eggplant after about 3 minutes. Test by pricking with toothpick or

skewer. Flesh should be soft but not mushy.

Drain with skin side up., Press gently with your hand to squeeze out

water without crushing. Cool.

When cool, cut each half lengthwise into 1/8 inch slices [I make them

thicker] The vegetable can be cut when hot, but the result is messy.

Mix ginger soy sauce. [I do this first]

Place eggplant slices on a serving plate, and pour sauce over. Can be

eaten hot, at room temp. or chilled.

The recipe calls for small oriental eggplants but if large ones are used

cut them in half, and then cut each half into quarters before cooking.

From Good Food from a Japanese Temple by Soei Yoneda


glazed-carrots

Date:    Sat, 11 Jun 94 00:29:08 EDT

From:    Licorice1@aol.com

Anyway... here's the Glazed Carrot recipe :)

8 medium  carrots, cut diagonally in thin slices

4 Tablespoons Apple juice concentrate

1/2 teaspoon ground cinnamon

1/8 teaspoon ground allspice

2 teaspoon grated orange peel

1 3/4 cups water (I'd reduce this to 1 1/2)

2 tsp cornstarch mixed with 3 Tablespoons water

1) Put carrots and remaining ingred except corn starch mixture in med size

saucepan.

2) Bring to a boil, reduce heat and simmer 20 min or until carrots are

tender, but not soft.

3)Add cornstarch mixture; cook; stirring constantly, until mixture thickens

4 servings (generous)

per serving:

95 cals

2 g protein

23 g carbos

0 g fat

76 mg sodium


glorias-samp

Date: Mon, 31 Jul 1995 23:43:27 -0700

From: kovilanm@vines.tnet.co.za

The request for a SAMP recipe got me thinking about my childhood. Samp was

a regular repast in our house and was pretty good, though all my instincts

told me otherwise (it had a suspiciously 'healthy' look [and taste] about

it)! Anyway, I took the long drive back home over the weekend and got the

following recipe from my mother. I can't wait to try it...

Mom Gloria's Samp

-----------------

6-8	Cups	Water

2 	Cups	Samp

1	Cup	Sugar Beans

1	Onion

1	Tomato

Your favourite veggies [chopped], we used:

2 	Carrots

1	Cup 	Green Beans

2	Small	Potatoes

1	Cup	Shredded Cabbage

2	Zucchini

Salt and Pepper (to taste)

(1) Soak the samp and sugar beans SEPARATELY overnight.

(2) Rinse samp, drain and boil for 30 minutes.

(3) Add washed beans and salt to taste (try 2 tsp.).

(4) Boil 'til soft but firm (about 60 - 90 minutes).

(5) Add vegetables and lower heat to simmer for 30-45 minutes 'till

vegetables are done.

(6) Add pepper to taste (you may have to adjust the salt).


green-marsala

Date:    Mon, 10 Oct 94 15:58:06 EST

From:    jerde@vmdb.vet.purdue.edu (Lynn Warble)

Lynn's Green Marsala

10 zucchini - shredded

3 potatoes - shredded

1 onion - shredded

one tomato - diced finely

1 green jalopeno - shredded

1 red jalopeno-shredded

1 red banana pepper-shredded

1 yellow banana pepper-shredded

1 pkg chopped spinach - thawed and squeezed

2 tbs balsamic

juice of 1 lime

garlic-minced -lots

ginger-minced - lots

v-8 juice or tomato juice

coriander - 1 tsp

tumeric  - 1 tsp

cardomom - 1/2 tsp

cinnamon - 1/2 tsp

cilantro leaves to taste - I use alot

start with garlic and ginger-saute in some balsamic - add onion -

add jalopeno and peppers - then add potato and zucchini -as it needs

liquid - add v-8 to consistency you like.  Add spinach. Season with above

spices.  At the very end throw in the cilantro leaves.

Serve on top of basmati rice with wheat berries  ( I use2 c rice to 1 c

wheat berries or bulgar wheat).  It is very hot and spicy and

tastes wonderful.


green-stuff

Date:    Fri, 03 Dec 93 10:33:31 CST

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

RECIPE:  Scary green stuff.

put in a wok and simmer until dried veggies are soft:

1 oz. dried wakame seaweed

1 oz. dried red bell pepper or one finely chopped small red bell pepper

about 1 oz. dried wood ear mushroom or black fungus

2 cloves garlic, grated

1" cube (approx) fresh ginger, grated.

soy sauce and mirin (sweet rice wine) to taste

2-3 c. water (as much as the stuff will absorb and then some for 'gravy')

add:

about 1 lb. spinach washed and de-stemmed or one package frozen spinach

simmer some more and season with more soy sauce, mirin, ginger, garlic, etc,

if you find it to be necessary.

When everything is soft and the stuff is approaching 'swamp thing' in

appearance, add a little water if necessary, then add 1 T. cornstarch (add

dissolved in cold water).  Cook until the sauce thickens.  Serve hot and

slimy over brown rice or, as we did last night, with a side of cold soba

noodles and wasabe dipping sauce.  It tasted really good with lemon tamari,

but not everyone will be so lucky as to have that.  (I'm not)


grilled-portabella-mushrooms

Date: Wed, 26 Jul 1995 08:19:16 -0500

From: wallis@aps.anl.gov (David Wallis)

Here's an easy meal to help that primal urge to cook over an open fire :)

Grilled Portabella Mushrooms

4	large prtabella mushroom caps (about 5" in diameter)

1	large onion

1	large green pepper

4	hamburger rolls

Marinade:

1 cup	low-sodium soy sauce or tamari

3/4 cup	sugar

1 Tbsp	fresh ground ginger (or 1 1/2 tsp dry ginger powder)

4 - 6	cloves garlic, crushed

2 1/2 cups	water

Wash mushrooms. Mix ingredients for marinade. Marinate mushrooms for

1/2 to several hours (or overnight in the refrigerator).

Core and quarter green pepper.

Preheat the grill to medium heat.

Thickly slice the onion, seperate into rings and sautee in water or

veggie broth.

Grill the green pepper until nicely browned and tender (but not mushy

- it should still have some crispness to it). Grill the mushrooms

until cooked through (this may take 10 - 15 minutes, depending on

your grill and the size of the mushrooms).

Serve each mushroom cap on a bun with a slice of green pepper and some

of the sauteed onions.


grilled-vegetables

Date: Wed, 21 Jun 1995 12:31:23 -0500 (CDT)

From: Nanci Borg <nborg@creighton.edu>

Grilled Vegetables

non-fat Italian salad dressing

herbs of choice (rosemary, garlic, basil)

vegetables of choice

butter flavored spray

Combine salad dressing and herbs

Marinate vegetables in mixture for 10 minutes or more

Coat grill rack with cooking spray to prevent sticking

Place vegetables on the grill cut sides down.  Cook 5 minutes

Turn vegetables and cook an additional 5-10 minutes or until tender.

Corn will take about 8 minutes and will need to be turned often


grilled-veggies-capers

Date:    Fri, 04 Jun 93 11:24:07 PDT

From:    rfelix@netcom.com (Robbie Felix)

Grilled Veggies with capers

----------------------------

Grill a huge pile of thin-sliced veggies on the BBQ(zuchinni,

crookneck squash, acorn squash, red and green peppers, sliced onions,

eggplant, whatever). Usually i spray them lightly with "Pam" or

something first, but it isn't critical.

Pile them up on a huge platter. Squeeze one or two fresh lemons over

them, sprinkle very lightly with garlic salt and pour a small jar of

drained capers over all.

Most non veggies will pig-out on this stuff at a barbeque, it is so good!


harvest-medley

Date:    29 Dec 94 16:59:05 CST

From:    Mary E Fernquist <M-FERN1@vm1.spcs.umn.edu>

This recipe uses my two favorite appliances: my rice cooker and my

microwave.  It is *really* easy and the eggplant makes it taste very

rich.  Even if you are not a big eggplant fan you might want to try it.

HARVEST MEDLEY

adapted from _The Versatile Rice Cooker_ by Bob and Coleen Simmons

  1 c   diced eggplant

  1 can (14-1/4 oz)tomato pieces with juice

  1 can (15-1/2 oz)garbanzo beans with juice

1/2 c   uncooked short-grain rice

  2 T   dried onion flakes

1/4 t   minced dried garlic(I use a couple of minced cloves)

1/2 t   dried oregano

1/2 t   dried sweet basil

1/8 t   red pepper flakes, or to taste

salt and freshly ground pepper to taste

Peel and cut eggplant into 1/2-inch cubes.  Place on a microwavable plate

and microwave on high for 2 minutes.  Spray the rice cooker container with

nonstick spray.  Pour juice from tomatoes and garbanzo beans into a

measuring cup; add enough water to make 1-1/3 cups liquid.  Pour liquid

into rice cooker and add eggplant and all remaining ingredients.  Cover

and cook until rice cooker turns off, about 20 minutes.  Carefully remove

cover and spoon vegetable mixture into warm serving bowl.


honey-mustard-veggies

Date:    27 Oct 93 17:50:30 GMT

From:    renoir!glstgek@cbs1.attmail.com

From _Cooking without Fat_ by George Mateljan.

Honey Mustard Mixed Vegetables

==============================

Ingredients:

1/2 cup	carrots (cur in 2 inch sticks)

1 1/2 cups	broccoli and cauliflower florets

2 tbsp	honey

2 tbsp	dijon mustard

1/2 tsp	dried dill weed

Directions:

1. Steam carrots for 10 minutes.  Add cauliflower and broccoli and

   steam until barely tender, approximately 8 additional minutes.

2. Combine mustard with honey and dill to make a smooth sauce.

3. Mix sauce with hot cooked vegetables and stir gently until

   sauce is evenly distributed.

Prep time: 10 minutes

Cooking time: 18 minutes

Nutrition Information per serving (makes 4 servings):

calories	56

fat	.1 gram

% fat calories	2%

cholesterol	0

Sodium	111 mg

Dietary Fiber	1.5 gm


horseradish-beets

Date: Mon, 28 Aug 95 05:00:00 UTC

From: d.morrissey@genie.geis.com

                     BEETS WITH HORSERADISH

3 cups cooked, sliced beets

 1/2 cup non-fat plain yogurt

 2 tsp. flour

 1 TAB prepared horseradish

 1 TAB chopped chives

 1 tsp grated onion

 salt

Whip together yogurt and flour. In double boiler, mix all other ingredients

and heat. Add yogurt mixture and reheat.


italian-swiss-chard

Date:    Thu, 04 Nov 93 18:52:50 GMT

From:    Michael Traub <traub@btcs.bt.co.uk>

Swiss Chard Italian Style

-------------------------

1-1/2 lbs	Swiss chard

1 large         Onion, chopped

4 cloves        Garlic, minced

1 teaspoon      ground black pepper

1/2 cup         water

1 tablespoon	Vecon or similar low fat stock

sufficient      salt to taste

1/2 teaspoon    Oregano

1/2 teaspoon    Rosemary

1 teaspoon	Basil

1/2 teaspoon    Mixed Herbs

1	Bay Leaf

4 tablespoons	Flour

1 cup           Soya Milk

1 cup           Water

1/2 teaspoon	Mustard Powder

1/2 teaspoon	Salt

4 tablespoons   Yeast flakes

1 teaspoon      ground black pepper

Chop the stems off the swish chard. Cut them up into 1/4 inch pieces. In

a large frying pan boil them with the water and the stock. Add the onion

and garlic. When the onion is tender add the salt and the black pepper.

Simmer with a lid on for five minutes. Now add the chopped grean leaves

of the swiss chard along with the herbs and let simmer till the chard is

tender.

While this is going on mix the flour with some of the soya milk. Put the

rest of the soya milk in a pan along with the cup of water and heat

slowly. Stir in the salt, pepper, mustard powder and yeast flakes. Now

add the paste you made by combining the flour with the soya milk. Stir

continually to avoid lumps. Bring up to the boil, or until the mixture is

quite thick.

Add the cheezy white sauce you've just made to the cooked chard and

simmer uncovered for a couple of minutes.

Serve over wholemeal spaghetti.


jambalaya

Date: Fri, 7 Jul 95 12:05:46 EDT

From: wmay@aplcore.jhuapl.edu (Wendy L. May)

This is a quick and easy dish I made for dinner last night.  OK, so maybe

it's not "real" Cajun jambalaya (no s*us*ge or s**f**d), but it's very

yummy and leaves lots of room for experimentation.  I adapted this from

Simply Delicious, a recipe club I used to belong to.

JAMBALAYA

1 cup onions, chopped

1 cup green peppers, chopped

1/2 cup celery, finely chopped

3 cloves garlic, finely chopped

2 cups water or stock

1 15-oz. can tomatoes, undrained, chopped

1 cup rice

1 tsp. salt (opt.)

1 tsp. dried basil

1 tsp. dried thyme

1/2 tsp. chili powder

1/8 tsp. allspice

1 15oz. can kidney beans or black beans

1/2 cup frozen peas

chopped green onions, to taste

chopped fresh parsley, to taste

Place onions, green peppers, celery and garlic in a medium saucepan and saute

about 5 minutes.  Add the water or stock, tomatoes, rice, salt, basil, thyme,

chili powder and allspice.  Bring to a boil, reduce heat, cover and simmer

about 20 minutes (more if you use brown rice).

About 5 minutes before the rice is done, add the beans, peas and green onions.

Simmer until the rice is done and peas are heated through.  Top with parsley

and serve.  Makes about 4 servings.


joannas-cabbage

Date:    Fri, 23 Apr 93 05:29:24 EDT

From:    Tom Molnar <molnar@utcc.utoronto.ca>

Some of you might like cabbage.  I happen to love cabbage.  I got the following

from the net, but didn't save the header info.

-=-=-=-=-

Joanna's Cabbage

I have a delicious cabbage recipe, supposed to be a side but we eat it as a

main, its so nice.

>From memory:

Half-3/4 of a green cabbage.

cup of tomatoes. (I put in a little extra they're supposed to be peeled)

Tbsp sugar (brown)

pepper and salt (tsp)

3 tbsp wine vinegar (I use malt if I don't have wine)

1 large onion

Peel and slice onion, into the frypan with a little vinegar. Add the cabbage,

sliced up. Fry til the cabbage is just getting brown. Add sugar, wine vinegar,

toms, salt and pepper and simmer for about 5-10 minutes. Add more pepper to

taste. Serve.

I tell you, you'll be surprised at how nice it tastes. Its called Joannas

Cabbage and its from Alison Holsts Meals without Meat. All her recipes are

winners.


kabobs

Date:    Wed, 25 May 94 08:51:11 EDT

From:    i000622@disc.dla.mil (Drew Elsasser)

           KABOBS

Green & yellow squash  (1-1/4" cubes)

Little red potatoes

Sweet potato

Fresh pearl onions

Orange/red/green peppers  (1-1/4" squares)

Mushrooms  (firm 1-1/2" ones, halved)

Large cherry tomatoes  (whole)

Fresh pineapple  (1-1/2" cubes)

Poke holes in the potatoes and nuke for about 1-1/2 to 2 minutes. Halve

the red ones, and chunk the sweet.  Nuke the squashes about 1 minute.

(this way everything will be cooked to the same doneness)  Throw it all

into a big bowl and add your favorite marinade, cover and refrigerate

for 45 minutes, stirring occasionally.  Alternate everything on metal

skewers, and toss on your grill.  Turn a couple of times until done.

Serve over a bed of rice (mix any pineapple juice on your cutting board

into the rice).

For the marinade, I used a bit of water to saute 5 or 6 cloves of garlic.

Add some balsamic vinegar, freshly ground pepper, and some more water to

stretch it.


lefse

Date:    Tue, 09 Nov 93 16:35:52 CST

From:    kimberly@wri.com  (Kimberly Michael)

this is the fat free version of a lefse recipe I have used for a few years:

mix:

3 cups mashed potatos - I just drained them

and mashed them up with no extra liquid

1/2 cup applesauce (seems to be the grease

replacement of choice, and it worked)

3 tbsp sugar

2 tsp salt

Powdered milk was also part of the original recipe (1c), I blew it off

completely and went for a tablespoon of vanilla rice dream. Probably you

could omit that as well.  If anyone has a suggestion for a powdered milk

replacement, I'm game.

when the above mixture is cool (from using cooked potatos)

add 1.5 cups flour. The batter might still be a little sticky after this is in.

Roll thin on floured surface, "fry" in nonstick pan, turning when brown

spots appear on bottom. Like flour tortillias.

Serve warm with jam of your choice, I have a couple for breakfast with

applesauce/applebutter and tea.

The original recipe also calls for 3 cups of water and 3 cups of instant

potatos, but I used real mashed potatos instead (the "buttery" kind that

are yellow inside).  My critics think the instant potatos may add some

salt, so keep that in mind if you want/don't want more salt. I added too

much rice dream the first time and ended up adding too much flour to

compensate, with the end product being edible but rubbery lefse.

Since I like this for breakfast, I will probably work on getting the

flour/sugar content down in the future.


lemon-cardamon-green-beans

Date: Wed, 23 Aug 95 17:19:34 CDT

From: <DThomson@bangate.compaq.com>

I found this recipe in the Houston Chronicle a couple of weeks ago.  The only

modification I had to make was to substitute veggie broth for the chi**en

broth called for in the original recipe.

If you don't have any cardamon, try not to buy the little McCormick's bottle

of the spice.  At my grocery store, that little spice bottle cost $8.99.  I

tracked down some cardamon at a store that sells bulk spices; it cost $2

something an ounce, which seemed much more reasonable to me.

This dish is exquisite, especially if you love fresh green beans and lemon!

Green Beans with Lemon-Cardamon Glaze

1 lemon

2 c. veggie broth

1 t. grated fresh ginger

1/2 t. coarsely ground Riversong Peppercorn Blend (see note)

1/4 t. cardamon

Kosher salt to taste (I used regular salt)

2 pounds green beans, trimmed

Cut lemon in half, setting aside 1 half.  From remaining half, squeeze 2

tablespoons juice and grate 2 teaspoons zest (thinnest part of colored peel

only).

In a saucepan, combine veggie broth, lemon juice, lemon zest, and ginger; boil

over high heat until reduced to 1/3 cup, about 10 minutes.  Stir in Peppercorn

Blend, cardamon, and salt; set aside while preparing beans.

Cook green beans in a large pot of boiling, salted water until tender, about 5

minutes.  (I steamed the green beans in a steamer basket.)  Meanwhile, with a

sharp knife, remove skin and white pith from remaining lemon half and discard.

 Cut the lemon segments from their surrounding membranes; chop into small

bits.

Drain the green beans and transfer to a serving platter.  Pour reserved glaze

over beans and toss well.  Scatter chopped lemon segments over top.

Note:  To make Riversong Peppercorn Blend, combine equal amounts of white

peppercorns, black peppercorns, and whole allspice berries in a pepper

grinder.  Grind as needed, or coarsely grind a small batch in a spice grinder.

 (I used a mortar and pestle.)


mahogany-mushrooms

Date:    Thu, 20 Oct 94 08:41:44 CDT

From:    wallis@oxygen.aps1.anl.gov (David Wallis)

Hi! Here's a recipe that I invented just last night! My wife had this

over fowl (great name :), but I ate them as a side dish. They were

very pretty (rich, dark brown), and oh! the aroma! Hope you enjoy

them. I used white mushrooms from the grocery store, but this would be

wonderfull with almost any (or a mixture) kind of fresh mushroom. Toss

in a shitake or two!

Mahogany Mushrooms

1 lb.   fresh mushrooms, sliced

2 Tbsp. balsamic vineger

2 tsp   sugar

2       cloves garlic, chopped or squashed (use more!)

1 Tbsp  tamari or soy sauce

1 tsp   lime juice

1/4 cup water

Wash and slice the mushrooms into a non-stick frying pan. Add balsamic

vinegar (actually to taste - use less if yours is very strong), garlic

and sugar. Sautee mushrooms until tender, about 15 minutes, adding

water as necessary (about 1/4 cup or so) so that there is a bit of

broth. Add tamari and lime juice, and warm for a few minutes, then

serve immediately.

This should make enough for about four people, as a side dish.


maque-choux

Date:    Mon, 20 Jun 94 15:04:13 CDT

From:    maoh@phyast.nhn.uoknor.edu (Maureen O'Halloran)

(from Paul Prodhomme's Fork in the Road )

Maque Choux Thibodaux (pronounced Mock Shoe)

Seasoning Mix

***

1 1/2 teaspoon onion powder

1 teaspoon salt  (omit if canned stock is used)

1 teaspoon sweet paprika

1 teaspoon garlic powder

3/4 teaspoon dry mustard

1/4 teaspoon black pepper

1/4 teaspoon white pepper (I didn't have any)

***

2 cups chopped onion, in all

1 cup chopped celery, in all

4 cups fresh corn kernals, in all (see below)

2 cups stock, in all (or one 14.5 ounce can of stock)

1/2 cup apple juice

1/2 cup prune juice (or one 5.5 ounce can)

(1 red bell pepper, chopped)

1/2 cup evaporated skim milk (or 1/2 cup mixed double

                             strength from dry)

1/4 cup non-fat milk powder

****

1) Combine seasoning mix ingredients in a small bowl

2) Combine 1 cup onions, 1/2 cup celery and 2 cups corn in a blender (or

food processor) with 1/2 cup stock. Puree until completely smooth.

3) Place the pureed mixture in a hot skillet and cook scraping periodically

for 12 to 13 minutes.  Prudhomme says this is the most important step in

developing the flavor.  Cook a few minutes until a crust forms, scrape of

the crust in and mix well.  Allow another crust to form, blend in and repeat

until the mixture is very thick and dark brown.

4) At the end of 12 minutes or so, add apple and prune juice, remaining

vegetables, seasoning mix and stock.  Scrape to clear bottom of skillet and

bring to a boil.  Reduce heat and cook 35 minutes, checking bottom of

skillet for sticking (expecially near the end)

5) Combine dry milk powder and evaporated milk until compleletely

dissolved.  Add to skillet while stirring, bring to a simmer and cook 5

minutes.

***

Per 1 cup serving: Calories 264, Protein 12 gram, Fat 1 gram,

Carbohydrates:55 g, Percent calories from fat: 5%.

Prudhomme says to use the freshest and sweetest corn available.  This

time of year I figured  frozen corn would be better than fresh, so I used

Green Giant Extra Sweet, which was actually a little too sweet.  I think it

was one of those new hybrids that are  super sweet and also extra crispy.

To make it again I'd use half extra sweet and half regular.  I also threw in

the last of a can of golden hominy, which actually made a nice contrast in

taste and texture, so actually next time I might end up with three kinds of

corn in it -- how's that for gourmet cooking!  The red bell pepper was my

idea, since I thought the color would be a nice touch.  Tastes wonderful.  I

bought the tiny cans of prune juice since I figured I wouldn't be able to use

up a big jar.  I also just used dry milk made up double concentrated instead

of evaporated milk.


marinated-carrots

Date:    Sun, 13 Jun 93 08:14:46 EDT

From:    Erika Penzer <penzer@Panix.Com>

I've been meaning to post this recipe for cooked carrots for a while. I

love it and have served it successfully at several dinner parties. It

hails from a great book called A Mediterranean Harvest by Paola Scaravelli

and Jon Cohen (E.P. Dutton).

Khizzo Metaieb Bel Kamoun (Cooked carrots marinated in cumin and vinegar)

(Morocco)

6 medium carrots, peeled, cut in quarters lengthwise, then cut into 2-inch

segments

2 chopped garlic cloves

1 tsp sweet paprika

1/4 tsp cayenne pepper

2 Tbsp vinegar (I use white wine vinegar)

1/2 tsp ground cumin

1 Tbsp chopped fresh parsley

Place the carrots in a saucepan with 1 cup water, garlic, paprika and

cayenne. Cook covered over medium heat for about 10 minutes, until the

carrots are cooked through but still firm. Uncover and continue to simmer

until about 1/2 cup of liquid remains. Remove from heat and set aside.

Combine the vinegar, cumin, and parsley in a small mixing bowl. Transfer

the carrots and cooking liquid to a small serving bowl, add the vinegar

sauce, toss, and marinate at least 3 hours at room temperature before serving.


marinated-squash

Date:    Tue, 15 Feb 94 13:01:20 PST

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                        Marinated Butternut Squash

Recipe By     : Donna Nicoletti in Eat More, Weigh Less  pg. 258

Serving Size  : 6    Preparation Time :0:00

Categories    : Fatfree                          Rice

                Side Dish                        Vegetables

                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1      Med           Butternut Squash

     1/4  C             Balsamic Vinegar

   2      Tbsp          Water

     1/2  Tsp           Salt

     1/2  Tsp           Pepper -- freshly ground

   2      Tbsp          Mint -- chopped

Peel skin from the squash and cut it in half.  Carefully remove the seeds

and stringy matter.  Cut the squash into medium dice from the center.

In a saute pan, put the balsamic vinegar and water, salt and pepper, and

heat.  Add the squash and cook for just a few minutes; it should remain

firm.  Remove the squash and liquid from the heat and put into a separate

bowl.  Cool completely.  Add the chopped mint and  serve as a garnish or

side dish.

                   - - - - - - - - - - - - - - - - - -

NOTES : For 6:

       Cal 46.8

       Fat  0.2 g

       Carbs  12.1 g

       Protein  1.2 g

       Sodium  64 mg

       Dietary Fiber  0.1 g

       CFF  2.5%


matzo-balls

Date:    Mon, 10 Apr 95 07:07:25 CDT

From:    "Natalie Frankel" <Natalie.Frankel@mixcom.com>

<T> Passover Matzo Balls

These aren't fluffy, but they're FF and vegan.

MATZO BALLS

Adapted from 'No Cholesterol Passover Recipes' (Debra Wasserman).

1/4 cup matzo meal

1 TB potato starch

Scant 1/3 cup water

Pinch of salt

Mix together and refrigerate 1/2 hour.  Roll into 8 balls and drop into

boiling vegetable broth seasoned-water.  Turn down heat and boil gently for

20 minutes.  Remove from water with slotted spoon and bake for 10 minutes

at 350 degrees on lightly Pam-sprayed cookie sheet.  They can be made ahead

and refrigerated until use. Do not put cold matzo balls into warm soup; warm

them up first by dunking in hot water.  Serve with vegetable broth.

This makes very small matzo balls, so plan on 3-4 per serving.  Each:

Calories: 20.25

Fat:  0

Protein: <1 gram

Carbohydrates: 2 grams

Alternate recipe:

SOUP NUTS

Follow the same ingredients preparation as above.  Roll into 16 balls.  Boil

for 1 minute, then place on sprayed baking sheet and bake for 35 mins. at 400

degrees.  If made that day, I don't think these need to be refrigerated.

Calories:  10 each


matzo-balls-2

Date: Wed, 12 Apr 1995 10:56:00 -0400 (EDT)

From: "Aliza R. Panitz" <buglady@access.digex.net>

Matza balls

1/2 cup	Matza Meal

1/2 tsp	salt

3/4 tsp	powdered instant broth (chicken or veggie)

2 Tbsp	chopped parsley (optional)

dash	onion powder

3	egg whites

3 Tbsp	cold club soda

1)  Stir the dry ingredients together

2)  Stir egg whites, club soda, and parsley slightly with a fork and pour

over the dry ingredients.  Mix well and refrigerate at least one hour.

3)  Form into 8 balls (1 1/2 inch diameter) and drop into a large pot of

boiling slated water or broth.

4)  Reduce the heat and simmer, covered, for 30 minutes.  Do not remove the

lid during the cooking period.  Remove matza balls with a slotted

spoon and serve in soup.

[Note:  I have not tried this recipe.  In general, though, matza balls keep

well in the fridge, just warm them up before serving in soup.]

Taken from the low-cholesterol Passover cookbook put out by the "International"

Havurah of Temple Emmanuel, Lexington, MA.


mee-rebus

Date:    Mon, 18 Oct 93 08:51:42 EDT

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

     This is my re-working of a traditional Malasian

(according to what I have learned) dish.  There is a

little time spent in the preparation but it is, IMHO,

worth it.  Hope you like it.

       Mee Rebus,  Noodles in Sweet Potato Gravy (Malay)

                   for 4 people

       1/2   lb    flat wheat noodles or yellow noodles

                   (either fresh or dry)

       4     Cups  mung bean sprouts

       Gravy

       1-1/2 lb    sweet potatoes

       1     med   sized yellow onion

       2     large fresh hot red chiles (Italian, Fresno)

       2           red serrano chiles

                   or substitute 6-8 dry red chiles, soaked, for fresh

       2-1/2 Tbsp  dried ground coriander

       2     cubes preserved bean curd (Fu Ru, Fu Chi)

       3-1/2 Cups  vegetable broth seasoned with 4 tsp dark soy sauce

       Garnish

       6           spring onions, shredded

       1     stalk celery, diagonally sliced

       2           fresh green chiles, sliced

       2     Tbsp  fresh ginger, grated or fine strips

       2           limes, cut in eight sections

       2     Tbsp  dark soy sauce

       (2    squares pressed, seasoned tofu, crumbled) (optional)

       Garnish: Prepare garnish ingredients, place in individual serving

       dishes and set aside.

       Gravy: Wash sweet potatoes, pierce several times with a sharp knife,

       and steam (or cook in microwave) until tender.  Set aside to cool.

       Mince onion and chiles, mix together and grind into a coarse paste

       (or continue chopping until this consistency is achieved).  Peel

       and chop sweet potatoes.  In a medium bowl, mash 3/4 of the

       potatoes, adding vegetable stock (up to 1 cup) as needed.

       Heat large skillet or wok over med-high heat.  Toast coriander in

       heated pan until very fragrant, 2 to 3 minutes.  Remove coriander

       from the pan.  Dry-fry onion and chile paste, stirring frequently,

       for 3 minutes.  Add several Tbsp vegetable stock, preserved

       bean curd, and toasted coriander to the pan.  Mash the bean curd,

       mixing with other ingredients in the pan and fry for 2 minuets.

       Add remaining stock.  When the stock comes to the boil, blend

       in mashed potatoes, reduce heat to low, add reserved potato cubes,

       cover, and simmer.

       Noodles and Bean Sprouts: Bring a large pot of water to the boil.

       Blanch bean sprouts (2 or 3 minutes) and divide among 4 wide

       soup bowls.  Cook noodles according to type used, and divide

       among bowls.

       Stir gravy, adding warm stock or water if needed to thin, and quickly

       ladle over hot sprouts and noodles.  Serve with garnishes to add as

       desired.

       without bean curd garnish: aprox. 400 cal per serving (1/4),

                                         0.5 g fat (1%)

       with bean curd: 425 cal per serving, 2.25 g fat (5%)


microwave-chestnuts

Date:    Wed, 28 Sep 94 19:57:26 CDT

From:    Jeanne Chappell <jchappel@tyrell.net>

   Microware 'Roasted' Chestnuts

----------------------------------------------------------------------

 1 lb. Chestnuts

 Cut large X into flat side of Chestnut using knife

 Arrange the cut Chestnuts in microwave pan

 Microwave on high (100%) for 2.5 minutes

 While Chestnuts are still warm - peel


microwave-glazed-carrots

Date: Wed, 21 Jun 1995 12:26:18 -0500 (CDT)

From: Nanci Borg <nborg@creighton.edu>

Microwave Glazed Carrots, Apples and Zucchini

2 cups carrots, cleaned and thinly sliced

1 cup zucchini, sliced

1 cup apples, thinly sliced

1/4 cup brown sugar

1 teaspoon liquid fat free margarine

1 teaspoon cornstarch

1/2 teaspoon ground cinnamon

Combine carrots and zucchini in a microwave dish.  Cook covered on

high for 3 minutes, or until carrots are crisp-tender.  Drain.  Add

apples to vegetable mixture.  Combine brown sugar, fat free margarine,

cornstarch, and cinnamon.  Sprinkle over top of apple-vegetable

mixture.  Cover and microwave on high for 3 minutes.  Mix and cook

uncovered 2-3 minutes or until glaze thickens.

4 -3/4 cup servings

Calories        107

Fat             1 gram (include liquid margarine)

Sat fat         O milligrams

Cholesterol     0 milligrams          Info. per Mary Watson, RD

Sodium          60 milligrams         CU Cardiac Center

Fiber           1.7 grams

Mary suggested never adding water to veggies when you microwave them.

She said it is unnecessary since they naturally contain a lot of water.

We discussed trying precooked (to soften) potatoes or squash with this

recipe.  I think I will try it this fall when the squash comes out.

I really liked this dish.  I treated it as my dessert because it has

that cinnamon apple flavor.  Yummy.


mushroom-leek-crepes

To:      Sally Charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

From Dr. Dean Ornish's Program for Reversing Heart Disease.

     Mushroom and Leek Crepes

     (Makes 7 servings)

     Filling:

     3 cups sliced leeks 1/2 cup dry white wine 2 1/2 cups thinly sliced

or small-diced domestic mushrooms 2 1/4 ounces fresh shiitake mushrooms 1

teaspoon balsamic vinegar Salt Freshly ground black pepper 1 tablespoon

Italian parsley or mixed herbs

     Crepe Batter:

     1/2 cup unbleached all-purpose flour 1/2 cup whole-wheat pastry flour

1/3 cup masa harina (a type of corn flour) 2 cups water

     Sauce:

     5 ounces dried shiitake mushrooms 4 large onions, roughly chopped 4

cups domestic mushrooms 6 cups water 2 cups dry red wine 6 tablespoons

semolina flour Freshly chopped parsley or other herb for garnish

     For filling, braise leeks in white wine for 20 minutes.  Add domestic

and fresh shiitake mushrooms.  Add balsamic vinegar to mushrooms and cook

until all liquid has been released and is mostly reduced.  Add salt and

pepper to taste before mushrooms have been completely cooked.  Toss with

parsley or mixed herbs.  There should be 5 cups filling.

     For the crepe batter, sift flours and masa harina together.  Mix in

water until batter forms light cream that can coat wooden spoon.  If

batter is lumpy, you can blend it in blender.  Make test crepe.  Ladle

about 3 ounces of batter onto nonstick skillet.  Cook until golden on both

sides.  The crepe should be wafer-thin and malleable; if not, add more

water and mix again.  There should be about 3 cups batter, enough for 14

crepes.

     For sauce, add shiitake mushrooms, onions, and domestic mushrooms to

water.  Cook for 30-45 minutes, until onions become soft and some of

liquid is reduced.  Use slotted spoon to remove onions and mushrooms,

reserving liquid.  There should be about 1 1/2 cups remaining.  Add 2 cups

red wine to stock and cook for a few minutes on very high flame to reduce

alcohol.  Gradually whisk semolina flour into simmering hot stock until

thickened but still pourable.  There should be about 2 2/3 cups sauce.

     Preheat oven to 375 [degrees] F.  For each crepe, fill with 1/3 cup

filling and top with 1 1/2 tablespoons sauce.  Roll and place in baking

pan.  Repeat until all 14 crepes are made.  Ladle more sauce over crepes

in baking dish and bake 10 minutes, or just until hot.  Use chopped

parsley or chopped fresh herbs as garnish.

     Per serving (2 crepes):

     Calories: 325 Cholesterol: 0 mg Total fat: 1.3 gm Saturated fat: 0.1

gm


mushroom-ragout

Date:    Thu, 10 Feb 94 16:11:23 MST

From:    seb1@bighorn.dr.att.com (Sharon Badian, AT&T - GBCS Labs, Denver)

Mushroom Ragout - serves 8-10 as an appetizer

1 oz dried porcini mushrooms (see note)

2 Tbl diluted balsamic vinegar

1 large red onion, finely minced

2 small garlic cloves, finely minced

1 lb fresh brown mushrooms, such as cremini or

portobello, well-cleaned and sliced

3-4 small ripe plum tomatoes, chopped

1 Tbl chopped flat leaf parsley

salt

freshly ground pepper

Soak dried mushrooms in warm water to cover for at least 45

minutes or until softened. Remove from liquid carefully and

rinse well under cold running water to remove any sand clinging.

Chop mushrooms roughly and drain thoroughly. Strain soaking

liquid at least twice through a sieve lined with cheesecloth

and reserve.

Heat a couple of teaspoons of reserved mushroom liquid and

diluted balsamic vinegar in a heavy skillet and saute onion

until translucent and tender, 10-15 minutes. Use additional

mushroom liquid if onions start to stick. Add garlic and all

mushrooms, turn heat to low and cook, stirring intermittently,

for up to 20 minutes, until tender. Add tomatoes, parsley,

salt and pepper to taste. Continue cooking another 5 minutes.

Serve over slices of polenta.

Note: the dried porcini are expensive but integral. They have

an incredible woodsy flavor and odor.


mushroom-vareniki

Date:    12 Apr 94 15:27:00 PST

From:    <"HEANEY.RAY_K"@portland.va.gov>

Mushroom vareniki with roasted tomato and red pepper sauce

For the filling:

1 medium onion

6 cloves garlic

2 cups of mushrooms (I used a mixture of shiitake, dried porcini, and

                     button mushrooms)

2 tsp fresh thyme

1 medium potato (~ 6 oz)

For the sauce:

1 large red bell pepper

10 roma tomatoes

~ 1 C canned tomatoes with juice

For the dough:

2 C flour (I use a 1:4 mix of ww and white)

1/2 cup NF milk or soy milk

1 egg or 1 eggs worth of your substitute of choice

1 tsp salt

To make the dough: place the ingredients in a food processor.  Process

until it forms a ball.  Knead by hand for ~ 5 min. then wrap it in plastic

and let the dough rest for 30 min.

To make the sauce: Give the red bell and the fresh toms a quick spray with

some food release spray (like PAM). place under a broiler and cook, turning

occasionally until they begin to char (10-15 min). Place the veggies alon

with the canned toms into your food processor or food mill and puree. Force

the puree through a sieve to smooth it out a bit.  Add salt and pepper to

taste along with some chili paste. Put the sauce in a pan and keep it

warm - the vareniki will finish cooking in it.

To make the filling: Finely chop the garlic and onion - begin to saute in

a little veg stock.  Chop the mushrooms very fine and add to the onion mix.

Cook this over medium heat until the mushrooms just begin to brown.  Take

off the heat.  While the shrooms are cooking peel and slice the potato and

zap it in the microwave for a few minutes until it's cooked enough to mash.

Mash the potato in with the mushroom mix. Season to taste.  Oh yeah - add

the thyme a couple of minutes after you add the mushrooms.

To assemble: Divide the dough into thirds.  Roll the dough to ~ 1/8" thic

and cut into 3 1/2" inch circles. Place ~ 1tsp of the filling in the

center

of each circle. Fold the dough over to form a half-moon shape and seal it

shut with your fingers. Place them on a lightly floured towel while you

finish making the others.

To cook: bring a pot of water to a boil.  Add 8 or 9 vareniki to the water.

Wait for them to float to the top, then wait ~ 1 minute longer before

removing, place into a bowl to keep warm.  Cook the remaining vareniki the

same way.  When all are done cooking dump them into the sauce and cook over

low heat for 5-10 minutes.

This will serve 3-4 people depending on what else you have with it.

PS: add 1 sliced onion to the other veg for roasting.


mushrooms-peppers

Date:    Mon, 24 Oct 94 12:16:04 EDT

From:    mozzicato@wmvx.dnet.dupont.com

I will post one of my great-grandma Mozzicato's recipes.  This is a great

side dish because it is so versatile.  Good both hot and cold.  Great piled

on some bread for a quick sandwich.

    Mushrooms and Peppers

12 oz mushrooms, cleaned, sliced or cut in chunks

2 medium onions, halved andsliced about 1/4 inch thick

2 medium green peppers, cleaned,halved and sliced about 1/2 inch thick

8 oz. can tomato sauce

1/2 - 1 tsp garlic powder

1 - 2 TBSP oregano

pinch of salt and pepper

    Add mushrooms, peppers and onions to a large non-stick pan.  Saute

over medium-high heat until onions are soft and golden.  (You may need a

squirt of non-stick cooking spray if you don't have a non-stick pan).

    Add tomato sauce and 1/3 of the can of water.  Add spices (I use the

larger amount listed) and mix well.  Cook covered over the lowest heat

(simmer) for 20 minutes.


new-england-boiled-dinner

Date:    Thu, 24 Mar 94 12:05:41 MST

From:    "Jane T. Waddell" <jtw@cs.arizona.edu>

New England Boiled (But Not Bland) Dinner

(adapted from the frugal gourmet)

24 oz lager beer (I used a new Sam Adams dark lager)

2 c. vegetable stock (or more to cover0

1 head green cabbage

1 lb carrots

2 lb new potatoes

4 large leeks, white part only, sliced

3 yellow onions, sliced

3 bay leaves

15 black peppercorns

1/2 c. chopped parsley

6 cloves garlic

Place an 8-10 qt stock pot or casserole on the stove. Add the beer, 2 cups

of stock, onions, leeks, bay leaves, peppercorns, parsley, garlic and salt.

Boil for 10 minutes. Cut the cabbage into sixths and secure with toothpicks.

Add potatoes and carrots to the pot and add enough more stock to cover. Cook

10 minutes. Add the cabbage. Cook 15 minutes more. Serve with a hearty bread.


nightshades

Date:    Fri, 06 May 94 16:45:15 CDT

From:    Lynn Warble <warble@ecn.purdue.edu>

Nightshades

1 eggplant

4 potatoes

1 onion

10 garlic

1 tomato

Jalapenos to taste

Whatever spices you like  (basil is good)

Slice everything into round slices 1/2" for the eggplant, skinnier

for the potato.  Arrange in layers in a glass pan and put into

375 degree oven for an hour or til brown.

Serve as the base for your leftover chili.   (I suppose

spaghetti sauce would also be good).

It was good the first time and better the second time.


okra-grits

Date:    Tue, 17 Jan 95 18:37:32 PST

From:    dfuller@ix.netcom.com (Franklin Fuller)

I am originally from the south... and I have always missed the hearty

(and usually fat filled) fare.  But this tasty dish is quick, easy,

fat free and delicious.

ingredients:

1 1/2 # fresh or frozen okra

Around 28-38 ounces of canned tomatoes (more tomatoes = more tomatoey)

6-10 cloves of finely chopped garlic

1 yellow onion (preferably Vidalia) chopped

3 bay leaves

1/4 tsp. cayenne pepper (optional)

1/8 tsp. dry thyme

1 tsp. dry oregano

1 tsp. vegetarian Worcestershire sauce (optional)

salt and pepper to taste

Tabasco to taste

..Grits, Polenta or rice to serve it over

Saute the okra, onions and garlic in a little water, stock or

courtboullion until the okra begins to lose its stickiness and the

onions are nice and translucent.  Add the canned tomatoes (juice and

all) squashing the tomatoes themselves with your hands or other device.

Add all remaining spices and let simmer 1/2 hour (or a little more if

you want it more done).  Serve over the grits or whathaveyou and your'e

all set...goes well with cornbread!


onion-rings

Date:    Sun, 31 Oct 93 14:42:47 EST

From:    Thomas P Collins <tcollins@magnus.acs.ohio-state.edu>

   This recipe was in the October 1993 issue of _Southern Living_ magazine.

I cut the recipe in half and added some cayenne pepper when I made this last

night.  These taste like those sinful *deep-fried* rings you may remember

with hardly any fat.

Crispy Baked Onion Rings

2  large sweet onions

1  (7-ounce) package corn flakes cereal, crushed

1  teaspoon seasoned salt

2  teaspoons sugar

1  teaspoon paprika

1  cup egg substitute

Vegetable cooking spray

   Cut each onion into 4 thick slices; separate into rings, reserving small

rings for other uses.  Set aside.

   Combine cereal and next 3 ingredients; divide in half, and set aside.

   Beat egg substitute at high speed with an electric mixer until soft peaks

form.  Dip half of onion rings in egg substitute; dredge in half of crumb

mixture.  Place in a single layer on baking sheets coated with cooking spray.

Repeat procedure with remaining onion rings and crumb mixture.  Bake at 375

degrees for 15 minutes or until crisp; serve warm.  Yield: 4 servings (254

calories [2% from fat] per serving).

   10.8g protein, 0.5g fat (0.1g saturated), 50.6g carbohydrate, 2.2g fiber,

0mg cholesterol, 1,178mg sodium, and 39mg calcium.


orange-carrots

Date:    Tue, 01 Mar 94 10:13:34 PST

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                    Carrots (California Orange Style)

Recipe By     : The Mormon Diet Cookbook

Serving Size  : 6    Preparation Time :0:45

Categories    : Fruit                            Side Dish

                Vegetables                       Vegetarian

                Fatfree

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1      Lb            Carrots -- peel & slice 1/4"

     1/2  Tsp           Salt -- optional

     3/4  C             Water

   1      Tsp           Orange Peel -- grated

   1                    Orange Sections -- peeled and sliced

                         -- into bite-size piece

   1      Tbsp          Green Onion -- minced, optional

                        Butter Buds(R) -- sprinkle

In lg saucepan, cook carrots, covered in salted water until crisp-tender,

about 20 min.

Drain

Add orange peel, orange sections and onion.

Sprinkle with Butter Buds.

Heat through.

Serve immediately.

                   - - - - - - - - - - - - - - - - - -

NOTES : PREP TIME: 20 min

       COOKING TIME: 25 min

       Cal  47

       Fat  0.2 g

       Carbs  11.4 g

       Protein  1.2 g

       Sodium  87 mg

       Dietary Fiber  3 g

       CFF  3.3%


papet-vaudois

Date:    Thu, 12 Jan 95 08:37:27 EST

From:    "Sue Willis, NIU 815-753-0667, CERN 41-22-767-5420"

 <willis@niuhep.phys.niu.edu>

The following recipe is adapted from a flyer which appeared in my mailbox

here in Geneva, called "Live Better - the Magazine for the Pleasure of a

Healthy Life".

Le papet vaudois

for 4 people

Ingredients

1 onion, chopped fine

1 3/4 lb leeks, in 1" pieces

18 oz potatoes, diced

7/8 cup dry white wine

7/8 cup vegetable broth

1/2 cup evaporated skim milk

salt, pepper, nutmeg

Preparation

1. Saute the onion in your favorite liquid. Add the leeks and saute,

then add the white wine and broth, and cook covered for 15 minutes. Then add

the potatoes, season with salt, pepper, and nutmeg, and cook another 10 to 15

minutes.

2. When the potatoes and leeks are tender, add the milk and adjust the

seasoning.


paprikosh

Date:    Sat, 21 May 94 23:14:00 -0300

From:    s.smith34@genie.geis.com

---------- Recipe via Meal-Master (tm) v8.00

      Title: Paprikosh

 Categories: Crock pot, Vegan

      Yield: 1 servings

      5 lg Carrots (cubed)

      8 lg Potatoes (cubed)

      5 lg Celery stalks

      2 lg Onions (sliced thin)

      3 T  Paprika*

           -salt & pepper to taste

Throw all ingredients into the crockpot, add water to top veggies (it makes

a sort of "gravy") and cook on high for 4 hours.

Note: *I use quite a bit more paprika than this, but you know your own

 taste. Shared by taylorn@kenyon.edu


pinakbet

Date:    Thu, 09 Sep 93 10:44:31 PDT

From:    gboja@romenda.esd.sgi.com (Glenda Ramil)

PINAKBET

Ingredients-

2 or 3 eggplants (cut up)

okra   (i put a lot since I love okra)

string beans (cut up into 2-in lenghts)

bittersquash melon (cut in half, remove seeds and then cut up

                    into pieces

tomatoes (lots of it)

lima beans  (optional)

salt to taste

In a big pot, put all the vegetables except tomatoes.  Put the

cut up tomatoes on top of the vegetables.  Sprinkle salt on top.

Cook in medium heat.  When boiling, shake the pot to redistribute

the vegetables.  Taste and add more salt if neccessary.  Cook

until vegetables are soft/done.  It would probably be good to

use a non-stick pot since the vegetables tend to stick or you

could add a little bit of water to the mixture before cooking.

If you dont object to using MSG, put some if you want.  I've

seen versions of this recipe w/ slices of ginger added and

it also tastes good.  Server/eat over rice.  This is a filipino

dish called "pinakbet".  Of course non-veg versions of this

dish also exist.


portabella-mushrooms

Date: Wed, 2 Aug 1995 13:55:11 -0400

From: LaurJill@aol.com

PORTABELLA MUSHROOMS

"This appetizer tastes like filet mignon rather than mushrooms"

6 oz. portabella mushrooms

salt

freshly ground white pepper

Seasoning liquid (for example Balsamic Vinegar, veggie broth)

Season the mushrooms with salt, white pepper and seasoning liquid to

taste and grill over high heat 4 minutes, until soft. Let cool. Marinate at

least one hour in the mixture below, chill before serving.

MARINADE: 3 oz. seasoning liquid, juice 2 limes, 1 clove garlic,

minced, 1 small shallot, chopped, 1 sprig fresh rosemary, chopped

(about 1 tsp.), 1 teaspoon fresh parsley, chopped.


posole

Date:    Wed, 02 Nov 94 15:51:24 CST

From:    MARTHA KUNKEL <cemk@odessa.edu>

Posole

Yet another appropriate Thanksgiving dish is Posole, which is

indigenous to the Native American southwest.  Posole is really considered

most traditional around Christmastime and is always served New Year's Eve

and/or New Year's Day for good luck.  However, Pueblo peoples have made

posole for generations and it is a staple winter dish.  I have adapted it

for vegan use.  Please adjust everything to taste; my tastes are for more

spice and chiles than most folks would care for, so I add more of almost

everything.  Also:  the fresher ingredients will make an amazing

difference in the taste of the posole, so if possible, prepare your own

vegetable stock, roast your own fresh Anaheim or New Mexico chiles, and

buy flash frozen posole (also spelled pozole) corn in the store, rather

than using canned.

2 large cans of hominy

3 or 4 cans of vegetable broth or stock

2 or 3 green chiles (roasted and peeled)

(if using fresh, it will be hotter.  If using canned, throw the

juice in as well, and just be sure to check the peppers for bits of peel

still stuck to the skin)

1 large 1015 onion, diced

3 or 4 large carrots, diced

3 or 4 stalks of celery, diced

Salt and pepper to taste

1/2 tsp each oregano, garlic, cumin

1 tbsp chile powder

fresh cilantro, minced, 2 tbsp

Saute the onions and celery until the onion is transparent.  This can be

done with water and veggie stock or with spray-type coatings.  Dump

everything else in and bring to a low boil.  Simmer until you like the

texture.  The hominy should be really soft, almost to the

break-up-and-really-form-a-thick-stew stage.

I serve posole with cornbread and a crisp green salad.  If you wish to

add any animal protein, the original recipes call for pork or ham.  I

have found that chunks of turkey work wonderfully with this recipe.

Please consider your tolerance for spices.  The heat will come from the

green chiles and the chile powder, as well as the black pepper.  Finally,

if you want a little more color in the stew, you could throw in some

kernel corn.  Hope you enjoy.


posole-2

Date:    Thu, 01 Dec 94 15:49:42 EST

From:    Libby <eac9m@poe.acc.virginia.edu>

here is how I made my most recent posole -- don't take it as an exact

recipe, because these were pretty much the only things I had in the

house and not necessarily the optimal ingredients (vegetable-wise).

came out hearty and satisfying and tasty, though.  and so easy to

make.

posole libby :)

1 1/2 c. dry hominy

4 tbsp ancho (or your favorite) chili powder

1 tsp cumin seeds

1 tsp coriander seeds

2-3 tsp minced garlic

4 tbsp recaito (Goya brand makes this, look in the import section

                of your regular grocery if you have no latin

                american or "international" or "gourmet" grocery)

1 c celery, chopped

1 c carrots, chopped

1 onion, chopped

1 large can stewed tomatoes

1 bitty can tomato sauce

optional: jalapenos or whatever hot thing you like; nutritional

yeast; salt

toast the cumin and coriander; grind.  in the bottom of a big

stew pot, put the cumin, coriander, garlic, chili powder, and

recaito, and "fry" until quite thick and pasty and almost

smoking.  add vegetables and a little water if necessary to keep

from sticking. cook until the onion is wilting and looks

saturated with the spices; add tomatoes and sauce, and jalapenos

or other hot chili if you are using it.  rinse hominy and add it,

then add 8 cups of water right away. bring to a boil, reduce

heat, and simmer, stirring occasionally, for about three hours or

until hominy is done (the hominy will have a starchy, chewy

texture almost like barley).  check it fairly frequently, as you

may need to add water as it goes.  salt it to taste.  when

serving it, I like to stir in about 1 tbsp of nutritional yeast

per bowl just before eating it -- a sprinkling of ff cheddar (if

there is such a thing) might be nice for dairy types.


posole-3

Date: Thu, 20 Jul 1995 22:10:43 -0400 (EDT)

From: Cindy_Bloch@transarc.com

I modified the recipe on the back of the package of

posole to make it vegetarian and ff, and we loved it!  Here's the

modified recipe:

1 large vidalia onion, chopped

5 or so cloves of garlic, minced

8 ounces posole

dried peppers, reconstituted and chopped

The original recipe called for 7-10 chile de Arbol;

 	I used one ancho and two pasillas.

water

The original recipe called for 2 cups.  I think this

was a typo and added approximately 2 quarts of liquid,

some of which was water from reconstituting the peppers.

1 tablespoon fresh thyme

1 tablespoon fresh (mexican if you have it) oregano

2 bay leaves

1 teaspoon cumin seed

1/2 teaspoon salt

1/4 teaspoon pepper

In a dutch oven, saute onion and garlic until soft -- brown if you can

do it.  Add the rest of the ingredients.  Bring to boiling; reduce

heat.  Simmer, covered, for 2-3 hours, or till posole are tender.

They suggest serving it topped with salsa and shredded cabbage.  We

didn't -- we liked it just fine as it was.

I forgot a key ingredient in the posole recipe that I posted

yesterday.  It is a zucchini!  Our plant is pumping out zucchini like

there's no tomorrow, and apparently I missed one for a while.  Oh dear

-- what to do with a baseball bat?  Well, I chopped it and put it into

the soup for the last bit of cooking.  (Maybe last 15-30 minutes or

something?)  Anyway, we thought that it made the soup fun, if

inauthentic.


pretend-cocido

Date:    Mon, 09 Aug 93 19:56:44 +0700

From:    Malcolm <scomgm@thor.cf.ac.uk>

Pretend Cocido

--------------

12 ozs Chick Peas (Garbanzo), soaked overnight and drained

3 med sized Potatoes - peeled and cut into even sized chunks

2 Onions, sliced      1 Turnip, sliced

2 Carrots, sliced     2 Leeks, washed well and sliced

1 small Cabbage, quartered

At least 2 cloves of crushed Garlic,  1 tsp Paprika pepper

1 Bouquet Garni - 2 sprigs Parsley, a sprig of Thyme and a Bay leaf tied

together.

1 pint Veg. stock

         -----------------------------------------------------------------

Place the Chick peas in a large pan and cover with enough stock to

cover. Bring to the boil, then simmer until the chick peas are

*almost* tender (1 hour?).

Add the veggies, the bouquet Garni, the Paprika and some more of the

veg. stock if you think it's required.

Simmer for a further 30 minutes, remove the Bouquet Garni and serve.

Great in a bowl with a hunk of w/w bread


pumpkin-gnocchi

Date:    Mon, 10 Apr 95 12:12:21 EDT

From:    Kirstin Reade Wilcox <krw3@columbia.edu>

I decided to resume my previous efforts to make pumpkin gnocchi.  The

last time I tried to make pumpkin gnocchi, I followed a recipe (one of

M.F.K. Fisher's in _The Art of Eating_) and it failed miserably.  I

kept waiting for the cooked gnocchi to bob to the surface of the

water, and it never happened--they just disappeared.  I ended up with

a delicious, if salty, pot of pumpkin stock.  This time, I went my own

way:

Pumpkin Gnocchi

1 c. canned pumpkin

2 egg whites

flour

Whisk together the pumpkin and the egg whites until blended.  Then add

flour and stir until the dough is thick enough to be turned out onto a

large cutting board or clean table top.  Douse with more flour, and

work/knead it into the dough.  When fully incorporated add more flour and

repeat.  Keep adding flour and kneading until the dough can hold its own

shape.  It will still be a little bit sticky.

At this stage, I chilled the dough overnight, but I have no idea if doing

so was essential to the success of my gnocchi--I was just starting to

feel really guilty about those essays I hadn't yet graded.

When you're ready to eat the gnocchi, get a pot of boiling water going on

the stove.  Generously flour your board or tabletop and hands.  Cut the

dough into fourths and roll each fourth into a cylinder, and slice off

gnocchi-sized chunks.  I have to be vague about measurements because I

was having a hard time with my cylinder rolling technique and at one

point just hacked the cylinder in two lengthwise to speed things along.

I aimed for 1/2-inch chunks, but some were bigger than that.  Drop into

salted boiling water.  As they rise to the surface, remove them with a

slotted spoon, shake off excess water, and put them on a serving plate.

Having once watched Martha Stewart shape gnocchi on TV, I tried to

emulate her technique of pressing them gently against the tines of a form

before dropping them in the water for about half of my gnocchi.  They

turned out just as ugly as the ones I more carelessly dropped in the

water without shaping.  YM(and skill)MV.

The recipe provided me with two substantial dinners for myself, once I

topped the gnocchi with some leftover TVP chili.


quick-meal

Date:    Wed, 05 Apr 95 16:03:27 EDT

From:    "Mike Schelling" <mikes@usnet.us.net>

Quick Meal

I love to cook, but I have a couple of problems. 1) I'm tired when I

get home from work. 2) I can't cook worth a darn.

Every now and then I accidentally invent something that doesn't taste half

bad. So here's my latest.

1    Pan of water

1    Bag of Success Brown Rice Boil-in-Bag Brown Rice

1    Can Del Monte Stewed Tomatoes Italian Recipe

1    Zucchini

Put pan of water on stove and bring to a boil. Drop Boil-in-bag in water.

Cut zucchini into pieces. Size and shape to your taste. To save time do

this while water is coming to a boil. Dump tomatoes in another pot along

with zucchini and heat up. After ten minutes take everything off the stove

and eat.


ratatouille

Date:    Tue, 31 Aug 93 15:31:57 PDT

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

Ratatouille

Cut up one eggplant

3 or so zuchini

1 or 2 bell peppers

1 large onion

several cloves of garlic

and use one large can tomatoes

1 teaspoon each basil and marjoram and/or oregano

cook in a large pot for at least an hour

serve plain or over rice or pasta


ratatouille-2

Date:    Fri, 29 Jul 94 08:48:58 EST

From:    Joe.McKay@GSA.GOV

Fat Free Ratatouille [R1]

1 large eggplant ( about 1.5 LB's )

1 medium zucchini ( 2" to 3" by about 10" long ) about 3/4 lb.

1 large yellow crookneck squash ( about 3/4 LB's )

1 medium green pepper ( about 4" in diameter )

1 medium red pepper ( about 4" in diameter )

1 - 5.5 oz. can V8 Juice ( or other vegetable type juice )

1 - 6 oz. can tomato paste

2 tsp. chopped garlic

2 cups water

2 tbs. each of fresh chopped oregano, basil, & thyme

       (If using dry spice use 1/2 tsp. each)

Combine all ingredients in a large pot as you prepare them.

Peel eggplant and dice into 1/2" cubes.

Split and quarter zucchini and yellow crookneck, than dice into

1/2" pieces.

Remove tough stem and seeds for both peppers and dice into 1/2"

pieces.

Add the water, tomato paste and V8 Juice and mix well.

Add the garlic and the spices and mix again.

Heat pot on medium/high for a few minutes until just ready to

boil.  Reduce heat to simmer and cover.  Stir periodically to

prevent burning.  Cook at least 1 hour, a long simmer enhances

the flavor.

Serve over pasta, rice, potatoes, wheat berries, lettuce, or

alone.  Keeps quite well in the icebox.

NUTRITIONAL VALUE (the entire pot using the Netzer book)

Cal.=368 Gm's of Prot.=15.9 Carb.=74.6 Fat=2, Fiber=17,

Mg's of Chol.=0 Sod.=125       %CFF= 5%

OPTIONAL M**T STYLE USING TVP

1 cup TVP ( large chunk size )

1/2 cup boiling water

1/4 cup tamari

1/4 cup Mirin

Mix TVP, tamari and mirin together in a bowl.  Pour boiling water

over it and mix.  Let stand about 15 to 20 minutes,  mixing

several times.  Drain and add to the ratatouille pot about 30

minutes into the simmer.

NUTRITIONAL VALUE (the whole pot with TVP, using the Netzer book)

Cal.=605, Gm's of Prot.=75.9 Carb.=74.6 Fat=2.7, Fiber=33.5,

Mg's of Chol.=0 Sod.=170*        %CFF= 4%

*NOTE:Marinade absorption not included in above values, Sod. will

be higher than shown, by how much I can not tell.

Note:Two of my carnivore friends commented on how flavorful the

CHICKEN { HA!HA!  8-) } was and wanted to know what I marinate it

in.  I like it both ways and have even added the TVP the next

day.

ENJOY!  -Joe McKay-  <JOE.MCKAY@GSA.GOV>


ratatouille-3

Date:    Thu, 26 Jan 95 21:13:26 EST

From:    Libby <eac9m@poe.acc.virginia.edu>

quick ratatouille:

3 cloves (or to taste) crushed garlic

1 med eggplant, halved and sliced crosswise (half-circles)

3 med zucchini, sliced

2 cups mushrooms, sliced

1/2 tsp crushed thyme

1 can stewed tomatoes

1/2 c red wine

pour wine into bottom of a stew pot or dutch oven.  add garlic.

turn heat to medium. layer the eggplant slices in the pot,

followed by the zucchini slices, then the mushrooms.  sprinkle

the thyme over the mushrooms. pour the can of tomatoes on top.

cover and simmer/steam 20 minutes or until everything is cooked

through.


red-cabbage

Date:    Thu, 10 Feb 94 20:45:41 EST

From:    NERBEROZ@ubvms.cc.buffalo.edu

Red Cabbage

1 small onion, thinly sliced

1 small head red cabbage, thinly sliced or chopped

1/4 - 1/3 cup balsamic vinegar

salt and pepper

1 tsp lemon juice

1/2 cup chopped fresh parsley

In a large non-stick pan, cook the onion over medium heat for a few minutes.

Add the cabbage and cook on medium to high heat, stirring, and adding vinegar

a little bit at a time, for a few minutes.  Cover and cook over low to mediumhe

auntil the cabbage is tender-crisp.  Add more vinegar as the cabbage is cooking

,

if necessary.  Add salt and pepper to taste, sprinkle with lemon juice and stir

 .

Pour into large serving bowl and top with parsley.


red-cabbage-currants

Date:    Sat, 10 Dec 94 09:50:49 EST

From:    TXFT40A@prodigy.com  (MRS SUSAN K SMITH)

Subject: Recipes (4): Red Cabbage

-- [ From: Sue Smith * EMC.Ver #2.10P ] --

---------- Recipe via Meal-Master (tm) v8.01

      Title: Braised Red Cabbage with Currants

 Categories: Vegetables, Vegetarian, Vegan

      Yield: 6 servings

      1 tb Whole caraway seeds

           -=OR=- Cumin seeds

      2 ts Dry red wine

      1    Red or yellow onion

           - thinly sliced

    1/4 ts Salt; more to taste

      1 sm Red cabbage; thinly sliced

    1/2 c  Currants (or raisins)

      2 tb Vinegar (or more to taste)

           -(red wine, cider or rice)

    2/3 c  Water or apple juice

    Toast caraway or cumin seeds in a roaster oven or

  frying pan until they smell nutty, about 1 min.  In a

  large pot, heat wine. Add onion & salt, and saute for

  5 min., until onion wilts and smells very sweet. Add

  red cabbageand saute over medium-low heat until it

  wilts a little, about 5 min. (Add water as needed to

  prevent sticking.) Add caraway or cumin seeds and

  currants.  Mix vinegar and water or apple juice, pour

  over the cabbage and mix well.  Preheat oven to 375

  degrees. Lightly oil a 6-8 cup baking dish and spoon

  the cabbage and liquid into it. Cover and bake for 45

  to 60 minutes. Serve warm or at room temp. Serves 6.

  This may be refrigerated in dish for 3-4 days and

  reheated in covered casserole in the oven.

From: the January 1993 issue of Vegetarian Times, Posted JANICE MESSALI

(SWSH14B). Recipe collection of Sue Smith.


roasted-artichokes

Date:    Thu, 24 Mar 94 09:21:00 PST

From:    "Hahn, Brenda" <bHahn@tis.ota.gov>

artichokes

oh my - i just made some roasted artichokes last week.  i think it went like

this:

1 package 10 oz frozen artichoke hearts

1/2 red onion, sliced VERY thin

6 cloves garlic, whole

juice of lemon, divided

fresh rosemary sprig, chopped

Put everything (except some reserved lemon juice) in a lidded casserole.

 Bake covered for about an hour.  Uncover, add reserved lemon juice, and

bake another 5 minutes.  You will have a HARD time believing it's fat free

because of what the garlic does - it gets all gooey!


roasted-onions

Date:    Sat, 26 Mar 94 15:42:27 EST

From:    mayflies@aol.com

Roasted Onions w/ Sage

2 lbs onions (any kind you like)

1 dozen fresh sage leaves(1 tsp dried)

1 tsp coarsely ground pepper

salt to taste (I use 1/4-1/2 tsp)

3-4 tbs balsamic vinegar

parsley, chopped, for garnish

Preheat oven to 375. Spray a large baking dish

(at least 9 by 13) with Pam - olive oil Pam is

nice. Peel onions and slice them into rounds

about 1/2 " or more thick.  Separate the rings

then toss them with the sage, pepper, salt and

vinegar. Heap the seasoned onions in the baking

dish, spray lightly with pam and cover with foil

and bake for 30 min. Remove the foil, give the

onions a stir, cover and return to the oven.

After 15 min, stir again (they should be starting

to brown all over) and return to the oven,

uncovered, 20 min or more or until the juices

reduce to a syrup and the onions are caramelized.

Heap them in a bowl and garnish with parsley.

I adapted this from "Great Food w/o Fuss"


roasted-onions-2

Date: Mon, 3 Jul 95 12:03 PDT

From: sdkerman@hevanet.com (Stephen D. Kerman)

Here's a WONDERFUL onion recipe we have enjoyed many times...

Roasted Onions

3/4 cups of water

1/2 cup Balsamic or  red wine vinegar

2 tsp firmly packed brown sugar

1/4 tsp salt

dash pepper

4 medium or large onions

Blend water, vinegar and sugar; add the salt and pepper.  Pour mixture into

a Pam sprayed baking pan.  Cut onions LENGTHWISE in 1/2.  Place cut side

down in vinegar mixture.  Bake uncovered, in the lower third of a 400 degree

oven until onions give readily when gently squeezed, most liquid has

evaporated and cut sides of onions are glazed, about 1 1/4 hours. Arrange

cut side up on a platter.


roasted-vegetables

Date:    Sat, 20 Nov 93 23:12:39 CST

From:    BILL KELLOGG <KELLOGG@FNALV.FNAL.GOV>

Subject: Roasted Vegetables

This is a first-generation modification of a roasting technique that

used oil and butter.  The original recipe/technique was in Organic

Gardening Magazine 5 or 6 years ago.

---------------------------------------------------------------------------

Roastable Vegetables and Cooking Periods (475 deg. F. oven)

---------------------------------------------------------------------------

_Longest Cook (35 minutes)_	Leeks (parboiled)

Okra (whole)

Beets	Pearl onions (whole)

Onions	Peas (in pods; trim stem and tail)

Potatoes	Peppers (quartered lengthwise and

Sweet Potatoes	  seeded)

Turnips	Summer squash (sections)

Rutabagas	Zucchini (sections)

_Medium Cook (20 minutes)_	_Short Cook (5 minutes)_

Brussels sprouts	Cabbage (parboiled; cut in wedges)

Carrots	Mushrooms (caps)

Cauliflower (blanched; in florets)

Fennel (bulb, halved or quartered)

Garlic (whole cloves, peeled)

---------------------------------------------------------------------------

Preparation and size:

Peel tough-skinned vegetables and cut large ones into 1 to 1-1/2 x 2-1/2

inch pieces.

Roasting procedure:

1.  Preheat oven to 475 deg. F.

2.  Select your assortment of vegetables and get them ready as described in

the chart above.  (The article recommended always including cloves of garlic)

3.  Put about 2 Tablespoons of soy sauce in a shallow non-stick roasting

pan - one that will allow all of the vegetables to rest on the bottom of

the pan.  (I used a light spraying of Pam, but I think I'll skip that the

next time - I'm not sure it did anything)  Add enough water to barely cover

the bottom of the pan (it won't stay covered all of the time, but that's

fine - we don't want to boil the veggies, just keep things from burning to

the pan).

4.  Add your choice of vegetables from the Longest-Cook list.  Toss the

vegetables in the water-soy mixture to moisten.  Put in 475 deg. oven and

roast for 15 minutes, adding water and turning the vegetables about every 5

minutes as needed.

5.  Add your choice of Medium-Cook vegetables.  Sprinkle all of the

vegetables with a little soy sauce and freshly ground pepper.  Add water

as needed.  Roast 15 minutes, adding water and turning the vegetables about

every 5 minutes as needed.

6.  Add Short-Cook vegetables, if desired.  Sprinkle all vegetables with a

little vinegar (to taste - I used brown rice vinegar) and a little Tobasco

sauce if desired (a few *drops*).  Toss vegetables lightly.  Roast another

5 minutes, or until all vegetables test crisp-tender.

To serve:  Arrange vegetables by type (potatoes together, carrots together,

etc.) on a serving platter or individual plates.

To be perfectly honest... mine were arranged randomly.  :-)


rotel-a-roni

Date:    Wed, 27 Apr 94 11:11:23 PDT

From:    tls@Rational.COM (Tracey Sconyers)

Rotel Tomatoes are abrand of fiery canned tomatoes that adds a very

spicy flair to a dish.  Mexican-style tomatoes can be be substituted,

but in my mind, there is nothing quite like the taste of Rotel.

Rotel-A-Roni

------------

serves 4 as a side dish, or 2 hungry people as a main course

1 can (10 oz) diced Rotel tomatoes, with liquid

1 package Rice-A-Roni, Spanish style

2 1/4 cup water (or whatever the package states)

2 Tablespoons additional water (makes up for smaller can of tomatoes)

Optional:

2-3 Tablespoons nutritional yeast

Saute the rice/vermicelli mix in a *dry* nonstick pan until its golden brown

(don't try adding water or broth, it will stick; just dry-cook it)

Add the water, tomatoes, and seasoning packet, bring to a boil, cover, and

cook for 20 minutes (basically just what the package says to do).

Spoon onto plates, and sprinkle with nutritional yeast (I think this last

step *really* makes the dish).


samp

Date: Mon, 31 Jul 1995 09:39:23 +0200 (SAST)

From: Sue Winship <WINSHIS@che.und.ac.za>

BOILED SAMP

1 cup samp

3 cups water

0.5 tsp salt

1)  Rinse & soak samp overnight; Drain before cooking.

2)  Add rest of ingredients to samp & bring to boil.  Boil for 40 to

     50 mins until soft.

3)  Use instead of rice or potatoes.


santa-fe-hominy

Date: Tue, 06 Dec 94 06:52:06 -0800

From: Diane Jennings <CCDIANE@MIZZOU1.missouri.edu>

SANTA FE HOMINY - serves 6

2 T broth of your choice (this is for sauteing)

2 garlic cloves minced

1 1/2 C (6oz/185g) chopped red (spanish) onions

two 15 oz (470g) cans hominy, rinsed and drained

3 large ripe tomatoes, diced

2 poblano chilies, roasted, peeled, cored, seeded and diced

1 jalapeno chili, seeded and minced

1 C (4 oz/125g) grated NF monterey jack cheese

saute in a large heavy skillet when hot add the garlic and onions:

cook, stirring, over medium heat until the onions are translucent.

Stir in the hominy, tomatoes and chilies; cover and simmer over low

heat for about 15 minutes, or until all the ingredients are blended

and the vegetables are tender. Remove and cover and sprinkle the

cheese over the hominy hominy.  Stir just until the cheese is melted

and serve immediately.


sherry-mushrooms

Date:    Fri, 27 Jan 95 16:10:30 EST

From:    Redcz@aol.com

Bruce's mushrooms

3/4 pound mushrooms

1/2 cup sherry

pepper

Cut the mushrooms into thick slices.  Using a non-stick skillet, stir over

low heat for 5-10 minutes until they shrink slightly and the juices start

coming out.  Add the sherry and turn the heat up to medium-low.  Add pepper

to taste.  Serve when the liquid is almost all evaporated.

Yum.


skillet-medley

Date:    Wed, 22 Mar 95 09:20:36 CST

From:    Debbie=Thomson%Mkt=Comm%PCMkt=Hou@bangate.compaq.com

While I was on vacation in Illinois, my stepmother made this delicious dish

for me.

Although it says "skillet" in the title of the recipe, unless you have a huge

skillet, you'll probably want to use a dutch oven size pan to cook this in.

I'm looking forward to trying the cold version of this dish for summertime

eating.

Skillet Vegetable Medley

2 T. water

1 T. cider vinegar

1 T. vegetarian worcestershire sauce

1 1/2 t. sugar

1 1/4 t. salt

1/2 t. crumbled oregano

1/4 t. dry mustard

1/2 lb. fresh green beans, cut into 2-inch lengths

1/2 lb. button mushrooms, halved

2 medium zucchini, sliced

2 tomatoes, cut in wedges

Combine first 7 ingredients in pan and heat to a boil.  Add beans and return

to boil; reduce heat.  Cover and simmer 5 minutes.  Add mushrooms and

zucchini; cover and simmer 3 minutes.  Add tomatoes; cover and simmer 1

minute.  Serve hot.

To serve cold, do not cook tomatoes.  Cover and refrigerate after cooking

other ingredients, adding tomatoes just before serving.


smothered-okra

Date:    Mon, 20 Jun 94 14:55:48 CDT

From:    maoh@phyast.nhn.uoknor.edu (Maureen O'Halloran)

From Paul Prudhomme's _A Fork in the Road_

_Smothered Okra, Eggplant and Tomato_

SEASONING MIX

1 1/2 teaspoons onion powder

1 teaspoon salt (omit if use  canned tomatoes with salt)

1 teaspoon dried mustard

1 teaspoon dried thyme leaves

1/2 teaspoon garlic powder

1/2 teaspoon ground black pepper

1/2 teaspoon ground white pepper (or use all black)

1/2 teaspoon dill weed

1/8 teaspoon cayenne pepper (red pepper)

****

2 cups chopped onion, in all

1 cup chopped green bell pepper (or red bell pepper)

2 cups chopped okra, in all

1 medium eggplant, peeled --- 1 cup  finely diced,

remaining medium diced.

3 cups fresh tomatoes chopped, or 2 cans diced tomatoes

1/2 cup tomato sauce (omit if using canned tomatoes which

already have lots of juice)

1 cup apple juice

***

1) Mix spices in a small bowl.

2) Combine 1 cup of chopped onion, 1 cup finely chopped eggplant, 1

cup of okra (I put in a food processor and pulse to chop finely)

3) Heat non-stick skillet or pot over high heat about 4 minutes. Add

chopped vegetables, bell pepper and seasoning mix, stir and cook for

about 5 minutes. Vegetables should stick to bottom of pan, then you

unstick and stir them so that they carmelize (brown) a little but

don't burn.

4) Stir in 1 cup of apple juice, stir to unstick from bottom, add 1

cup of tomatoes.  Cook, stirring occasionally until most of liquid

evaporates, about 20 minutes.

5) Add remaining onions, okra, eggplant and tomatoes (tomato

sauce if used).  Scrape to clear bottom and cook 10 minutes or more

until eggplant is cooked.

Notes --- This is from Paul Prudhomme's Fork in the Road.  I used to

be warry of okra, but in Oklahoma in the heat of August it's about the

only vegetable that still grows (even the tomatoes stop setting fruit

when it gets too hot).  I also used frozen okra.  I like

the okra in this recipe.  When well cooked, the gumminess goes away

and its serves as a thickener to the dish.  If you're warry of okra,

you might want to reduce the total amount to 1 cup and let the

eggplant and tomotoes dominate.  Prudhomme always uses onion powder

and garlic powder in his spice mixes, which I used to think was

redundant when using real onions, but it actually imparts a different

flavor.  He places great emphasis on cooking the vegetables a long

time in a non-stick skillet and letting them brown a little to

carmelize and develop the flavors, and it does pay to be patient.  The

original recipe had a total of 2 1/2 cups of apple juice, but that

seemed like too much to me and I already had plenty of liquid from the

canned tomatoes.


solyanka

Date:    Thu, 10 Feb 94 10:22:00 CST

From:    "Pete Brauer 312/915-6157"                  <$W$PR42@LUCCPUA.BITNET>

Solyanka

 .

One med. cabbage

Four large potatoes

One small spanish onion (chopped)

two cloves garlic

3 tbsp carroway

8 oz. ff sour cream

8 oz. ff white cheese (swiss or mozz, should be a harder cheese)

 .

Chop the cabbage into med to small pieces, red cabbage adds nice color.

Chop the potatoes into one inch cubes.  Mix together with all ingredient

in a casserole, add about 1/2 cup water (should be 1/4 to 1/2 inch in

bottom of dish).  Cover well and bake for 45 minutes until cabbage and

potatoes are soft in a 375 degree oven.  This makes a very filling side

or main dish.


spaghetti-squash

Date:    Thu, 02 Jun 94 13:16:39 EDT

From:    Ben Hambleton E262/422 <hamble@esvax.dnet.dupont.com>

In answer to how to prepare spaghetti squash, I found this in the

June, 94 issue of Southern Living:

                      GARDEN-FRESH "PASTA"

    The flesh of spaghetti squash, when cooked, comes out like

strands of cooked spaghetti and makes a great light stand-in for

pasta lovers.

    Prepare squash by cutting in half lengthwise and removing

seeds. Pierce skin several times with a fork and follow one of

the cooking methods below.

To bake, prepare squash, and place, cut side down, in a large

baking pan. Bake at 350 oF for 45 minutes or until skin is tender

and strands may be loosened easily with a fork.

To microwave, prepare squash, and place, cut side down, in a

baking dish. Add 1/4 cup water; cover with plastic wrap, folding

back a small edge of wrap to allow steam to escape. Cook on HIGH

7 to 10 minutes.

To boil, prepare squash, and place, cut side down, in a Dutch

oven, add water to a depth of 2 inches. Bring to a boil; cover,

reduce heat, and simmer 20 to 25 minutes or until tender. Drain.

Cool cooked squash. Using a fork, remove spaghetti-like strands

of pulp. Discard shell.

Yield: 1 medium spaghetti squash equals about 4 cups cooked.


spaghetti-squash-fry

Date:    Fri, 30 Sep 94 11:09:02 MDT

From:    z3max@ttacs1.ttu.edu (Max H Schubert)

       **  Spaghetti Squash Stir Fry  **

1 Spaghetti Squash

1 pkg sliced mushrooms

1 med Zuchinni squash

2 cups cooked rice

favorite peppers to taste

garlic to taste

cooking sherry

  Bake spaghetti squash at 375 F until slightly tender.  (Make sure to

puncture skin before baking.)

  "Stir Fry" mushrooms, diced zuchinni squash, peppers until soft with

sherry.  When spaghetti squash is done, cut in half, remove seeds and inner

fibers.  Use a fork to remove meat from squash.  It will come out in

strings.

  Add spaghetti meat to stir fry.  Add more sherry and cook untill done.

  You will probably need a large wok to hold it all.


spanish-veggies

Date:    Fri, 06 Aug 93 19:39:03 MDT

From:    Mike D. Kail <mdk@lochness.uhc.com>

Here is a "quick n' dirty" concoction I whipped up this PM after

a 12M run.  Definitely hit the spot! :-)

SPANISH-STYLE VEGGIES

1 small eggplant, cubed

2 medium green peppers, chopped

1 medium zucchini, cubed

1 medium onion, chopped (I used a Vidalia)

1 cup tomato puree

1/4 cup water

2 cloves crushed garlic (I used a LOT more :-) )

1 tsp. cumin

1 tsp. coriander

1/2 tsp. chili powder (more if ya' like it HOT!)

1/4 tsp. cayenne (ditto)

Saute garlic and onion in a bit of water.  Add eggplant, herbs,

tomato puree, and rest of the water.  Cover and simmer for about

15 minutes.  Add peppers and zucchini.  Simmer until all veggies

are soft.

I had this over a BIG bed of brown rice.  Simple, yet effective.


spicy-corn

Date:    Mon, 09 Aug 93 19:56:44 +0700

From:    Malcolm <scomgm@thor.cf.ac.uk>

Spicy Corn

----------

1 large chopped Onion,     2 medium Potatoes, cubed

1/2 tsp Cumin seeds,   1/2tsp Mustard seeds,  1 tsp freshly crushed Garlic

1 tsp freshly grated Ginger root ,  1 tsp Chilli powder, 1 tsp ground Coriander

1 1/2 lb frozen Sweetcorn kernels, 1/2 tsp Turmeric

15 oz can Tomatoes,  1 or 2 chopped green Chillies, 1 Tblsp Tomato puree

2 sml to medium green peppers chopped into 1" pieces

1 Tblsp thick Tamarind pulp (or 2 Tblsps of Lemon juice if you don't have it)

Chopped Coriander (Cilantro) to garnish

                         --------------------------------

Steam the onion in a little water for 5 minutes. Add the Cumin and

Mustard seeds and cook for a further 2 minutes.

Add the ginger and Garlic and cook for another 2 minutes.

Add the corn, Chilli powder, ground Coriander and turmeric and cook

for a further 2 minutes.

Add the Tomatoes, puree, chopped Chillies, green Peppers. Stir in the

Tamarind pulp (or lemon juice). Mix well but add a little water if you

think it's too dry.

Cover and cook on a low heat for 13 to 15 minutes (until the potatoes

are cooked). The consistency should be thick but moist.

This is great hot OR cold.


spicy-mushrooms

Date:    Sat, 27 Aug 94 17:41:18 EDT

From:    Crispin Cowan <crispin@csd.uwo.ca>

Spicy Saute'd Mushrooms

-----------------------

1/2 lb mushrooms, sliced

1-2 medium onions, chopped

1-2 hot peppers (to taste)

salt (to taste)

1/4 cup dry sherry

Saute the mushrooms in the sherry in a non-stick pan until the

mushrooms start to give up some of their liquid.  Then add the rest of

the stuff and saute until soft and brown.  Serve over your favourite

carbohydrates.


spinach-glop

Date:    Sat, 17 Sep 94 12:12:53 EDT

From:    Kirstin Reade Wilcox <krw3@columbia.edu>

Spinach Glop

1 pound spinach, rinsed, trimmed and lightly steamed

A few tablespoons balsamic vinegar

2 (or more) cloves garlic

Miscellaneous additions: a fresh tomato, fresh basil leaves, parsley,

onion, etc.

Whiz all the ingredients together in a blender or food processer until

you have a thick but pourable puree.  Serve over hot cooked brown basmati

rice.  Makes enough for two hungry people.


spinach-matzah-bake

Date:    Fri, 04 Mar 94 10:18:48 EST

From:    TAUB@vaxvmsx.babson.edu

SPINACH/MATZAH BAKE

2 lb. spinach, steamed with 1 chopped onion, drained and chopped

(or use 2 pkgs. frozen chopped spinach thawed and seasoned with onion)

3 matzah squares, softened briefly in water

Egg Beaters=3 eggs

4 oz. grated fatfree Cheddar type cheese

salt and pepper to taste

Beat Egg Beaters with desired seasonings.  Dip 1 matzah in mixture and place

in bottom of Pam-sprayed square casserole.  Spread with 1/2 of spinach/onion

mixture and 1/3 of grated cheese. Repeat.  Last layer should be cheese.

Make sure to use all of Egg Beater mixture.  Bake @ 375 35-40 mins. or

until browned on top.  Let it stand a few minutes before cutting.


spinach-mushroom-crepes

Date:    Tue, 20 Dec 94 08:13:00 EST

From:    "Von Balson, Kathleen" <VBalson@IT.jea.ci.jax.fl.us>

Spinach-Mushroom Crepes

Filling:

4 cups quartered mushrooms

salt/pepper to taste

1 large onion, chopped

2 bunches spinach, trimmed and chopped

(frozen spinach works fine too)

1 bunch scallions, chopped

1/2 cup chopped fresh parsley

1/2 cup chopped fresh basil or dill

(I used 2 tbsp. dried)

2 large tomatoes, chopped (fresh only!)

Crepes:

8 Basic Crepes

White Sauce:

3 tbs. rice

1 cup rice milk

seasonings to taste

1/4 cup onion, chopped or minced finely

In a large skillet, saute mushrooms quickly  in balsamic vinegar or cooking

sherry until browned.  Season to taste.  Remove mushrooms from skillet and

set aside.  Wipe down skillet, saute onion in vinegar or sherry, when

translucent and tender, add spinach.  As spinach wilts, add scallions,

parsley, basil or dill.  Continue to saute until vegetables are tender and

little liguid remains.  Add chopped tomatoes and saute for a few minutes to

heat through.  Add reserved mushrooms.  Taste and adjust seasonings.

For sauce, put into blender rice, rice milk seasonings, and onion.  Process

until smooth.  Transfer to a small saucepan and heat through.  Preheat oven

to 350 F.  Roll up crepes with filling, place side by side on a baking

sheet.  Pour white sauce over crepes and heat for 10 to 15 min in oven.

 Serve hot.

When I make the crepes, I always end up with 11 or 12, not 8.  On Sunday, it

worked out perfectly, I had 12 crepes and all the filling used up.   Credit

goes to JULAGAY (address name, there was no *regular* name) for the white

sauce.  I found it in the archives and it worked great!

Basic Crepes

Egg sub. to equal 4 eggs

1 1/4 cups water

1 cup rice milk

1/2 tsp salt

2 cups whole wheat pastry flour or unbleached white flour

Put all ingredients in a blender or food processor and blend at high speed

for 1 min.  Refrigerate, covered for 2 hrs. before cooking.  Batter should

have consistency of heavy cream.  If necessary, thin with more liquid.

To cook crepes, heat an omelet or crepe pan on low heat  for a few minutes.

 No need to add oil, these cook fine without it.   Remove from heat, pour in

3 or 4 tablespoons of batter and tilt pan so batter coats the bottom.  Put

pan on burner, cook crepe for a few minutes over medium low heat until

lightly browned or batter begins to bubble.  Flip crepe over and cook other

side for about 30 sec.  Gently remove and place on a plate.  Repeat process

with remaining batter, stacking crepes as they're cooked.  Use with favorite

breakfast, dinner or dessert crepe filling.

Note:  I didn't notice this until I started typing this in, but I didn't

cook mine on med-low heat.  I heated my pan on med-high and turned it down a

notch when ready to cook.  They turned out fine, didn't stick and the edges

were just a little crispy (the way I like 'em).


spinach-roll

Date:    Mon, 30 May 94 20:38:38 EDT

From:    Patricia Thorp <thorp@pobox.upenn.edu>

Spinach Roll

10 sheets phyllo (oil-free)

2 cloves garlic minced

1 t chopped basil (I used the dry kind)

1 package frozen spinach (the boxed kind)

1/4 C bread crumbs

1 T parmesan (I used regular because I think the ff kind is foul, but to

each his own..)

cooking spray

pepper

5 T ricotta (fat-free)

5 t mozzarella (fat-free)

I nuked the spinach 5 minutes on high, and while it was doing, I sauted  the

garlic in a skillet. When the spinach was done, I added it, the bread crumbs,

the parmesan, the pepper, and the basil. When the water was pretty much gone,

I cut the phyllo sheets in half, then lay down one sheet, sprayed with a little

spray, put down another sheet, sprayed, until four half sheets were down. Then

I took 1/5 of the spinach mixture, then put on a tablespoon of the ricotta,

and a teaspoon of the mozzarella. Then I rolled it, sprayed it once more

lightly, then started on the next "roll." Then I baked em until they were

golden at about 350. They came out pretty good too.


squash-chili-puree

Date:    Tue, 14 Dec 93 12:50:46 EST

From:    Je ne regrette rien <LOOMER@ECSUC.CTSTATEU.EDU>

From the New York Times Magazine for December 5, 1993.

BUTTERNUT-SQAUSH-AND-ANCHO-CHILI PUREE

1 dried ancho chili

1 medium-size butternut squash, peeled and cut

  into 1/2-inch cubes

1/4 tsp. ground cumin

1 tsp. salt, plus more to taste

Scant pinch cayenne (optional)

1. Place the ancho chili in a small saucepan and cover with water.  Bring to a

boil.  Reduce heat and simmer until chili is soft, about 10 minutes.  Remove

the chili from the liquid.  When cool enough to handle, stem the chili, split i

t

open, and scrape out the seeds.

2.  Meanwhile, place the squash in a saucepan and cover with water.  Bring to a

boil over medium-high heat.  Reduce heat and simmer until squash is tender,

about 10 minutes.  Drain well and place the squash in a food processor.  Add

the chili and the cumin and process until smooth, stopping to scrape down the

sides of the bowl.  Season with the salt and cayenne, if desired.  Divide among

4 plates and serve immediately.

Yield: Four servings.


stewed-artichokes

Date:    Wed, 23 Mar 94 09:53:28 PST

From:    <szfast@chip.ucdavis.edu>

favorite artichoke recipe, adapted from "Gourmet Vegetarian Feasts" by

Martha Rose Shulman.

Artichokes Stewed with Tomatos and Wine

4-8 artichokes (depending on size)

Juice of 1 lemon

1 onion, minced

4 cloves garlic (more or less to taste)

1 carrot, minced

2 cans stewed tomatos (14 oz), or 1 can 24 oz

1 cup dry white wine

1 bay leaf

2 sprigs parsley

Freshly ground black pepper to taste

Trim artichokes (since this involves removing most of the outer leaves, I

usually use the smallest artichokes I can find, which are also generally

less expensive).  Cut artichokes into quarters and put into a bowl filled

with water with the juice of 1 lemon added (keeps them from turning

brown).  In large nonstick skillet, saute onion, garlic, carrot, and

celery in splash of water or wine until onion is translucent.  Add

tomatos and bring to a simmer.  Cook for 5 minutes and add wine, bay

leaf, parsley, pepper and artichokes (take them out of the water and

lemon juice before adding).

Bring back to a simmer, cover, reduce heat, and simmer 40 minutes or

until artichokes are tender.  Adjust seasonings, and serve with liquid

spooned over artichokes (I like this over rice or pasta).


stir-fry

Date:    Wed, 08 Feb 95 13:04:51 EST

From:    "Louise M. Perry" <lperry@moose.uvm.edu>

My favorite marinade is as follows:

Stir-fry marinade

4T Shoyu (or soy sauce)

2T Balsamic Vinegar

1T Brown sugar

1-2 cloves garlic crushed, or chopped very fine

1T freshly grated ginger root

I Use my wok as a steamer, really.  I add onion, green pepper, carrots,

and brocolli all at the same time and stir-fry until the onions get limp,

just with the oil that I 'cured' the wok with last time I washed it, that

is I do not add any.  Then I add about 3/4 cup of water or broth and

cover.  The steam cooks the veggies quickly, you can increase the water

for softer veggies, or decrease for crunchier ones, but cook until all

of the liquid is gone.  I then add a can of water chestnuts and mushrooms

along with the marinade mixture and stir-fry for a few minutes to cook

the mushrooms and heat the chestnuts.  Add about 3/4 teaspoon of

cornstarch, and cook for a minute or so, mix and serve over really good

rice.  The cornstarch thickens the marinade and makes it cling to the

veggies better.

I love the sweet-sour taste of this marinade, another nice addittion is

to add a can of chunked pineapple, It tastes great and is unusual.

Good luck to all stir-fryers and thank you all for your support.


stir-fry-2

Date:    Thu, 09 Feb 95 11:14:59 PST

From:    Judy.Mingram@west.sun.com (Judy Mingram - SunSelect)

Saw the stir fry recipes and wanted to share the sauce I use (makes 2

large servings:

1/2 cup lite soy (or regular or watered down regular) 2 Tablespoon

Mirin (japanese wine) or any red wine preferably sweet 3 teaspoons

sugar 1/4 teaspoon garlic powder (only powder will stir in well) 1

Tablespoon corn starch Optional:  1/2 teaspoon ginger (or more)

   1/4 teaspoon (or more) red pepper flakes

Combine sauce ingredients in a jar or bowl, mix well and set aside.

Stir fry 3 cups of any veggies, using a wok or non-stick fry pan on

med-hi heat.  Make sure to the cut the harder veggies (carrots?)

smaller/thinner than the softer ones (mushrooms, cabbage?) , stir fry

the harder ones first, then add the softer ones last, so that all

veggies are just crisp tender at the same time.  I start with about 1/2

a cup of veggie broth by the side of the stove and add a tabelspoon at

a time as needed to keep a little liquid in the wok.  Do not add so

much that the veggies are sitting in the broth.  Always keep stirring

or moving veggies around with a spatula so that they do not sit in the

liquid (that's why they call it stir-fry!)

Some veggies I recommend:  mushrooms, any kind of onion or scallion

(green onion) or shallot, napa (chinese) cabbage, carrots, zucchini,

red or yellow or greeen bell peppers, y ams cut into matchsticks,

celery, jicama (don't overcook, leave crunchy) snowpeas, asparagas . .

When veggies are ready, stir or shake sauce well to keep corn starch

well-mixed in, and pour over the veggies in the pan.  (If you have a

wok, always introduce new liquids by pouring them down the sides of the

pan so that they can pick up heat on the way down and begin steaming

immediately.) Continue to keep viggies moving around the pan by

stirring with a spatula.  The corn starch will cause the sauce to

thicken within a minute or so and will give it a sheen as if there is

oil in it.

Serve over rice or noodles immediately.


stir-fry-3

Date:    Wed, 08 Feb 95 08:31:47 -0701

From:    doug@getnet.com (Doug Hutter)

I like to use a lot of, and a large variety of vegetables in

the stir fry I do at least twice a week. When I first got a wok

about 10 years ago, used it as an alternative way to cook meat,

and used a lot of oil and sauces. Now my wok regimen is very

simple... an example is last nite:

1/2 tsp        ginger root, finely chopped

2-3 cloves     garlic, finely chopped

1/2 tsp        crushed red pepper (optional)

1 medium       onion, sliced

20-25          snow peas

2 medium       carrots, sliced on diagonal

1 medium       green bell pepper, cored and sliced

2 small        zuchinni (one green, one yellow)

                  sliced on diagonal, thicker than the carrots

~1 cup         bean sprouts

6-8            mushroom, quartered

               ground pepper to taste

Heat wok over med-high heat, toss in first seven ingredients,

(thru bell pepper) along with a tablespoon or two of water.

Stir fry constantly til onion is becoming limp, then add

zuchinni and bean sprouts. As zuchinni is softening, add

mushrooms, stirring continually (takes 6-10 minutes - depending

on how crisp you want the vegetables) The trick is to add the

quicker-cooking vegetables last, so they don't overcook.

Serve over rice, with soy sauce to taste.

A variation is to use the wok as a steamer: Heat wok as above,

and toss together all ingredients, along with about 1/2 cup of equal

parts soy sauce and water. Quickly stir for a minute or so,

then push vegetables up onto side of wok, and cover. When steam

escapes from under cover, vegetables are done... remove from

heat, toss together into a large bowl; serve over rice.

Some of our favorite variations are:

Peas & Carrots Stir Fry -- use only snow peas and sliced carrots.

Mushroom & Onion Stir Fry -- use only onion slices and

quartered mushrooms.

Occasionally, we'll add yakisoba noodles, and forego the rice.

A few notes about wok cooking: I use a hammered steel wok, which

might make the second method possible: the ingred. will stay up

on the sides, away from the very hot bottom, where the liquid

is boiling. With a machine-made, or electric wok, this may not

be possible.

I use only water and a brush to clean the wok, never soap, as this

will cause sticking. When clean, I place the wok over heat source to

dry, and wipe the inside with about 1 tsp of olive oil, using a

paper towel. Let cool, and put away... the oil will prevent

rusting, and is all the oil required for your next cooking.


stir-fry-vegetables

Date:    Tue, 05 Jul 94 15:28:38 EDT

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

When I hve a recipe that calls for stir-frying, I actually just STEAM

the vegetables in a steel steamer (placed in a covered saucepan that will

fit it).  Then drain when just tender crisp (2-5 minutes) and rinse with

cold water.  THEN, I put the steamed vegetables in a large non-stick

pan, heat on medium-high, and when they are just getting hot I put in the

sauce.

This adds an extra step, but I have really bad luck with stir-frying, even

with non-fat liquids.  Nothing ever seems to come out consistently -- some

vegetables are still too raw or overcooked.

Also, I find the secret to getting nice vegetables and sauce dishes

(especially those of an Oriental flavor) is to add a bit of cornstarch

mixed until smooth with a little cold water.  THis thickens it all and makes

the sauce stick to the vegetables.

My typical sauce <T> for vegetables is:

3 T low sodium soy sauce

1 T sherry

1 T cornstarch dissolved in 3 T cold water

1 T honey or sugar (optional)

garlic powder and/or ginger powder to taste

     Mix well just before pouring over vegetables in skillet/wok.  Stir

sauce and vegetables quickly to cover.  Sauce will thicken quickly -- add

more water if it thickened too quickly.


summer-aubergine

Date:    Fri, 24 Sep 93 18:16:11 EDT

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

Summer Aubergine

     serves two

1     medium     eggplant, about 2 Cups sliced 1 cm thick

2     Tbsp       salt  (or garlic salt)

5     cloves     garlic, peeled and minced, divided (3 and 2)

1     large      tomato, diced

1/2              green bell pepper, diced

1/2              medium chili (Anaheim, New Mexico, etc), finely

                 diced

1/4   Cup        yellow onion, diced

1/2   Cup        parsley, flat or curly leaf, finely minced

1     tsp        coriander, dry, ground

1/2   tsp        salt

1                lemon, juiced

Slice eggplant and sprinkle both sides with the 2 Tbsp salt.  Set aside

on a plate to sweat for at least 30 minutes.

Rinse eggplant slices and cut into 1 cm dice.  Mix eggplant with 3 cloves

minced garlic.  Saute eggplant in a small amount of water until very soft.

If a grill is available, seal the eggplant and garlic with 2 Tbsp water

in aluminum foil and cook over coals until soft.

Allow to cool.

Mix together cooled eggplant and remaining ingredients.  Allow to rest

15-20 minutes before serving at room temperature.


summer-veggies

Date:    Wed, 10 Aug 94 07:24:35 EST

From:    "Kreider, Thomas R" <tkreider@smtp-gw.census.gov>

 This is very simple, fast, & yummy as a side dish, or if you like serve it

 over spiral pasta for a main dish (just add more stock for a sauce).

 Tom's Summer Veggies (serves 4-6)

 --------------------

 2 yellow squash

 2 green zucchini

 2 red tomatoes

 1 large onion

 veg stock for saut?ing

 basil, oregano, pepper to taste

 salt (just a touch) optional

 saut? thinly sliced onion until almost clear.  add sliced squash &

 zucchini  when almost done add tomatoes wedges and herbs.  stir and saut?

 until tomatoes are heated.


swedish-red-cabbage

Date:    Sat, 10 Dec 94 09:50:49 EST

From:    TXFT40A@prodigy.com  (MRS SUSAN K SMITH)

Subject: Recipes (4): Red Cabbage

-- [ From: Sue Smith * EMC.Ver #2.10P ] --

---------- Recipe via Meal-Master (tm) v8.01

      Title: Swedish Red Cabbage

 Categories: Vegetarian, Vegan, Side dish

      Yield: 4 servings

      1 lg Red cabbage

      1    Apple; cored

      1    Onion

    1/4 c  Lemon juice

      2 tb Honey (or alternative)

      1 tb Vinegar

      2 tb ;water

    1/4 c  Red wine or sherry

      1 c  Green peas

           Sea salt

           Black pepper

   1. Shred cabbage, slice apple and grate the onion.

   2.  Heat honey in a heavy pot, add cabbage, stirring

  to coat, cover and simmer 10 minutes.

   3.  Stir in rest of ingredients except peas, simmer

  again for 1 to 1 1/2 hours, stir occasionally.

   4.  Stir in peas just before serving. This mixture

  will reduce to 1/2 the original size.

   Source: A Vegetarians Ecstasy, by Natalie Cederquist

  and James Levin, M.D./MM by DEEANNE

-----


sweet-sour-cabbage

Date:    Fri, 11 Feb 94 08:38:54 EST

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

Sweet and Sour Red Cabbage

1 small head red cabbage, shredded

2 T brown sugar

2 T red wine vinegar

1 granny smith apple, chopped (can peel first if desired)

water

1 tsp caraway seeds

Place all in a large non-stick skillet, adding water periodically so it

doesn't burn.  Cook on medium heat for 10-20 mins or until desired

degree of tenderness.  Adjust seasonings as necessary.


texas-caviar

Date:    Wed, 24 Nov 93 07:32:31 EST

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

One of my very favorites is a simplified version of what is sometimes called

"Texas Caviar."  The first time I made it was for a Superbowl party, and it

never made it past the kitchen table (was consumed by all us women).  Usually

I use dry beans and cook them up, but I am sure you can use canned.

Texas Caviar

1 1/2 cup cooked black-eyed peas

1 1/2 cup chunky salsa (hot, medium or mild)

1/4 cup wine vinegar (haven't tried the balsamic in this one yet)

freshly ground pepper

1 tsp cilantro or parsley (dried -- can use fresh)

Mix together.  Let marinate in the refrigerator for 3 days or longer.  Serve

with non-fried tortilla chips.  I have found a new brand at the supermarket

that I really like.  It is called "Vera Cruz,"  I think.  Tastes more like

the regular corn tortilla chips.


thai-eggplant-curry

Date:    Mon, 13 Jun 94 15:43:09 PDT

From:    J. Ari Kornfeld <ari@sibari.isl.sri.com>

  Teri made the following this weekend.  I'm willing to take some

credit though since I helped with some of the fatfree tricks &

conversions.  We adapted this from a recipe published in our local

paper, the San Mateo Times:

Thai-Style, Spicy Eggplant-Mushroom Sauce

Ingredients:

1/2 lb. mushrooms

1 med. shallot

2 med. garlic cloves

1/2 tsp. Hunan style red chili paste (originally was 1 TB Tai Hot

         Sauce - Hunan chili paste is MUCH hotter though.)

1-1/2 cup rice milk (We use Rice Dream Vanilla Lite. Any milk sub will do.)

1 lb. eggplant

1 med. red bell pepper

1/2 cup chopped asparagus stems (steam the tips and serve on the side)

               (originally this was peas)

1/2 cup fresh basil leaves (optional - we used a few, not 1/2 cup)

2 tsp. sugar

1/2 tsp. plum sauce

1/2 tsp. ginger

1/4 cup veggie stock

2-3 drops toasted sesame oil

2   tsp  tapioca flour (see note)

Mince garlic and shallot; quarter mushrooms, dice eggplant into 1-inch

cubes and slice red bell pepper into long strips.

In a large frying pan, on medium head add stock and mushrooms.  Simmer

for 5 minutes or until mushrooms are tender and brown.  Remove

mushrooms and set aside.  In remaining stock add shallot and garlic,

sautee for 1-2 minutes.  Add chili paste and milk.  Bring mixture to a

boil then reduce heat and simmer on low for 5 minutes, stirring often.

Add sugar, plum sauce and sesame oil (only a few drops!  It's amazing

the flavor it adds).  Add eggplant, asparagus stems and red bell

pepper.  Bring mixture back up to a boil.  Cover and simmer for 15

minutes stirring occasionally until eggplant and asparagus are tender.

In the last 5 minutes add mushrooms and fresh basil leaves.

Serve over grilled polenta (recipe follows) or rice and the steamed

asparagus tips.

Note: When I made this recipe I felt that the sauce was too thin.  The

original recipe called for coconut milk and olive oil as the sauce's

base.  How I remedied this problem was as follows: I removed all the

vegetables from the pan using a slotted spoon and turned the heat down

to the lowest setting.  I placed them in the serving bowl and set

aside.  In a measuring cup I added 1/3 cup cold water and 2 heaping

teaspoons of tapioca flour (not pearls).  Once this was thoroughly

mixed I poured it into the sauce while stirring with the slotted

spoon.  In less than a minute the sauce had thickened very nicely.  I

then poured the sauce into the bowl over the vegetables and served.

It was pleasantly spicy (go light on the red chili paste if you

dislike REALLY hot foods) and filling.

Note2:  if you wanted to be more authentic you could try adding some

coconut extract...

-teri & ari


thai-green-curry

Date:    Mon, 20 Jun 94 14:54:01 CDT

From:    maoh@phyast.nhn.uoknor.edu (Maureen O'Halloran)

_Thai-like Green Curry_

3/4 pound dried garbanzo beans (chickpeas) or about 3 cans

****

4 large green chilis (Anneheim)

1 medium onion, chopped

1 Tablespoon chopped garlic

1/2 cup fresh cilantro (coriander) (not too tightly packed)

rind of 3/4 lemon (removed with vegetable peeler -- no white pith)

2 teaspoon ground coriander

1 teaspoon ground cumin

1 teaspoon ground turmeric

1/4 teaspoon ground cardomon

1/4 teaspoon ground anise seeds

1 Tablespoon tamari (soy sauce)

1 Tablespoon vegetarian Worcestershire sauce

****

1 cup apple juice

1 14 oz can evaporated skim milk (or substitute soy or rice milk)

rice

****

1) Soak garbanzo beans and cook according to package directions (I

used a crock pot).

2) Take next set of ingredients and blend in food processor or blender

until they form a paste.

3) Heat a non-stick skillet over medium heat for a few minutes then

add paste.  Stir and cook for about five minutes. Some of paste may

stick and brown but don't let it burn.  Add apple juice and stir to

unstick bottom crust.  Cook for another 5 minutes stirring.

4) Add cooked garbanzo beans and bring to a low boil. Reduce heat and

simmer about 15 minutes.

5) Add evaporated milk and simmer another 15 minutes.

6) Serve over rice.


tzimmes

Date:    Mon, 24 Jan 94 13:59:26 EST

From:    Michele Faison <mfaison@vdoe386.vak12ed.edu>

Tzimmes (from Cooking Light magazine, Holiday 1992)

6 cups (~2#) peeled, thinly sliced sweet potato

6 cups (~1.5#) thinly sliced, unpeeled Rome (or other cooking)

       apples

1 1/3 cups thinly sliced carrot

1 cup small pitted prunes, halved

1/4 cup unsweetened orange juice

2 teaspoons grated orange rind

(2 T brown sugar)

(1/4 cup honey)

(I find these last two ingredients make the dish far too sweet.  I

prefer to omit them altogether.)

Coat a 13x9x2" baking dish with vegetable cooking spray.  Layer 1/2

of potato, apple, carrot, and prunes in dish, overlapping slices.

Repeat procedure with remaining potato, apple, carrot and prunes.

Combine orange juice (with remaining ingredients) and pour over

potato mixture.  (I like to dust with cinnamon).

Cover baking dish with aluminum foil; cut 8 (1") slits in the foil.

Bake at 350 for 1.5 hours or until tender.  Yield:  12 1-cup

servings.


tzimmes-2

Date:    Wed, 14 Dec 94 16:42:11 EST

From:    mfaison@pen.k12.va.us (Michele L. Faison)

                            Tzimmies (tested)

6 cups raw sweet potatoes, peeled and sliced (about 2#)

     (I used 2mm blade on food processor to slice)

6 cups sliced, unpeeled cooking apples, such as Rome (about 1.5#)

     (4mm blade)

1.5 cups scraped, sliced carrots

     (2mm blade)

1 cup small, pitted prunes, cut in half

     (spray Pam on kitchen shears)

2 t grated orange peel (colored zest only--about 1 orange)

1/4 c unsweetened orange juice (about 1 orange)

1/4 c honey (I successfully omitted recently)

2 T light brown sugar (I used 1 T)

Dusting of ground cinnamon or cinnamon and ground ginger

Preheat oven to 350.  Prepare 9x13 baking pan with spray coating.

Layer half of the potatoes in bottom of pan, overlapping edges.

Repeat with half of apples, then spread over these half of the

carrots and prunes.  Repeat layers.

Combine remaining ingredients and drizzle evenly over the layers.

Cover securely with a sheet of aluminum foil.  Pierce with 8 1"

slits as steam vents.

Bake for 1 - 1.5 hours, or until steamed and tender.

     (I baked 1.25 hours, and left out overnight with the foil

     covering it...it undoubtedly continued to steam until cool).

                    **********

In successive preparations of this dish, I have found that

the cook has a lot of latitude in the preparation and the

results are still very good.  Have fun with the recipe--add

cranberries, perhaps!

Using a food processor, if available, makes preparation a snap.

                     ***********

Adapted from the holiday '92 issue of Cooking Light.


tzimmes-3

Date:    Sat, 14 Jan 95 14:49:51 PST

From:    nlehrer@isx.com (Nancy Lehrer)

Tzimmes

Peel and cut into large squares sweet potatoes.

Peel and cut into chunks carrots and parsnips.

Put in a baking dish and cover with orange juice.

Cover with foil and cook in 350 degree oven till everything is

soft (about an hour or so).

You can also add some dried apricots or prunes.


unbeatable-beets

Date: Mon, 28 Aug 95 05:00:00 UTC

From: d.morrissey@genie.geis.com

I always loved beets but threw away the tops. I cooked them this time and

they were wonderful-better then spinach!

                        UNBEATABLE BEETS

1/4 cup boiling water

 3 cups grated raw beets

 beet tops, shredded

 1/8 tsp. basil

 1 bay leaf

 salt

 2 tsp. honey

 2/3 cup no-fat plain yogurt

To boiling water, add basil, bay leaf, beets and beet tops. Cover and simmer

5 minutes. Remove bay leaf and add salt to taste. Cool, then add yogurt and

honey. Chill before serving or reheat and serve hot. Makes 4 to 6 servings.


veg-kababs

Date:    Wed, 04 May 94 14:14:11 PDT

From:    J. Ari Kornfeld <ari@sibari.isl.sri.com>

VEGE-KABOS /vej' ka bobz/

  I noticed a bunch of tofu-based kabobs.  Well, here's a non-tofu

version that is filling and tasty for us non-tofu eating folk.

  Absolute must use:

  - cherry tomatoes

  - small red new potatoes

  - mushrooms

  - pearl onions

  Additional items

  - bell peppers

  - various summar squash (courgettes?)

  - radish-like stuff:  turnips, rutabagas, black radish

  Microwave the potatoes (peirse potatoes with fork, as usual)  and

pearl onions to partially cook them.

  Chop the bigger potatoes, mushrooms and additional items to an

appropriate size

  Put the whole thing in a big bowl with your favortie marinade.

  Refridgerate (mixing periodically) until the BBQ is ready then

assemble all the veges on a skewer (get your guests to do this ;-) and

BBQ.

  The BBQ tomatoes are wonderful!

  Simple marinades:

1. CITRUS

  juice of one lemon

  juice of four oranges (around 3/4 cup????)

  lemon up seafood seasoning (found in Lucky's:  salt, garlic, onion,

    pepper, mustard, oregano, oil of lemon, parsley flakes, and

    rosemary)

2. TERIYAKI

   soy sauce

   orange juice

   ginger

   herbs & spices


vegetable-hash

Date:    Fri, 27 Jan 95 08:38:00

From:    Tabatha.wnin@smtp.usi.edu (Tabatha)

Hi, I hope that you will enjoy this recipe that I came across.  This veggie

hash is different than most you've had, as it is not supposed to form a

large, heavy pancake.  It is a fresh and lively aproach to an old standby.

     SUNDAY VEGETABLE HASH

     1 large white turnip (about 8 ounces)

     1 large boiling potato (about 8 ounces)

     1/4 cup defatted vegetable broth

     1 cup diced (1/4 inch) onion

     1 cup diced (1/4 inch) red bell pepper

     1 cup diced (1/4 inch) green bell pepper

     1 cup corn kernels, thawed, if frozen

     1 teaspoon dried thyme

     Salt and black pepper, to taste

     4 tablespoons chopped flat-leaf parsley

     Non-stick cooking spray

     1.  Peel and cut turnip and potato into 1/4-inch dice.  Place in

     pot with water to cover.  Bring to a boil and cook until just

     tender.  Drain and remove to a bowl.

     2.  Pour vegetable broth into a large, non-stick skillet.  Add

     diced onion and peppers; cook over medium heat, stirring, for 4

     to 5 minutes.  Add corn and cook for 1 minute.  Add to the turnip

     and potatoe mixture.  Toss with thyme, salt, pepper and 3 table-

     spoons parsley.

     3.  Spray the skillet with non-fat spray.  Add vegetables and weigh

     down with a heavy lid, slightly smaller than the skillet.  Cook

     over medium heat for 5 to 7 minutes, or until bottom is slightly

     golden.  Turn has over with a spatula; cook for 3 minutes longer,

     or until hash is golden

     4.  Remove hash to a platter.  Sprinkle with remaining parsley.

     (This recipe serves 6.)


vegetable-jumble

Date:    Sat, 21 Jan 95 15:05:26 EST

From:    "Aliza R. Panitz" <buglady@access.digex.net>

Quick Vegetable Jumble

(I won't claim this is a 'recipe', but...)

1 10-oz brick frozen spinach, thawed and somewhat drained.

2 15-oz cans corn, somewhat drained

1 15-oz can Italian white kidney beans (or substitute Great Northerns)

Seasoning option 1:

3 tsp canned chopped garlic (Polaner brand is packed in water)

    (or 1 tsp garlic powder)

1 tsp black pepper

2 tsp dehydrated onion flakes

Seasoning option 2:

1/2 tsp paprika

2 tsp Italian seasoning

Seasoning option 3:

1/4 cup of bottled Italian or Vinaigrette dressing

(and drain the corn better)

Rip up the spinach a bit, if it's in huge stringy clumps.

Toss everything together in a bowl.  Let sit for a few minutes if you've

got dry spices in there.  Heat up if you feel like it, else eat cold.

I'd like to try this with chopped red bell pepper in it - I think it would

taste good, and I know it would look good...

It would also taste good with kidney or black beans, but the darker liquid

from the beans would make the dish look muddy.  Most of my veggie cooking

looks brown (or red) and boring - it's a nice change to eat something bright

and pretty...

Actually, I usually make this with frozen corn...  but I don't measure

that, I just pour it from the bag...


vegetable-latkes

Date:    Wed, 01 Dec 93 08:26:30 CST

From:    mindy.s.mymudes@uwrf.edu

Vegetable Latkes

2 medium zucchini (6 oz. total) or/and

  4 med. carrots, thinly sliced in disks(if mixing, 1 zuke, 2 carrots)

1 egg beater or other replacement (1/4 cup)

3 Tblsp. Matzo Meal

1 Tblsp. Non-fat riccotta cheese

1/4 tsp salt

1/8 tsp pepper

applesauce garnish

Place zuke, carrots into steamer basket; cover and steam over boiling water

til very tender, about 8 min. for zuke, 15 min for carrot.  Drain; mash with

a potato masher.

In a medium bowl; blend eggbeater with zuke, carrot, riccotta, matzo meal

salt and pepper. Using good nonstick pan, or a little spray, add a little

veggie mixture, a rounded Tbsp at a time, spreading each patty to a 2 1/2

inch circle. Cook about 4 min. or until golden, turning once. To further

crisp these up, broil a minute on each side after cooking.


veggie-finocchio

Date:    Fri, 06 Aug 93 21:43:30 CDT

From:    Lu Bozinovich  <U33754@UICVM.UIC.EDU>

Veggie Finocchio Dish  (for 1 :))

(I know of finocchio from an Italian friend, it looks like a bulbous stalk

of celery with fine dill like tendrils at the top, its flavor is one of anise,

it is also called fennel and used in making dried fennel, but has a ligher

flavor when fresh).  Remember Good 'n Plenty, :), not that strong.

1 organic leek, therefore much narrower in diameter than the typical

1 wedge Vidalia onion (yellow onion)

finocchio

2 cups sediment from your last bean or lentil boil, or 2 cups soup stock

8 or so okra pods

6 or so shitake mushrooms

1/4 red bell pepper

1/3 of a bunch of spinach, the fresher and younger the better

black pepper

lemon wedge

Preparation:  Slice the leek (mostly just the white part), and chop onion

fine, simmer in with the 2 cups lentil stock.  Slice or chop thin pieces of the

finocchio, including part of the dill like tendrils, and getting down near

the base if you can, use as much as you can handle, about equal to the amount

of leek/onions you used.  Add this to the simmering stock.  Chop okra,

discarding the stems, and add this to the stock.  Chop shitake mushrooms,

discard stems (or eat while cooking), leave a few whole caps, add to stock.

By this time, the stock will begin to thicken, so lower flame when the stock

gets reduced to your favorite consistency (stew like thick for me).  It

needs some color now, so add semi-finely chopped red bell pepper.  Continue

to simmer at low heat with the lid on the pot---almost done.  Quit within a

few minutes, or when the red pepper is to your liking.  Let the dish cool,

helped along by adding torn pieces of spinach leaves, and baby spinach leaves,

and stir this in.  Note, the dish is no longer on the flame.  Spice with black

pepper, and a squeezed wedge of lemon.  Garnish with thinly sliced finocchio.

Mmmmm.


veggie-mess

Date:    Fri, 30 Jul 93 11:07:31 EDT

From:    fms@hoop.sw.stratus.com (Faith Senie)

VEGGIE MESS

        -----------

One medium-size onion

A lot of mushrooms

green/red/yellow pepper(s)

zucchini

  (courgette, I think)

yellow squash (crookneck, marrow?)

any other random veggies you've got lying around

basil

oregano

white pepper

a little thyme, if needed

a couple of fresh tomatoes, or canned crushed tomatoes

Chop up all the veggies except the tomatoes and put them into a non-stick

pot.  Heat thoroughly until the onions, mushrooms, etc. give up their

juices (it gets pretty soggy in there).  Simmer for 5 minutes or so

(I simmer until the onions are thoroughly cooked -- I hate raw onion).

Add in the tomatoes and cook for another minute or two.  Add a dash of white

pepper (brings out the flavors really nicely, without being too spicy)

and add the herbs.  Serve over rice, pasta, beans, or whatever else

you've got lying around the house that it would go well over (potatoes

would probably be good, too).  The nice thing about this dish is that,

depending on what veggies you've got lying around, it can be totally

different every time you make it! :-)


veggie-stirfry

Date:    Sat, 11 Sep 93 21:45:16 PDT

From:    Dick Wilmot <dwilmot@holonet.net>

VEGGIE-STIRFRY

Tonight I did fresh veggie stir fry and it was much better. The secret was

a non-fresh thing: frozen ginger root.

Ingredients:

bunch of green onions

grated frozen ginger root (it keeps nicely frozen)

large red (Bell?) pepper

serrano chile

poblano chile

1 white onion

some sage

some cilantro

1 can water chestnuts

about 1.5 pounds fresh green beans

1 pound fresh Zucchini squash (some little ones and a piece of a big one)

a few onces balsamic vinegar

some basil leaf

1 large bok choy

1 large glass of tap water (or bottled if you don't use your tap)

Saute the green onions in balsamic vinegar in a large fry pan until they

start to carmelize (taking the bite out) then smother with chopped (in

large pieces) white onion. While this is smothering, start the wok going

with water in bottom. Add the chiles to the onions in the fry pan. As the wok

begins to boil add veggies by cutting into pieces over the wok then add

the onions and grate the garlic. Add spices. Cover wok on medium heat but

watch it very carefully. Don't let it run dry (using no oil means instant

ruination if the water in the bottom runs out). You want the veggie enzymes

killed but I hate mushy vegetables so you want to stop the processjust

before the veggies aren't crisp.

I applied liberal amounts of Kikkoman Lite soy sauce to my portion.


white-frittata

Date:    Wed, 20 Oct 93 08:49:31 +0600

From:    Paula.Hostetler@central.sun.com (Paula Hostetler)

White Frittata from "Great Good Food" by Julee Rosso

vegetable spray (ie Pam)

6 large egg whites

salt to taste

ground black pepper

4 scant cups lightly steamed mixed vegetables such as:

  chopped broccoli, thinly sliced carrots, chopped string

  beans, thinly sliced onions, roasted peppers, peeled,

  seeded, and julienned.  I use *whatever* I have available.

1 teaspoon fresh garlic, minced finely

1 tablespoon finely minced sun-dried tomatoes (reconstitute

  in hot water before chopping)

2 tablespoons minced chives

1.  Preheat the oven to 350.  Lightly spray an 11-inch glass

pie pan with the vegetable spray.

2.  In a large bowl, whish by hand the egg whites, salt and

pepper until foamy, approximately 1 minute.  Add the vegetables,

garlic, and sun-dried tomatoes and mix until well combined.

Pour into the pie pan and bake until the egg whites are set,

about 14 10 16 minutes.  Remove from the oven; loosen edges

with a spatula.  Sprinkle with chives, cut into wedges, and

serve.

cal 79  carb 10g  protein 10g  chol 0mg  fat 1g/12% (but in the

original recipe they call for 1/2 teaspoon of olive oil, I presume

that it accounts for the fat)


winter-squash-fruit

Date:    Sat, 21 Jan 95 17:13:08 MST

From:    Cindy Tobias <CLTOBIAS@CCIT.ARIZONA.EDU>

Winter Squash and Fruit

2 cups peeled winter squash

1 large yam

1/2 cup dried fruit

1 apple

1 pear

1 banana

1/2 cup cider

1 tsp cinnamon

1/2 tsp allspice

pinch grated lemon and orange peel

nonstick cooking spray (optional)

Cut vegetables and fruit into small pieces.  Mix with cider and spices.

Spray ovenproof container with nonstick cooking spray.  Put vegetables

and fruit into it and cover.  Bake in 350 degree oven for 45 minutes.

Remove cover and add more cider if necessary.  You need enough liquid

to keep it from burning, but not too much.  Bake for at least 45 minutes

more.  The longer you bake it, the more the flavors blend.  I baked it for

1 1/2 hours more at 325 degrees.

This comes out so sweet it could be either an accompaniment for a meal or

a dessert.

This is a slight modification of a recipe I found in a Blue Cross magazine.


winter-veg-puree

Date:    Tue, 14 Dec 93 12:50:46 EST

From:    Je ne regrette rien <LOOMER@ECSUC.CTSTATEU.EDU>

From the New York Times Magazine for December 5, 1993.

WINTER VEGETABLE PUREE

3 C. celery root, trimmed, peeled and cut into 1/2-inch cubes

2 medium-size baking potatoes, peeled and cut into 1-inch cubes

2 medium-size turnips, peeled and cut into 1/2-inch cubes

4 medium-size leeks (white part only), washed well and cut crosswise into

  1-inch pieces

1 Tbsp. salt, plus more to taste

Freshly ground pepper to taste

1. Place the celery root, potatoes, turnips and leeks in a large saucepan and

cover with cold water.  Place over medium-high heat and bring to a boil.

Reduce heat and simmer until all of the vegetables are tender, about 30

minutes.

2. Drain well and pass the vegetables through a ricer.  Add salt and pepper to

taste.  Divide among 4 plates and serve immediately.

Yield: Four servings.


yam-masala

Date: Sun, 25 Jun 1995 19:57:27 -0700

From: Michelle Dick <artemis@shell1.best.com>

Slightly adapted from Kirchner's _The Bold Vegetarian_

YAM MASALA

1 lb dark sweet potatoes ("yams")

10 sun-dried tomatoes, chopped

2 whole dried chiles

1/4 t kalonji seeds (onion seeds)

3 large cloves garlic, minced

1/4 t ground turmeric

1 t ground cumin

3/4 t sugar

1/8 t cayenne pepper

1/4 t salt (or to tastes)

1/2 t tamarind concentrate (optional, adds tartness)

Peel and chop the yams into 1 inch chunks.  Steam for 15-18 minutes

till very tender.

Meanwhile, put tomatoes into microwave container with 1 cup water to

cover.  Microwave for 2 minutes or until tender.  Drain tomatoes and

reserve tomato water.

Heat non-stick skillet over high heat.  Dry roast whole chiles and

kalonji seeds till they are aromatic, the chiles darken, and some of

the kalonji seeds split open -- stir constantly.

Add garlic to pan, lower heat and stir vigorously.  Don't let garlic

burn, but do let it darken.  Add some of the tomato water (2-3 T).

Caution -- watch steam, it will have chile fumes.

Add turmeric, cumin, sugar, cayenne, and salt.  Simmer spice mixture

for about a minute, adding more tomato water if necessary.

Add drained tomatoes and 1 cup of the tomato water (or whatever

remains).  Simmer 7-10 minutes, mashing the tomatoes occasionally.  It

should form a thick sauce.

When yams are done, mash thoroughly.  Remove whole chiles from tomato

sauce and add yams.

Mix tamarind with 1 T hot water and add to yam mixture. Simmer,

covered, for 3-5 minutes.

Serves 4.


zucchini-saute

Date:    Fri, 01 Oct 93 08:46:29 EDT

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

Seeded Zucchini Steam-Saute

1     small onion (about 1/4 lb), thinly sliced

3     Tbsp  vegetable stock or water

2     tsp   chili powder

1     tsp   cumin seed

1     tsp   mustard seed

1     large carrot (about 6 oz.), cut in matchsticks

                 or grated

3     large zucchini (about 1-1/4 lb total), cut in

                 matchsticks or grated

            salt (or garlic salt) and pepper to season

Toss together carrot, zucchini and chili powder in a medium bowl.

      Heat a medium-sized, non-stick skillet over high heat.  Put

mustard seeds in the pan and cover immediately.  Listen carefully,

when seeds begin to pop, swirl pan (holding the lid firmly on the

pan) over the flame until the wildest popping begins to die down.

Pour seeds into vegetable mix.  This will take 2 to 3 minutes.

Reduce heat to medium and put cumin seed in the pan.  Toast, swirling

frequently, until the seeds become fragrant, about 2 minutes.  Pour seeds

into vegetables and mix.

      Add onion to the pan, cover, and allow to sweat for 2 to 3 minutes.

Onion should just begin to brown and stick to the pan.  Add stock or

water and stir onions to free onions and dissolve brown bits.

Continue to cook and stir until liquid has evaporated and onion is

limp.  Add vegetable mixture, and cook, stiring frequently, until

tender-crisp, 3 or 4 minutes for matchsticks, 2 minutes if grated.

Season with salt and pepper and serve.

Per 1/6: 39 calories, 0.6 g fat, 1.9 g protein


zucchini-saute-2

Date:    Mon, 08 Aug 94 10:02:29 EDT

From:    Jane Segelken <jsegelke@cce.cornell.edu>

I've been making this dish for years . . . it's easy and yummy . . . good

hot or cold. I try to make it with both yellow squash and zucchini -- but

I generally use whatever I have on hand. This makes generous servings for

two -- served over rice as a main meal. Or, I use it as an side dish for

dinner and for lunch the next day.

Zucchini Saute

1 large red onion - thinly sliced

2 small zucchini - sliced about 1/4 inch thick

2 small yellow summer squash - sliced about 1/4 inch thick

1 or 2 large ripe tomato - cut into chunks

Big handful of fresh basil -- chopped

"Saute" red onion in a pan that has been lightly sprayed with Pam and

wiped and to which a tablespoon or two of water has been added, until

soft. Add squash and saute for about five minutes, turning every so often.

Add tomato and basil -- cover and cook for another five minutes, or so,

until everything has blended nicely together.


zucchini-tomato-sauce

Date: Thu, 01 Jun 1995 15:02:08 -0400

From: jbs11@cornell.edu (Jane B Segelken)

zucchini and tomato sauce

1 green zuccchini

1 yellow zucchini

1 red onion

3 cloves garlic (or more)

2 cans whole tomato (no salt)

1 tbs. rosemary

1 tsp. crushed red pepper

Slice zucchini onion and garlic thinly. Put in large saucepan. Cut tomato

into bitesize chunks. add rosemary and red pepper. heat for 15-30 minutes

togive flavors time to meld together. Serve over pasta. Yummy!


asian-millet-salad

Date:    Wed, 06 Jul 94 18:16:36 CDT

From:    "Hayes Theiling Dorton, MPL Corporation" <hayes@mplvax.mpl.com>

Modified from Carol Gelles' _Wholesome Harvest_.

Asian Millet Salad

2 c. cooked millet     	6 Tbs. mirin or dry sherry

1 10-oz. package of tofu, diced	3 Tbs. soy sauce

3/4 c. chopped snow peas	1 1/2 Tbs. rice or cider vinegar

3/4 c. frozen peas, thawed	1 clove garlic, minced

1 8-oz. can sliced water chestnuts	1 tsp. sugar (or other sweetener)

1/2 c. chopped scallion

     In a large bowl, combine the millet, tofu, snow peas, peas, water

chestnuts, and scallion.

     In a small bowl, stir together the mirin, soy sauce, venegar, garlic, and

sugar.  Pour over the salad and toss to combine.


barley-salad

Date:    Mon, 30 Aug 93 14:00:26 EDT

From:    cgl1@cornell.edu (Chuck Goelzer Lyons)

From the Seitan Sisters' Summer Cuisine Cooklet

BARLEY SALAD

4 c. cooked barley*

1/2 c. onions, diced

1/2 c. carrots, diced

1/2 c. celery, diced

1/4 c. shiitake mushrooms, soaked, diced, and cooked 10 mins. in a little

  tamari and water

1/4 c. chopped parsley

1/2 c. cooked seitan, cubed

Place 1/2 inch of water in a pot and bring to a boil. Add the onions and

blanch for several seconds. Remove and drain. Place the carrots in the same

boiling water and blanch for several seconds. Remove and drain. Place the

barley, onions, carrots, celery, shiitake, chopped parsley, and seitan in a

mixing bowl. Mix thoroughly. Sprinkle tamari-ginger dressing over each

serving.

Serves 4.

*other grains may be substituted of barley.


bulgar-salad

Date:    Sat, 23 Apr 94 13:52:41 EDT

From:    sek@wam.umd.edu

Bulgur Salad with Balsamic Vinegar

1 cup uncooked Bulgur Wheat

2 cups vegetable broth

1/2-1cup chopped carrots (I used frozen "crinkle cut" carrots)

2 T balsamic vinegar

Heat vegetable broth to boiling.  Add bulgur and carrots, simmer about 10

minutes until broth is absorbed.  Chill.  When cold, stir in balsamic

vinegar. Store covered in refrigerator.

Anyway, I thought this was very tasty, as did the other vegetarian type

I served it to.  (My husband was less enthusiastic, but then, one of his

favorite foods is hot dogs.)


couscous-lentil-salad

Date:    Sat, 22 May 93 17:44:05 CDT

From:    mdk@pegasus.udev.cdc.com

Warm Couscous & Lentil Salad

Got this recipe off of the back of the newsletter contained in

a loaf of Natural Ovens of Manitowoc, WI "Glorius Cinnamon &

Raisin Bread".  I left out one ingredient because it is a

3-letter word (o*l) and that is a no-no in my diet and also

on this list.

4 cups prepared couscous

2 cups cooked lentils

1/2 cup red onion, diced

1/2 cup red pepper, diced

2 TBSP. dried tarragon

1 TBSP. cracked black pepper

2 TBSP. red wine vinegar

6 lettuce leaves

Combine all ingredients except lettuce.  Heat in saucepan for

~5 minutes.  Serve on lettuce leaves.

"great served with whole grain or herb bread"

(this recipe was originally printed in _Vegetarian Gourmet_)


couscous-salad

Date:    Mon, 30 Aug 93 17:04:54 EDT

From:    saari@magnus.acs.ohio-state.edu

This recipe is absolutely delicious (tried it Saturday night). This makes a

perfect cool meal for a hot evening. Serve it with some fresh sliced

tomatoes from the garden.

Couscous Salad

2 cups good stock

3/4 teaspoon cinnamon

1/2 teaspoon ground ginger

1/2 teaspoon ground cumin

1/4 teaspoon turmeric

1 cup couscous

1 medium carrot, cut into 1/4 inch dice

1 small red onion, cut into 1/4 inch dice

1 small red bell pepper, cut into 1/4 inch dice

1 small cucumber or zucchini, cut into 1/4 inch dice

1 small Granny Smith apple, cut into 1/4 inch dice

1/3 cup currants or raisins

1-2 cups canned chick peas, rinsed and drained

1/4 cup fresh lemon juice

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

In a heavy medium saucepan, whisk together the stock, cinnamon,

ginger, cumin, and turmeric. Add the couscous in a slow steady stream,

stirring constantly, and continue to boil, stirring, for 1 minute.

Cover the pot tightly, remove from the heat and let stand for 15

minutes.

Fluff the couscous grains with a fork, transfer to a large mixing bowl

and let cool.  Then fluff again, rubbing with your fingers to break up

any lumps.

Add the carrot, bell pepper, cucumber, onion, apple, currants and

chick peas and toss.

In a small jar with a lid, shake the remaining 1/2 tablespoon olive

oil with the lemon juice, salt and pepper until well mixed.  Pour over

the salad and toss well.  Cover and refrigerate for several hours or

up to 3 days.  Season with additional salt, pepper and lemon juice to

taste before serving


couscous-salad-2

Date:    Thu, 02 Dec 93 12:40:08 PST

From:    rfelix@netcom.com (Robbie Felix)

Cous Cous salad

Cook couscous according to package directions. I use the whole

package, this one made about 6 cups ( I used 3 Tablsp of veggie chicken

broth powder in the water)

Add

1-3 c. chopped celery

1/2 c. chopped green onions

1 16 oz. can chickpeas

any other chopped veggies you want ( tomatoe, cukes, peppers)

Mix together

add

Turmeric to taste ( for me 1 1/2 tsp)

Curry Powder ( 1 tsp. or to taste)

Enough fat free mayo or salad dressing to moisten( I used about 1/4

cup , you could probably mostly skip it if you used a few fresh tomatoes)

Let set overnight to mingle flavors.


couscous-vegetable-salad

Date:    Tue, 17 May 94 10:22:26 GMT

From:    nanette.blanchard@springsboard.org (NANETTE BLANCHARD)

from Beyond Alfalfa Sprouts and Cheese...

    CHILLED COUSCOUS VEGETABLE SALAD

8 oz couscous (about 1 1/2 cups)

1 cup vegetable stock

1 Tbsp fresh thyme chopped or 1/2 tsp dried

2 Tbsp wine vinegar

1 cup frozen baby peas, thawed

1 cup frozen corn kernels, thawed

2 large tomatoes, peeled, seeded, and chopped

2 scallions, sliced thin

1 Tbsp fresh basil or 1/2 tsp dried

6 romaine leaves, washed and dried

    Place couscous in large bowl. Pour 1 cup boiling water over

couscous and let stand.

    In saucepan, bring vegetable stock to boil, add thyme and

vinegar. Boil to reduce to 3/4 cups.

    Add peas and corn to liquid and turn off heat.

    Toss tomatoes, scallions, and basil into couscous.

    Add liquid to couscous and mix well. Cover and refrigerate

2 hours before serving. To serve, top a romaine leaf with

couscous mixture. Makes 6 servings (Per serving:197 calories,

2 grams fat)


curried-wheatberry-salad

Date:    Sun, 24 Oct 93 16:11:34 CDT

From:    Janet Frick <JFRICK@UKANVM.bitnet>

The cool thing about this recipe is that it was the grand prize

winner in a contest sponsored by the Kansas City Star for

tailgate recipes.

CURRIED GRAINS AND APPLE SUPPER SALAD

3/4 cup        non-fat yogurt, soy yogurt, or other substitute

1/3 cup        fresh squeezed lemon juice

2              large garlic cloves, minced

1 TB.          curry powder

1/2 tsp.       salt

1 tsp.         cumin

1 tsp.         ginger

1/2 tsp.       chili powder (mild)

1 TB.          Dijon mustard

1 cup          cooked wheatberries (directions follow)

1 cup          cooked brown rice

1 cup          garbanzo beans, rinsed and drained

1 cup          fresh green beans, steamed until crisp-tender

1              cucumber, peeled, seeded and chopped

4-5            green onions, chopped

1              red pepper, seeded and sliced

1              Granny Smith apple, chopped

4 TB.          cilantro or parsley, chopped

Mix yogurt, mustard, lemon juice, garlic, and spices together

well; set aside.  Combine rice, wheatberries, garbanzo beans, onion,

green beans, cucumber, pepper, apple and cilantro in another bowl;;

mix with dressing.

The creator of this salad says that it's best to mix it

together and let it sit in the refrigerator at least

overnight, to let the flavors mix and meld.

to cook wheatberries: they should be soaked for at least half

an hour before cooking them.  To cook, cover them with water

in a saucepan, bring to a boil, lower the heat, and simmer

gently for 30 minutes.  If you don't care for wheatberries,

you can substitute fresh corn off the cob instead.


grain-salad

Date:    Fri, 01 Oct 93 11:13:54 PDT

From:    J. Ari Kornfeld <ari@sibari.isl.sri.com>

  A while back my mother, who was told by her Md to go Ornish, made a

three grain salad from Dr. O's second book.  It was really great and I

couldn't stop eating it the entire trip (4 days).  Last night I made a

version of it that cuts preparation time from 2 hours to under 40

minutes (two-thirds reduction!) and tastes even better than the

original. (I also cut the recipe in half because 10 servings is a bit

much for me...)

  So here goes:

FRUITED GRAIN SALAD (five servings)

4-1/2 cups water

1/2 cup   uncooked wheat berries (soft wheat)

1/2 cup   uncooked pearl barley

1/2 cup   uncooked brown rice (I used Lungrens "California Trilogy")

2 TB      cider vinegar

1 TB      lemon juice

1/2 tsp   salt

1-1/2cups raisins

1/2 cup   finely minced scallions or chives

small handful cilantro, shredded

1 medium  green apple (tart)

1 medium  peach

2 TB      fennel seeds

- Mix three grains and rinse.

- Cook grains and water in pressure cooker at high pressure for 25 minutes

- Release pressure immediately (use cold water if no release valve.)

- Drain, pour grains into bowl, stir in remaining ingredients

- Chill and serve

NOTES:

Mollie Katzen (author of the original recipe) suggests leaving the

apple and peach out and mixing in right before serving.

The 2TB fennel seeds is a guess.  I just sprinkled a thin layer and

mixed it in.  The fennel is the key to this modification.

I got my fennel seed in the *tea* section of a health food store.

Save the liquid from the grain cooking.  It would probably make a good

base for a veggie soup broth.  (any ideas?)


lentil-tabbouleh

Date:    Mon, 18 Jul 94 08:11:34 EDT

From:    Thomas P Collins <tcollins@magnus.acs.ohio-state.edu>

Sprouted Lentil and Carrot Tabbouleh

3 cups sprouted lentils

3 cups chopped fresh parsley

2 cups shredded carrots

3 cloves (or more) garlic, minced

juice of one lemon

Combine ingredients in large bowl and refrigerate for an hour to blend flavors.


lentil-wheatberry-salad

Date:    Fri, 29 Jul 94 11:18:38 CDT

From:    herl jennifer l <jenherl@ux1.cso.uiuc.edu>

Lentil and Wheatberry Salad

1 cup wheat berries

2 cups water (I used three and that was too much--I drained about a cup's

worth off at the end)

Put wheat berries and water in a saucepan, bring to a boil, reduce

heat, cover and simmer 45 min to 1 hour, until berries are tender, but

still chewy (not mushy).

1/2 cup lentils (this was all I had on hand--more would be better)

1 cup water

Sort lentils, removing any deformed ones and any stones that may be mixed in.

Rinse a couple of times, then put in saucepan with water, bring to a

boil, reduce heat, cover and simmer about 30 minutes, again, so they are

done but not mushy.

When both lentils and wheatberries are done, drain any excess water, put

into large bowl and chill while you cut up vegetables.  Vegetables can

vary according to what you have on hand.  I used:

yellow summer squash

green pepper

sweet onion

peas (I used frozen peas, straight from the bag--they helped chill the

lentils and wheatberries while thawing)

mushrooms

parsley (1-2 Tbsp chopped fresh)

basil (1 Tbsp chopped fresh)

For a dressing I used some 7-Seas fatfree red wine vinegar dressing--just

enough to coat everything, but not so much that it was swimming in

dressing.  The bits of red pepper in the dressing also added a little

more color to the salad. (I would have added some chopped tomato, but we

were out.) Toss everything together well and chill (if you have time; I

only chilled it about 15 minutes last night--but the veggies were all

cold when I added them--and the frozen peas helped out, too).  I served

this with a crusty sourdough bread.  It made 3 servings. (Two for us last

night, with enough left for my lunch today.)


pea-barley-salad

Date:    Mon, 23 Aug 93 13:29:39 PDT

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

Subject: black-eyed peas & barley recipes

I soaked and began cooking a pound of black eyed peas yesterday, having

no real idea of the ultimate outcome,  then I remembered, I want to use

more grains, so I added a couple of cups of barley, cooked altogether

til done. Then I took care of dinner and lunches all at once, I took

out 1/3 to 1/2 of the beans and barley and put aside:

black eyed pea and barley salad

add to peas and barley that was set aside:

8 medium/smallish carrots, chopped

1 onion, chopped

1 red bell pepper chopped

1/2 English <hot house> cucumber, chopped

1 - 2 teaspoons lemon pepper

rice vinegar


quinoa-salad

Date:    Sun, 27 Mar 94 18:11:13 PST

From:    Barbara Zimmerman <barbara@crl.com>

Quinoa Salad

1 1/2 cups quinoa

3 cups water

1 green bell pepper, chopped

1 red bell pepper, chopped

1/4 cup chopped scallion

1/4 cup chopped red onion

1/2 cup finely chopped fresh dill, cilantro or parsley

1 recipe Savory salad dressing or honey-vinegar (1/4 cup balsamic vinegar,

2 1/2 T's honey, 1 1/2 T's Dijon mustard, freshly ground pepper all mixed

together)

Freshly ground pepper

Rinse the quinoa well before cooking to remove its slightly bitter

coating.  Place quinoa and water in a pan.  Boil, cover, reduce the heat,

simmer for 15 min. or until liquid is absorbed.

Combine chopped veggies including the fresh chopped herb of your choice.

Mix well.  Add cooked quinoa.  Toss gently and add dressing.  Toss again

and add pepper to taste.  Cover and chill for 2 hours before serving.


tabbouli

Date:    Tue, 08 Jun 93 11:15:47 PDT

From:    Linn Compton <linnco@microsoft.com>

tabouli

mmmm, boy. I am enjoying today's lunch so much that I thought I would

post my recipe.

2 cups of water

2 tsp brown miso (the label on the kind I buy says 0 grams of fat)

Stir a bit to dissolve the miso in the water.

Add 1 cup dry bulgur wheat and stir to mix.

Cover and microwave on high for about 6 minutes.

Put in refrigerator overnight (covered so it absorbs the moisture).

Next day, add:

2 medium cucumbers, seeds removed, chopped into small (1/4") pieces

2 medium tomatoes, chopped into small (1/4") pieces

1and a half cups of finely chopped fresh parsley

Dressing:

1/4 cup red wine vinegar

2 tsps Dijon mistard

a dash of soy sauce

Pour dressing over veggie/bulgur mix and stir well. Add salt and pepper

to taste (or use Schilling's lemon pepper).

My dear little 86-year-old neighbor let me cut the parsley fresh from

his huge plant and it was GREAT!


tabbouli-2

Date:    Thu, 22 Apr 93 19:32:13 CDT

From:    mdk@pegasus.udev.cdc.com

Tabbouli

Here is a recipe from Pritkin Diet for Runners:

1/2 cup uncooked bulgur wheat

1 cup vegetable stock, boiling hot

2 TBS. lemon juice

1/2 tsp. soy sauce

1 clove garlic, finely minced

Dash, cayenne pepper

1 tomato, diced

1/2 cup chopped green onions

1/2 cup minced parsley

1/4 cup finely chopped fresh mint

Soak the bulgur in the hot stock for 30 minutes:  Combine the

lemon juice, soy sauce, garlic, and cayenne in a small jar

with a tight-fitting lid and shake vigorously to blend; set aside.

Drain the bulgur and combine it with the tomato, green onions,

parsley, and mint.  Add the dressing and toss thoroughly.

Serve chilled on salad plates with romaine lettuce.


tabbouli-3

From: (Alexis D. Gutzman) adg6m@livia.acs.Virginia.EDU>

Date:    Wed, 18 Aug 93 10:45:24 EDT

Tabouli

1 c. cracked wheat (bulgur wheat)

1 c. fresh parsley

2 cloves garlic

juice of one lemon

1/4 t. salt

Bring 2.5 cups water to a boil.  Add cracked wheat and simmer

covered for 25 minutes.  Let sit for 5 minutes covered.  Fluff

wheat with a fork.  Using a kitchen scissors, cut up parsley; add

to wheat.  Finely chop garlic; add to wheat.  Squeeze lemon over

salad, add salt.  Mix well.  Let sit overnight.


tabbouli-4

Date:    Tue, 01 Feb 94 11:29:47 EST

From:    dean@underground.irhe.upenn.edu (Kareema Dean)

Tabouli

Soak the bulghur in water with some garlic powder and dried mint(according

to ratio directions on package)  Mint should be on the heavy side...

something like 1 tblsp or more to 1 cup wheat (unsoaked)

Chop very fine:

Ratios to your taste

Tomato

Cuke (peeled)

scallions

parsley (I use just a little... many countries like Lebanon have more

parsley than bulghur!)

Mix all the veggies with the bulghur

mix in a cup lemon juice (1/4 c to 2 cups bulghur... or there abouts) salt,

cumin, dash of coriander and some cayenne.  (the traditional recipe calls

for olive oil)

Pour over salad and toss well... taste and adjust seasoning.  Let it sit

for at least 2 hours before eating.  The longer the better!  serve on a bed

of lettuce and Eat with pita!  Yum!!!


tabbouli-5

Date:    Sat, 11 Feb 95 11:33:25 EST

From:    KPSMARTI@EKU.ACS.EKU.EDU

Tabouli (Bulgur Wheat Salad)

Put 1 cup of whole wheat bulgur and 1 large chopped onion in a medium Pyrex

bowl and cover with boiling water...let these soak 2 hours (if you like the

bite of raw onion, you can add the onion later...I like it better slightly

cooked by the water).  Drain well and add 1 lb of fresh chopped tomatoes or

one 16 oz can of diced tomatoes, 1/3 cup lemon juice (freshly squeezed tastes

much better than from concentrate), 1/4 tsp or more freshly ground black

pepper, and salt to taste.  Let it stand for several hours or overnight in the

refrigerator to mix the flavors.  Pritikin also suggested adding fresh mint

leaves, chopped, but I've never had any to try!  This is great in ww pita

pockets!


tabbouli-6

Date: Wed, 28 Jun 95 17:49 EST

From: hopi@iquest.net (Janice Heiss)

TABOULI SALAD

1 cup bulghur

2 cups boiling water

1 cup fresh parley (measure 1st then chop into small pieces)

1/2 cup finely sliced green onions (both the white & green parts)

1/2 cup freshly squeezed lemon juice (about 3 small to med. lemons)

2 teaspoons minced garlic

1/2 to 1 teaspoon of freshly ground black pepper

2 tomatoes, chopped

1 cup of cooked garbanzo beans

Put bulghur in a bowl and pour the boiling water over it.  Cover with a

towel and leave for one hour. Dump into a mesh strainer and squish out as

much water as possible.  Put the bulghur back in a bowl and add the rest of

the ingredient and mix well.  Refrigerate for at least two hours so flavors

blend.

(I mixed the lemon juice with the garlic and pepper, and let them sit while

I worked on the vegetables.  Also, if you use salt, use a little just before

eating.  I think it's a little flat without it).


toasted-quinoa-salad

Date: Fri, 23 Jun 1995 23:55:25 GMT

From: ddevries@wimsey.com (David DeVries)

Toasted Quinoa Salad

3/4 c. uncooked quinoa

1 c. diced carrots

1/2 c. chopped red bell pepper

1/4 c. minced parsley

2 sliced green onions

juice of 1 lemon and 1 lime (or 1-2 tbsp. of each)

1 1/2 tbsp. soy sauce or tamari

2 cloves minced garlic

1 tsp. chilli sauce (tobasco)

Rinse quinoa and drain.  Put in a pot and dry toast until a few grains

begin to pop.  Add 1 1/2 cups water, bring to a boil, cover and simmer

for 15 minutes, or until the quinoa has absorbed all the

liquid. Remove from heat and let stand for 10 minutes. Fluff with fork

and let cool.

Mix carrot, red pepper, parsley and green onion in large bowl.  Add

cooled quinoa and toss to combine.  Whisk together lemon and lime

juices, soy or tamari, garlic and chilli sauce.  Pour over salad and

combine well.  Chill until serving time.  We also enjoy throughing in

a few steames, cooled snow peas.  Serves 4 - 6.

243 calories and 1.5 grams of fat per serving.


wheat-tomato-salad

Date:    Wed, 07 Dec 94 07:16:35 PST

From:    "Rob Ryerson" <RYERSONRA@compctr.ccs.csus.edu>

From 'The Complete Whole Grain Cookbook' by Carol Gelles.

Wheat Berry Tomato Salad

2 cup cooked wheat berries(cooled)

2 cups chopped tomatoes

1/2 cup chopped red onion

Toss above together, serve with your favorite dressing


wheatberry-salad

Date:    Mon, 20 Jun 94 17:24:33 CDT

From:    "Hayes Theiling Dorton, MPL Corporation" <hayes@mplvax.mpl.com>

adapted from a recipe in _Wholesome Harvest_

                   WHEAT BERRY, ORANGE, AND BEAN SALAD

1 orange or tangerine                       6 Tbs. orange juice

1 1/2 c. cooked wheat berries               3 Tbs. cider vinegar

1 1/4 c. cooked or canned cannellini        1 Tbs. prepared spicy brown mustard

   beans, drained and rinsed                1 Tbs. soy sauce

1 c. diced jicama	            1/4 tsp. salt

1/2 c. chopped green bell pepper	    1/4 tsp. pepper

1/4 c. sliced scallion

2 Tbs. chopped cilantro (or parsley)

     Using a sharp knife, remove the peel and pith from the orange.  Chop the

orange and set aside.

     In a large bowl, combine the wheat berries, cannellini, jicama, bell

pepper, scallion, and coriander.

     In a small bowl, combine the remaining ingredients.  Pour over the salad

and toss to combine.

     Serves 6 to 8.

Notes:  I used spelt berries because I am alergic to wheat and used navy beans

        because I've yet to find a canellini in Morgantown!  I thought this

        salad was good, but I think I'll try to make the dressing a little

        zippier next time, either by adding some grated orange rind or some

        lemon juice to the dressing.  I liked it well enough made "as is",

        though, to post it.


whole-wheat-salad

Date:    Thu, 23 Sep 93 16:24:02 PDT

From:    rfelix@netcom.com (Robbie Felix)

Whole WHeat salad

4 cups cooked whole wheat

1 cup dried cranberries

1/2 cup chopped scallions

2-4 Tblsp Orange juice concentrat

Soy sauce to tase

Mix and eat.


apple-barley

Date:    Fri, 04 Jun 93 20:02:14 BST

From:    Dennis Furey <df@doc.imperial.ac.uk>

 Barley

   1/2 cup      barley grain

   1/2 tbs      sesame seeds (not optional)

     1 pinch    coriander seeds

     4          dried apple rings

     1 sprinkle shoyu (optional)

 1 3/4 cups     water

Being a nice sweet grain, barley goes well with dried apples. The other

ingredients are necessary to keep if from tasting too bland or too much like a

dessert. Skip this one if you have a problem with sesame seeds.

Wash and then roast the barley until it's evenly browned. Washing and roasting

are important with barley as they get rid of the powdery stuff on it which

otherwise turns into rubber. Cut the apple rings into small pieces and pressure

cook them with the barley, coriander and water for 45 minutes.

While that's cooking, dry roast the sesame seeds so as to maximize their

flavor, which will probably take less than five minutes.

Combine the barley with the sesame seeds when they're done, and add a tiny

amount of shoyu to taste.


apple-quinoa

Date:    Thu, 15 Apr 93 10:12:09 EDT

From:    "Hayes Dorton, MPL Corp., HAYES@MTNET2.WVNET.EDU"

 <hayes@mtnet2.wvnet.edu>

Someone mentioned an interest in finding more palatable quinoa recipes.  There

is a good one for Breakfast Quinoa in the McDougall Program cookbook.  I have

modified this slightly as follows:

1/3 c. quinoa

2/3 c. water

1/4 c. raisins

1 tsp. cinnamon or apple pie spice

1 packet Equal or 2 tsp. sugar/honey or no sweetner

1/2 Granny Smith Apple, chopped into small pieces

Rinse the quinoa well in cold water.  Place in a saucepan with the water,

sweetner (if desired), apple pie spice, and raisins.  Bring to a boil, cover,

and simmer while you are preparing the apple.  Add the chopped apple and

continue to simmer until all liquid is absorbed (interestingly, I have found

that the time this takes varies between lots of quinoa my HFS gets in).


baked-cooked-wheat

Date:    Wed, 07 Dec 94 07:16:35 PST

From:    "Rob Ryerson" <RYERSONRA@compctr.ccs.csus.edu>

From 'The Complete Whole Grain Cookbook' by Carol Gelles.

Basic Cooking Instructions

Whole-grain Wheat

2 1/2 cups water

1 cup whole-grain wheat, rinsed

1/2 tsp. salt, (added AFTER cooking)

In 2qt saucepan, boil water, stir in wheat, and return to boil.

Reduce to simmer, covered, for 2 hours, until almost all of the

liquid has been absorbed. Remove from heat, let stand for 15 minutes.

Add salt and fluff with a fork


barley-mushrooms

Date:    Fri, 04 Mar 94 08:10:38 PST

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

Barley and mushrooms,

Just cook some pearly barley with small whole or large chopped

mushrooms, add come chopped onion.  I like to season it with chicken

flavor veggie broth, sage and thyme.


barley-pickapeppa

Date:    Tue, 17 May 94 16:24:44 EDT

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

Barley with Vegetables and Pickapeppa Sauce

1 1/2 cups uncooked barley

water to cook barley

1 onion, coarsely chopped

2 cloves garlic, minced

1 small zucchine, quartered lengthwise and then cut into 1/4 inch pieces

1 small red pepper, coarsely chopped

8 oz mushrooms (canned) or 1 lb fresh, sliced

2 Tbsp Pickapeppa sauce (find it with other bottled sauces in your

      supermarket -- it is a blend of vinegar, onions, mangoes (!), sugar,

      tomatoes, etc).

Cook the barley according to package directions (usually just boil it in

3 times as much water for 45 minutes).  Drain.

Saute the vegetables in some water for about 10 minutes or until just

tender.  Add the sauce and stir well.  Stir in the barley and mix well.

Add more sauce if desired.  Serve hot.


barley-vegetables

Date:    Tue, 19 Jul 94 14:04:49 EDT

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

Barley with Vegetables (cooked in a rice cooker)

1 cup barley

2 cups broth of your choice

1 large onion, chopped

2 ripe tomatoes, diced

8 oz can mushrooms, drained

1 Tbsp vegan worstershire sauce

1/2 tsp garlic powder

1 tsp dried parsley

pepper

Put all in rice cooker and stir.  Put on cover and turn to COOK.  Will

be ready in about 45 minutes.  Can probably do this on the stove as

well.  Just bring to a boil, turn down to low and simmer for 45 minutes.


basic-bulgur

Date:    Wed, 07 Dec 94 07:16:35 PST

From:    "Rob Ryerson" <RYERSONRA@compctr.ccs.csus.edu>

From 'The Complete Whole Grain Cookbook' by Carol Gelles.

Basic Cooking Instructions

Medium Bulgur or Cracked Wheat

2 cups water

3/4 tsp. salt

1 cup medium bulgur or cracked wheat (don't rinse)

In 2qt pan, boil water and salt, stir in wheat and return to boil.

Reduce heat and simmer, covered, for 20 minutes. Remove from heat,

and let stand for 5 minutes. Fluff with a fork.


basil-oats

Date:    Fri, 04 Jun 93 20:02:14 BST

From:    Dennis Furey <df@doc.imperial.ac.uk>

 Oats

   1/2 cup      whole oats (a.k.a. groats)

   1-2 tbs      basil

     2          cloves

     1 tbs      pumpkin seeds (optional but worth it)

     1 handfull dulse

 1 7/8 cups     water

Wash the oats and dry roast them until they're golden brown and have a fruity

smell. In addition to improving the taste, the roasting seems to prevent a lot

of slimy stuff from glorping out of the pressure cooker valve during cooking.

(If you have that problem anyway, try mixing in a small amount of brown rice

next time.)

Dulse is a red sea vegetable sometimes found in Irish pubs, that turns green

when cooked. Carefully wash the barnacles and other foreign material out of it.

Put the roasted oats, washed dulse, water, and cloves in a pressure cooker and

pressure cook them for 45 minutes.

While that's cooking, dry roast the pumpkin seeds until they get lightly

browned. It should take less than five minutes. The green Chinese ones are

good. This recipe sort of works without them and is lower in fat, but it's

twice as good if you leave them in.

When the oats are finished cooking, combine them with the pumpkin seeds and

basil. (acknowledgements to Gaye Emmanuel for suggesting basil)


buckwheat-bake

Date:    Thu, 29 Apr 93 10:34:54 BST

From:    Kathy.Jago@uk.sun.com (Kathy Jago - Sun CSIR)

Adapted from the Cranks Recipie Book (ISBN 0-586-0609001) - one of my

favourites.

Buckwheat Bake

==============

Ingredients:

1 Onion

4 Tomatoes

3oz Buckwheat

1oz Rice

1/2 pint water

1 tsp dried Basil

salt/pepper as you deem fit.

1.	Chop onion, heat pan and fry until transparent

2.	Chop tomatoes, add to onions until soft

3.	Stir in buckwheat and rice and cook for 1 minute

4.	Add remaining ingredients - bring to boil

5.	Heat oven to 375F/190C/Gas Mark 5

6.	Simmer the mixture for 20 minutes until liquid has been absorbed

7.	Adjust seasoning, turn into 7" square cake tin

8.	Put in 5. above, leave for 30 minutes then remove.


buckwheat-spinach

Date:    Mon, 23 Aug 93 11:48:44 BST

From:    Michael Traub <traub@btcs.bt.co.uk>

Buckwheat and Spinach

1 large         Spanish Onion

2 cloves        Garlic

2 cups          Buckwheat

1 teaspoon      salt

1 teaspoon      black pepper

1 pint          vegetable stock (I use Vecon, which is fat free, and water)

1 lb            Spinach

Cook the finely chopped onion and the minced garlic in a little water.

Meanwhile cook the buckwheat with the salt (only if needed) and pepper

in the stock till tender.  Finely chop the spinach and add it to the

onions and garlic. Add the bulgar wheat. Simmer for about fifteen

minutes.


bulgar

Date:    Fri, 25 Mar 94 13:09:26 PST

From:    Jane Colman <jane@netcom.com>

Bulgar

As a grain dish, I dry-saute it in a cast-iron skillet for a few

minutes until most of the grains are browned but not burned, add

two parts stock or water and simmer until the liquid is absorbed.

Sometimes also saute with onions and/or garlic.  I'm not sure

whether or not it should be covered, but I usually don't.


bulgar-wheat-beans

Date:    Fri, 27 Aug 93 13:07:56 PDT

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

Subject: bulgar wheat & kidney beans

Just had a deeelicious lunch, spend 5 minutes throwing it together at

home this AM and nuked it at lunch time.

BULGAR WHEAT AND KIDNEY BEANS

3 cups water, boil

add chopped celery < I have about half a head, that is what I used>

1 small onion, chopped

1 3/4 cups bulgar wheat

2 teaspoons chicken flavor veggie stock mix

simmer 20 minutes, let stand 10 minutes

add 2 cups canned, rinsed, drained kidney beans

I spritzed a bit of Bragg's Aminos over the top.


bulgur-celery-sage

Date: Tue, 6 Jun 1995 08:43:36 -0400 (EDT)

From: Thomas P Collins <tcollins@magnus.acs.ohio-state.edu>

BULGUR WITH CELERY AND SAGE

1 small onion, chopped

2 stalks celery, chopped

3 cloves garlic, minced

1/4 cup water

1 cup bulgur

1 teaspoon dried rubbed sage

1/2 teaspoon dried thyme

1/2 teaspoon dried marjoram

1 3/4 cup vegetable stock or water

1 bay leaf

1 Tablespoon chopped parsley

salt and pepper

Cook onion, celery and garlic in 1/4 cup of water until softened.

Stir in bulgur, sage, thyme and marjoram and cook for a minute

while stirring.  Stir in stock or water and bay leaf.  Bring to a

boil, reduce heat and cover and simmer for 20 minutes or until

liquid is absorbed.  Stir in chopped parsley, season with salt

and pepper to taste.


bulgur-wheat

Date:    Tue, 31 Aug 93 15:42:17 PDT

From:    Peter_Brooks <pb@hpocia.sj.hp.com>

BULGUR WHEAT

2 ounces bulgur wheat

1 cup boiling water (12 ounces is too much...)

Season to taste.

Combine both in a wide mouth thermos, then take it to work.  By noon, you

should have nicely cooked bulgur, with all (or most) of the water

absorbed.

Similar proportions work for quiona.


crockpot-barley

Date:    Tue, 10 Aug 93 13:54:57 PDT

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

I bought Mary McDougals cookbook #II and adapted this recipe for

grains.

CROCKPOT BARLEY

into the crockpot I put:

1 cup brown rice

1 cup barley

6 carrots, chunked

1 onion, chopped

1/2 pound mushrooms, chopped

a dash of garlic spice blend

8 cups water

put a lid on it and cook on low overnight.

In the AM I added a dash of Bragg's Aminos for the saltiness I wanted.

It was really good and my spouse had seconds. There is enough left for

at least one more breakfast for two.


crockpot-beans-grains

Date:    Tue, 20 Apr 93 12:09:34 PDT

From:    Jane Colman <jane@tortoise.ee.lbl.gov>

And the recipe, for a bean and grain dish that I am having for lunch

along with leftover salad.  This is a dish I often cook when I am going

to be getting home too late to cook, since I make it in a crockpot and

it is ready to eat when I get home.

CROCKPOT BEANS AND GRAINS

1 cup dried beans, soaked overnight and drained (I used navy beans

  this time, but I've used kidney beans and others would also be good)

1 cup slow-cooking grains (I use half wheat berries and half rye berries)

1 onion, chopped

1-4 cloves garlic, chopped

1 28-ounce can of crushed tomatoes, or 1 15-ounce can plus 1 canful water

generous pinches of herbs (this time it was thyme and rosemary, usually

  it is basil and oregano)

generous sprinkling of black pepper

Cook on low for 10-12 hours, and serve.  It seems like a very small amount

of liquid, but I've found that everything in the crockpot retains more

liquid than when cooked on the stove, and the beans have already absorbed

a lot in the soaking.  If you like your beans soupy (or want to use it

as a soup), add more.  If you don't mind very-cooked vegetables, or are

around to add vegetables an hour or two before serving, chop up some

carrots and celery and add.  I find that the canned tomatoes have quite

enough salt for my taste.


denver-grainlette

Date:    Mon, 11 Apr 94 12:30:00 PDT

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

        DENVER GRAINLETTE

1 1/2 cups grain & lentil mix (see notes below)

2/3 cup chopped fresh tomato

1/2 cup chopped green bell pepper

1   sliced green onion

2/3 cup sliced fresh mushrooms

1/4 cup water

1   clove fresh garlic, minced or crushed.

Put the water in a skillet.  Toss in everything above except the grains.

Cook down until the water's almost gone.  (If you like the peppers less cooked

add them after a couple of minutes.)  Toss in the grain mix, stir, maybe add

a grind or two of fresh pepper, serve.  Serves two or one really hungry person.

The grain mix:  I steam 1/2 cup wild and brown basmati rice, 1/4 cup barley,

1/4 cup lentils and about 1/4 cup millet together, then use it in all sorts of

recipes like this one.

To make it even more like a Denver omelette, you could add no-fat cheese, but

that makes such a mess of the skillet that I didn't bother!


eggplant-barley-bake

Date:    Mon, 27 Jun 94 22:05:30 EDT

From:    SUSAN WYLDER <ZF_WYLDER@scsu.edu>

---------- Recipe via Meal-Master (tm) v8.00 (BB)

      Title: Hearty Eggplant-Barley Bake

 Categories: Main dish, Grain, Vegetables, Low-fat, Favorites

      Yield: 4 servings

    1/2 c  Onions, chopped

    1/2 c  Mushrooms, chopped

    1/4 c  Green peppers, chopped

      1 tb Garlic, minced

           Water for sauteeing

      1 c  Eggplant, cubed

      2 tb Water

      1 cn Tomatoes, chopped (16 oz)

  1 1/2 c  Water

    3/4 c  Quick cooking barley (I use

           --Pearled barley)

    1/2 c  Chili sauce (try to find a "natural" brand)

    1/4 c  Fresh parsley, chopped

      1 ts Honey (Maple syrup if vegan)

      1 ts Vegetarian Worcestershire

           --sauce

    1/2 ts Dried marjoram

    1/4 ts Ground black pepper

  In a large no-stick frying pan over medium heat, saute

  onions, mushrooms, peppers, and garlic in 1 tbs. water

  until softened, about 5 minutes.  Add eggplant and 2

  tbsp. water; saute until softened, about 10 minutes.

  Add the tomatoes (with their juice), 1 1/2 cups water,

  barley, chili sauce, parsley, honey (or syrup), Worcestershire

  sauce, marjoram, and black pepper.  Bring to a boil

  and simmer for 20 minutes, or until barley is tender.

 Adapted from Prevention Magazine, March 1992


garlic-grains

Date:    Mon, 25 Apr 94 17:47:00 PDT

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

Steamed Grains with Garlic

For Black & Decker steamers:

fill the reservoir to the high line

mix and rinse:

1/4 cup brown (& a little wild) rice

1/4 cup barley or rye

1/4 cup brown lentils

1/4 cup millet

add 1 1/4 cups water

    2 cloves minced garlic

and steam for about 50 minutes


grain-combo

Date:    Tue, 15 Feb 94 08:07:00 PST

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

Grain Combo

1/4 cup mixed brown and wild rices

1/4 cup pearl barley

1/4 cup rye

1/4 cup lentils (admittedly not a grain!)

I toss them in the steamer for the same about of time as I'd cook brown rice.

The lentils kind of dissolve among the grains, giving a good background flavor.

My high-fat-but-beginning-to-take-note older brother loved the taste of this

mix without anything on it.  Me too!  I used it for a breakfast cereal, under

stir-steamed veggies, and in an impromtu soup.


grain-melange

Date:    Tue, 05 Apr 94 13:04:13 PDT

From:    gloria@mri.mri.com

Another great use for a rice cooker:

Grain Melange

-------------

1-1/2 parts	Brown rice

1/2 part	Wild rice

1 part	Lentils

1 part	Instant dried black beans*

1/2 - 1+ tsp	Caraway seeds

1/2 - 1+ tsp	Fennel seeds

1	Green onion, chopped

Put all ingredients in the rice cooker.  Add

water according to your rice cooker instructions

(I usually add extra water when I cook brown

rice in the rice cooker).

* The instant dried black beans are available

at your local health food store.

To serve:  I have added bottled salsa to this

mixture and had a delicious meal.  I've also

added pasta and vegetables.


hawaiin-quinoa

Date:    Wed, 16 Mar 94 15:47:11 PST

From:    J. Ari Kornfeld <ari@sibari.isl.sri.com>

HAWAIIN QUINOA

  serves 2-4 people

1     cup  quinoa

1     cup  pineapple liquid (drained from canned pineapple, for example)

1     cup  water

1          medium yam (orange flesh, around 1/2 lb)

1/2   cup  crushed pineapple, drained

1-1/2 tsp  cinnamon

3/4   tsp  nutmeg

1/4   tsp  salt

1/4   cup  currants

- dice the yam (1/2 - 3/4 inch dice?) and steam for five minutes

  OR  microwave for five minutes then dice

- add all ingredients except currants to a pot boil then simmer for

around 15 minutes.  Stir occasionally

- add currants and continue to simmer for another 5-10 minutes until

all liquid is absorbed, the endosperm (?) has uncurled, and the quinoa

is al dente.

Serve warm.  Enjoy!


kasha

Date:    Thu, 20 Oct 94 10:16:37 EDT

From:    mk <DOC@VTVM1.CC.VT.EDU>

Kasha

I don't know how "new" this is, but I fixed this the other night and

it was quick and delicious.

Boil 2 cups of water in a small saucepan.  When it boils, add 1 veggie

bouillon cube (can't recall the brand, it comes 2 cubes in an adorable

little box for usually 99 cents a box at my HFS).  Add contents of

one small can of mushroom "stems and pieces" including the liquid.

Add some herbs to taste -- I threw in onion flakes, garlic granules,

and can't remember which green dried herbs.  Cover the pan so it

doesn't reduce too much -- you need 2 cups liquid to 1 cup kasha.

(I didn't add salt because the veggie cube has enough.)

While the broth is coming to a boil, put 1 cup of kasha (I like the

whole grains and also medium-cracked grains) in a larger saucepan over

medium heat.  Add 1 egg substitute (I use EnerG).  Stir well over heat

until the grains get dry again (the same as you probably used to do

with a real egg).  Take the kasha pot off heat and hold it away from

yourself, and pour in the simmering flavored broth (it can really

spatter if you leave it over heat while adding the hot broth to the

hot kasha.)  Stir once, put over low heat, and let it simmer for about

15 minutes.

This makes a LOT, for those of you not familiar with kasha.  We had

this with a baked butternut (I think) squash and small green salads

for 3 adults and couldn't finish it, which was great as it provided

me with kasha leftovers to reheat for next day's (still delicious)

lunch, from just 1 cup of raw kasha.

Of course you can gussy this up with more ingredients.  I've just

described a very easy and quick way to prepare no-added-fat kasha.


kasha-leeks-shiitake

Date:    Fri, 18 Feb 94 15:05:53 MST

From:    seb1@bighorn.dr.att.com (Sharon Badian, AT&T - GBCS Labs, Denver)

Adapted from Eating Well

Kasha with Leeks and Shiitakes - serves 4-6

1 cup whole buckwheat kasha

1 fatfree egg replacer or 2 egg whites

2 cups veggie broth or vegetarian chicken broth, boiling

1 tsp dried thyme

1/4 tsp cayenne

1 large leek, white portion only, cleaned and thinly sliced*

12 shiitakes, stems trimmed and thinly sliced

1 tsp tamari

salt and pepper to taste

Lightly beat egg replacer. Combine with kasha.

Heat a saucepan on high. Add kasha and egg. Stir with a wooden

spoon, breaking up lumps until kasha are separated. The purpose

of this step is to seal the kasha kernels so they don't get all

mushy during the subsequent cooking.

Lower heat to low and add broth, thyme and cayenne. Stir well.

Cover and let simmer for 20-25 minutes or until all liquid is

absorbed.

About 15 minutes into the cooking of the kasha, saute leeks,

mushrooms and tamari in a non-stick skillet. Cook for about

5 minutes.

Remove kasha from heat. Stir in leeks and mushrooms. Season with

salt and pepper.

If you expect to serve 4, you could serve this as an entree, if

you serve some other veggies. If you expect to serve 6, there's

only enough for a side dish.

* When using leeks, I usually don't use the dark green tops but

  I do use the light green part of the stem as the white portion.

  Leeks can be muddy buggers. Best way to clean them is the trim

  off the roots and top and slice lengthwise. Rinse carefully

  under running water. A lot of dirt can hide in between the layers

  right near the root.


kasha-varnishka

Date:    Wed, 08 Sep 93 13:04:18 MDT

From:    seb1@bighorn.dr.att.com (131010000-BadianS(DR1510)43)

Adapted from Jane Brody's Good Food Book

KASHA VARNISHKA

1 medium onion, chopped fine (1/2 to 2/3 cup)

1 egg white or egg replacer, slightly beaten (see note)

1 cup buckwheat groats (kasha), coarse granulation

or whole

2 cups boiling broth, bouillon or water

salt, if desired to taste

generous amount of freshly ground pepper

1/4 to 1/2 lb bow tie macaroni (large size, not

soup size), cooked, drained and kept warm

1. In a skillet that has a cover, saute onion until translucent. Use

a little bit of Pam if not a non-stick skillet.

2. In a small bowl, mix the egg white with the kasha and add to

the skillet. Cook the kasha, stirring them, until the grains are

dry and separated.

3. Add the broth (or whatever), salt, pepper, cover the skillet and

simmer the kasha for 10 to 15 minutes or until all the liquid is absorbed.

4. Stir in macaroni and serve.

Note: Kasha is usually coated with egg or egg white before toasting so

that it maintains its shape better. Without it, the kasha tends to get

mushy and stick together. This would be a problem in this recipe because

you want the kasha grains to be separate. I can't say I've ever tried it

with egg replacer, only egg white. Egg white works well. It's the rec-

commended way on the side of the kasha box.

To my mind one of the secrets of kasha is good tasting broth so I wouldn't

use water. It would be too bland for me. But, to each his own.


kuri-quinoa-bake

Date:    Thu, 15 Dec 94 10:20:39 EST

From:    aiko@epoch.com (Aiko Pinkoski)

This is adapted from the 11/94 issue of Vegetarian Times.

Highly recommended because 1) my SAD husband actually ate this,

and even agreed to my making it again for dinner :-) 2) it's easy,

and 3) it's a very forgiving recipe  (see my notes below).

Vegetable Quinoa Bake with Red Kuri Squash.

white wine or veggie stock

1 medium onion, chopped

8-10 mushrooms, sliced (I omitted first time w/no ill effects)

1 large bell pepper, diced (I used 1 red & 2 green first time,

since I was low on other veggies, and 1 red & 1/2 green

next time. Red peppers add a nice color to the dish).

1 jalapeno pepper, seeded and minced (optional) (I added this the

second time, couldn't even taste it!! so either omit or add 2)

1 small zucchini, diced (I omitted first time)

2 cloves garlic, minced (I used 3-4)

3 cups water (I used Frontier No salt veggie broth)

1 1/2 cups quinoa, rinsed well (VT does not say rinse, for some reason!)

2 cups peeled and diced red kuri, pumpkin, or other winter squash

(I used a bit more kuri, like 2 1/2 cups)

1 cup chopped kale or escarole (I used mustard greens first, then used

 	green chard... I liked the mustard greens but not the chard,

it got watery and mushy.)

2 TBSP fresh parsley or 1TBSP dried (I forgot!)

1/2 tsp salt

1/2 tsp pepper

Preheat oven to 400 degrees.

Saute with wine or broth the onion, mushrooms, peppers, zucchini, and

garlic for about 5 minutes.  Stir in rest of ingredients and bring to

a boil.  (I did NOT stir in the greens, instead I placed them in the

bottom of the dish first.)  Transfer mixture to a 9x13 casserole dish

and cover.  Bake until liquid is absorbed, about 35 to 40 minutes.

Remove from oven and fluff with a fork.  Let stand 5 minutes before

serving.  Makes 6-8 servings (acc. to VT... for me it's 4 servings if

it's the main dish).


millet-mashed-potatoes

Date:    Tue, 01 Jun 93 14:20:01 EDT

From:    tara@starburst.umd.edu (Tara McDermott)

I alwasy tend to crave the "heartier" foods, so I made this up for

lunch.  The millet cauliflower puree is from Friendly Foods, as is the

gravy, which has been modified so much, I should say it's my own

recipe.  There is no added fat (unless you count the small amount of

miso), but it's rich tasting and great!  Tell me what you think of it.

Millet "Mashed Potatoes"

------------------------

1 cup millet

2 cups cauliflower, in small pieces

3 cups water

Salt and pepper to taste

Optional: garlic powder, dill, or any other spices you like

In a medium-large saucepan, combine all ingredients and bring to a

boil.  Cover, and lower to a simmer for 45 minutes.  Check when there

is about 20 minutes left.  You probably have to add a 1/2 cup more

water (I always do) to prevent it from burning.  You may even only

want to cook it for 40 minutes.  When done, mash with a potato masher

or leave as is.

I think this is delicious on its own, but some of you may like this

gravy:

Country Gravy

-------------

1 medium onion, sliced thin

Roughly 1 Tbsp. diced garlic, or a little less

1 veg. bouillion cube, no salt added

1/4 cup white unbleached flour

1/4 cup nutritional yeast

2 tsp. miso (make sure it's a light, sweet miso, not a dark one)

Salt to taste (if needed)

1/4-1/2 tsp. black pepper

1 1/2-2 cups water

Saute onion, garlic and bouillion cube in some of the water until

soft.  Add the rest of the ingredients, with small additions of flour

and water each, slowly, so as to avoid large lumps.  Stir constantly

until it all bubbles and is an even consistency.  Serve immediately.

Note:  I found that this is fairly thick, so you may or may not want

to thin it out a little bit.  Add water first, then more seasonings:

salt, nut. yeast, and maybe miso.


millet-split-peas

Date:    Wed, 09 Jun 93 14:22:38 EDT

From:    Tom Molnar <molnar@utcc.utoronto.ca>

Subject: split pea recipes

Millet With Yellow Split Peas

1.  1/3C yellow split peas( green is okay too)

2.  1C whole hulled millet

3.  1/2 ts whole cumin seeds(powder okay)

4.  1 onion cut in half lengthwise, and sliced into fine half rings

5.  1 clove garlic, minced, peeled

6.  1/2 ts ground tumeric

7.  1/2 teaspoon ground cumin

8.  1 ts ground coriander

9.  1/8 ts cayenne pepper

cooking:

   roast millet.  In the bottom of a dry sauce pan slowly stir millet

   until about 1/2 of the kernals are a light golden brown.  Remove

   millet.

   Soak peas in 2c water for 5 hours, drain

   Saute or roast the cumin, 5 secs later insert onion

   and garlic.  Stir until onions slightly brown

   Put in rest of ingredients

   Saute for 2 min

   Insert 2C water, bring to a boil, lower to low and cook for

       30 min.

   Have some hot water ready

   Put 2 tablespoons of hot water over millet, stir quickly and

      cook for another 10 min.

   Turn off heat and let stand for 15 min


mustard-buckwheat

Date:    Fri, 04 Jun 93 20:02:14 BST

From:    Dennis Furey <df@doc.imperial.ac.uk>

 Buckwheat

   1/2 cup      roasted buckwheat grain

     1 tbs      French grain mustard

     1 pinch    coriander seed

     1          large onion

 2 1/2 cups     water

     1 tbs      shoyu

Peel the onion and slice it into half moons. Pressure cook it for ten minutes

in 1 1/2 cups of water to soften it up. If you don't have a large onion use two

small ones. Red onions also work. This concoction is sometimes called onion

butter and ends up having an oddly sweet taste. You can cook it longer and turn

it into some kind of a puree, but I prefer it with the onions still

recognizable.

Buckwheat is the staple grain of the people of Siberia, being very warming.

As much as I like roasting things, I use the kind of buckwheat that's already

roasted because it's better than I can get it to come out. Mix the buckwheat

and coriander with the onion and the cooking water from the onion, and another

cup of water. Simmer it (not in a pressure cooker) until it gets dryish and

stodgy. Put in a dollup or two of the best mustard you can find, depending on

how pungent it is, and a small amount of shoyu to taste.


pumpkin-millet

Date:    Fri, 04 Jun 93 20:02:14 BST

From:    Dennis Furey <df@doc.imperial.ac.uk>

Subject: grain dish recipes

 Millet

   1/2 cup      millet grain

     1 cup      diced pumpkin

     2 tbs      thyme

     2 cups     water

Wash and drain the millet thoroughly, and then dry roast it until it's smoking

and well browned, which may not be for about ten minutes. (See the notes on dry

roasting grains.) Cut part of a pumpkin shell into roughly cubic pieces. Either

orange or green pumpkins are ok, the sweeter the better. Combine it with the

roasted millet, thyme, and water, and pressure cook it for 25 minutes. This

recipe might also work with boiling for 35 minutes rather than pressure

cooking, though I haven't tried it that way. My former flatmate Jo Weir

deserves the credit for this one and partial credit for the previous one.


quinoa-beans

Date:    Tue, 30 Nov 93 15:02:11 PST

From:    Amy B. Ahmer <aahmer@eecs.wsu.edu>

Quinoa and beans

1 cup dry quinoa

1 can peeled cut tomatoes

1 can beans (I've used pinto, black, and kidney)

1 can hominy

spices - I use garlic, onion, parsley, basil, thyme

Cook quinoa w/ 2 cups water.  Add tomatoes, beans, hominy and spices and

keep on low heat until all is hot.


quinoa-leek-currants

Date:    Mon, 15 Nov 93 12:34:25 PST

From:    Michelle Dick <artemis>

This makes a large amount, you can halve the recipe if you need to.

QUINOA WITH LEEK AND CURRANTS

1 3/4 cup quinoa

2 2/3 cup vegetable stock (or water)

4 small leeks

1/2 cup canned tomatoes (or 2 roma size tomatoes)

5 T (rounded 1/4 cup) currants

1 T ground cumin

1 t cinnamon

1 t garlic powder

1/2 t turmeric

Slice leeks in half length-wise.  Wash all of the larger leaves very

well (leeks are very dirty.  If you don't wash it well enough your

final dish will be gritty).  Chop washed leeks cross-wise into thin

slices.

Place quinoa in a fine-meshed colander and rinse well for several

minutes.  You want to remove the bitter coating of saponin that quinoa

sometimes has.  You can also do this in a regular bowl if you are

careful (fill with water, swirl qunioa around, pour out water, repeat

until water is clear).

Place leeks in nonstick pan and cook until limp and reduced (no need

to add liquid, leeks will have some water from being washed and tend

to give up liquid as they cook).

Add spices to the leeks and stir until well mixed.

Add quinoa and cook for a couple minutes.

Add stock and tomatoes, bring to a boil, lower heat and simmer,

covered, for 15-20 minutes until done.

Serves 8

Calories: 186.6

Fat grams: 2.6

%CFF: 11.9%


shiitake-spelt

Date:    Fri, 04 Jun 93 20:02:14 BST

From:    Dennis Furey <df@doc.imperial.ac.uk>

Subject: grain dish recipes

 Spelt

   1/2 cup      spelt grain

 1 2/3 cups     water

     1 pinch    coriander seed

     1 whisper  carob powder (optional)

   1-2 tbs      shoyu

     7          dried shiitake mushrooms

Spelt is an ancient European grain similar to wheat but with a more interesting

flavor. It is popular among people with an intolerance for wheat. If you can't

get it in the States I might know a place here that does mail order. Shoyu is

another word for soy sauce, used to distinguish the good stuff from the mass

market variety. Tamari can be substituted for it.

Soak the shiitake mushrooms in shoyu and water to cover for between half an

hour and an hour.

Put the soaking water from the mushrooms and additional water to make 1 2/3

cups in a pressure cooker with the spelt and coriander.

Cut the mushrooms into small pieces and discard the stems (or eat them while

you're cutting the mushrooms, but they're too tough to cook). Add the mushroom

pieces to the pressure cooker and pressure cook it for an hour and fifteen

minutes.

Boil off any water that's left over when it's done. (This amount of water

allows a margin for error, because spelt is the only grain in this list that

won't turn into a porridge if you use too much.)

Optionally deposit an invisible amount of carob powder on it for a slightly

sweeter taste. Don't over do it or you'll obliterate the flavor.


spicy-green-beans

Date:    Wed, 05 Apr 95 11:48:07 CDT

From:    jrg14@cornell.edu (Janice R. Gordon)

spicey green beans

1 large bag frozen green beans (or equivilent fresh)

1/2 cup bulghar wheat

1/3 or so pound mushrooms, halved or quartered, depending on size

1/3 pound or so pepperoni style seitan

1/2 - 1 cup salsa

put the bulghar wheat in the bottom of a large nuke-proof casserole dish,

Then add averything else, cover and nuke for ten minutes on high.  Stir and

nuke for 2 - 3 more minutes, let stand for 5 minutes.  Enjoy

The bulghar soaks up the excess liquid and adds heartiness.

Jan Gordon   [jrg14@cornell.edu]

_News From Jan's Kitchen_

PO Box 4843  --  Ithaca, NY 14852-4843


spinach-millet-lentils

Date:    Tue, 08 Mar 94 12:53:22 GMT

From:    Michael Traub <traub@btcs.bt.co.uk>

Spinach and Millet with Lentils

-------------------------------

1 large         onion, chopped

2 cloves        garlic, minced

2 teaspoons     cumin

1 teaspoon	paprika

1 teaspoon      ground black pepper

1/2 teaspoon	salt

1 lb            spinach

1/4 lb	mushrooms

2 medium	courgettes/zucchini

1/2 cup	red lentils

1 cup	millet

1 lb	peeled tomatoes (a can of chopped tomatoes:-)

1-1/2 tsp	salt

sufficient      tomato puree to thicken

In a frying pan fry the garlic, onion, paprika and cumin in some water.

Simmer with a lid on for a couple of minutes. Add the mushrooms and the

courgettes and simmer for a few minutes more. Add the shredded spinach,

salt and pepper and simmer till the spinach reduces down.

In a separate pot boil the millet and the lentils till cooked. Millet

usually takes longer than red lentils so wait for five minutes before

adding them. As the millet and lentils absorb the water put in the

chopped peeled tomatoes and the salt. Continue simmering till the millet

is tender, adding more water if necessary.

Combine the millet and lentil mix with the spinach. Add tomato puree to

thicken. Simmer for another couple of minutes.


wheatberry-melt

Date:    Wed, 07 Dec 94 07:16:35 PST

From:    "Rob Ryerson" <RYERSONRA@compctr.ccs.csus.edu>

From 'The Complete Whole Grain Cookbook' by Carol Gelles.

Wheat Berry Veggy Melt

2 cups cubed peeled butternut squash

1 cup sliced carrots

1 cup sliced yellow squash

2 cups cooked wheat berries

2 Tbs chopped scallion

1 Tbs soy sauce

2 cups shredded non-fat (low-fat) Jack or Mozarella Cheese

Preheat broiler. Place the hubbard squash and carrots in a steamer

over boiling water. Cover and steam 10 minutes. Add yellow squash and

steam 5 minutes more (or until all are tender). In 2qt casserole,

toss vegies, berries, scallion, and soy. Sprinkle with cheese and

broil 5 minutes or until cheese is melted and browned.


eggplant-hummus-dip

Date:    Fri, 04 Mar 94 09:05:36 CST

From:    "Brian Manning Delaney" <bmdelane@midway.uchicago.edu>

Here's my version of the eggplant-hummus dip/spread.

<> Ingredients.

1 big eggplant

4 cups of cooked, drained chickpeas (or thawed, previously cooked and

   drained chickpeas)

4 garlic cloves, peeled.

1/2 teaspoon ground cumin

1/2 teaspoon ground coriander

1/8 teaspoon cayenne

1/2 teaspoon black pepper

1/2 cup minced parsley

Some salt

<>

Cook the eggplant at 375 degrees for 45 minutes. (Stab it a few

times with a fork first.) Take it out and let it cool. (I chop it up a

bit so it cools faster.) Remove the peel from the eggplant. Toss the

eggplant, along with the other ingredients, into a food processor, and

let 'er rip until the consistency is smooth.

Note:

-Jan said cook the eggplant for an hour at 450 degrees (I think). That

much heat and time doesn't seem necessary, though I might not know

just how whithered and black a cooked eggplant is supposed to be.

-You might want to add a little water or broth if you like the

standard, runny hummus consistency. The above recipe is slightly on

the dry side, but I like it since it's good for piling up huge amounts

on rice cakes and such without the dip running over and making a mess.

-The hummus recipe that I cannibalized for this is a bit more involved. It

might be worth it to follow it to the letter, but what I do works

fine, and is easy enough that I can do it on a regular basis.

(The recipe is appended.)

-Chickpeas are around 14% Cals. from fat. With the eggplant (and the

lemon juice), this spread is probably around 11-12% CFF.


hummus

Date:    Fri, 25 Jun 93 08:59:59 EDT

From:    epochsys!aiko@uunet.UU.NET (Aiko Pinkoski)

HUMMUS

Soak 1c. chick peas overnight, then drain.

Cook in 5 c. (?) veg. broth with 1 bay leaf til soft. (about 2.5 hours)

(The veg. broth seemed to add a lot of flavor so I wouldn't just use water.)

Drain beans, reserving liquid. (I actually used the leftover broth again in

the rice & beans recipe that night).

Puree beans in food processor with 1/4 c. lemon juice (I used a little less

lemon juice because that's all I had, and it tasted lemony enough for me)

& enough of the cooking liquid to achieve desired texture (I added about

1/2 c).  Add grated zest of 1 lemon, 6 roasted cloves of garlic, 1

fresh minced garlic clove, *** 1/2 tsp cumin, 1/2 tsp ground coriander,

1/8 tsp cayenne, 1/2 tsp black pepper.*** At very end, mix in *** 1/2 c. ***

of minced parsely.


hummus-02

Date:    Wed, 01 Sep 93 10:03:50 PDT

From:    Peter_Brooks <pb@hpocia.sj.hp.com>

HUMMUS

  1 can chickpeas (14 fl oz; circa 300 grams drained)

  2 TBS lemon juice

  1 clove garlic

  Coriander (or other herbs) to taste

Throw all into a food processor, and whirl until you get a paste of the

desired consistancy.  I usually rinse the canned beans to get rid of the

extra salt.  Depending on how well it's been drained, I might need to add

a couple extra TBS of water.  On the other hand, I also like it a little dry,

so when I get that urge, I'll forgo the extra water and process it so that

it's a little chunky.

Hope this helps; I've been using this for lunches for a couple of months

now, and love it.


hummus-03

Date:    Thu, 24 Jun 93 21:12:37 EDT

From:    jmiller@husc.harvard.edu

From Eat More, Weigh Less.

HUMMUS

For a shortcut, start with 2.5 cups of canned beans, drained and rinsed.

The lemon juice and stock add flavor and lighten the texture.

Makes 2.25 cups. Serves 4-8.

1 cup dried chickpeas, soaked overnight and drained

1 bay leaf

5 cups vegetable stock

.25 cup fresh lemon juice

6 garlic cloves, oven roasted, and 1 clove, chopped

Zest of one lemon

.5 teaspoon ground cumin

.5 teaspoon ground coriander

1/8 teaspoon cayenne

.5 teaspon freshly ground black pepper

.5 cup minced fresh parsley

Salt to taste

Add beans, bay leaf and vegetable tock to 2-3 quart pot. Bring to

boil, lower heat, and simmer covered for 2.5 hours, or until tender.

After cooking, drain the beans of any remaining liquid and reserve the

stock.

Transfer beans to a food processor and puree. Add lemon juice and

continue to puree. Gradually add some of the reserved bean stock if

a creamier texture is desired. Add the remaining ingredients and mix

well. Add salt to taste and serve a room temperature or chilled.

Serving size 1/3 cup. 140 calories, 2.2 grams fat, 0 cholesterol,

21 mg sodium (plus added salt).


hummus-04

Date:    Fri, 16 Apr 93 07:32:29 CDT

From:    mdk@pegasus.udev.cdc.com

HUMMUS recipe

1 15oz. can garbanzos/chick peas

1-2 cloves of garlic (depending upon your taste)

Cumin seeds to taste

2-3 TBS. of Lemon Juice as to make a good paste

Fresh Cilantro

Put all of these into a food processor and process until smooth.


hummus-05

Date:    Thu, 24 Jun 93 21:12:37 EDT

From:    jmiller@husc.harvard.edu

From Eat More, Weigh Less.

HUMMUS-3

For a shortcut, start with 2.5 cups of canned beans, drained and rinsed.

The lemon juice and stock add flavor and lighten the texture.

Makes 2.25 cups. Serves 4-8.

1 cup dried chickpeas, soaked overnight and drained

1 bay leaf

5 cups vegetable stock

.25 cup fresh lemon juice

6 garlic cloves, oven roasted, and 1 clove, chopped

Zest of one lemon

.5 teaspoon ground cumin

.5 teaspoon ground coriander

1/8 teaspoon cayenne

.5 teaspon freshly ground black pepper

.5 cup minced fresh parsley

Salt to taste

Add beans, bay leaf and vegetable tock to 2-3 quart pot. Bring to

boil, lower heat, and simmer covered for 2.5 hours, or until tender.

After cooking, drain the beans of any remaining liquid and reserve the

stock.

Transfer beans to a food processor and puree. Add lemon juice and

continue to puree. Gradually add some of the reserved bean stock if

a creamier texture is desired. Add the remaining ingredients and mix

well. Add salt to taste and serve a room temperature or chilled.

Serving size 1/3 cup. 140 calories, 2.2 grams fat, 0 cholesterol,

21 mg sodium (plus added salt).


hummus-06

Date:    Fri, 18 Mar 94 13:52:34 EST

From:    Andrew Evans <aevans@cais.com>

VLF Hummus

1 can (19 oz.) chickpeas, rinsed and drained

1/2 to 3/4 cup non-fat yogurt (depending on how creamy you want it)

juice of one lemon

2-4 cloves of garlic, crushed (depending on how much you like garlic-

      2 is enough for me, but others I know insist on more)

1/4 tsp ground cumin

dash of black pepper

optional, depending on how strict you want to be about the vlf:

6 drops or so of toasted sesame oil

    (doesn't add dramatically to the fat, but *greatly* improves the

     flavor for us "real" hummus fans - makes up partially for the lack of

     tahini)

Combine all ingredients in blender and blend smooth.  Garnish with a dash

of paprika and serve w/pita triangles, in a sandwich, etc.  My favorite is

hummus on a pita with carrots, cucumbers, and lettuce (that was lunch

today, in fact!)  Hummus is so easy to make that you can whip it up while

eating breakfast to take to work (like I did today) for all you people

looking for quick lunch ideas.


hummus-07

Date:    Fri, 25 Mar 94 13:01:46 EST

From:    dean@underground.irhe.upenn.edu (Kareema Dean)

Hummus

1 lg can garbanzos

1/2  small onion

1-2 cloves garlic (I love garlic!) or a few tsp garlic powder

2tsp (grin) cumin

1-2 tsp coriander

1 tsp chilli powder or cayenne

1 tbsp lemon juice

1 tsp vinegar

salt to taste

parsley as you like! ( I mince it and stir it in later)

Throw it in the blender and blend!    tada!  If your spicing tastes are

picky, add 1/2 the spicing and then blend and taste and adjust from there.

I like things really spiced!   But this is good as a dip or spread with

tomato or felafil (which is a great portable meal!)... which I hope y'all

know can be baked instead of fried!


hummus-08

Date:    Tue, 31 May 94 11:46:33 CDT

From:    Tyrrell Courtney <tyrrellc@admin.stedwards.edu>

garbanzos (1 or 2 cans drained, or cook yourself)

fat-free yogurt (optional) 1/4 to 1/2 cup

lemon juice (I don't use too much as I don't like it too tart)

   tablespoon or so?

garlic (essential) two to four cloves minced or crushed

  I like a lot!

cumin to taste 1/4 to 1/2 teaspoon

pinch of coriander

4 to 6 drops of toasted sesame oil (optional, negligible fat,

   adds flavor)  Must be TOASTED SESAME OIL (I found in Asian

   food section of HFS.Very strong flavor, a bottle should

   last for years)

Mash garbanzos (I mash with a potato masher, then run in batches

in blender, because I like my hummus smooth)  Mix in everything

else, tasting as you go along.  Salt can be added, if you

like.  I also add some red pepper on the top before serving.

Chilling seems to mix the flavors.  Serve with pita wedges.


hummus-09

Date:    Mon, 19 Sep 94 10:03:02 PDT

From:    vmh@intellicorp.com

Hummus

Yet another Hummus recipe. But this one turned out so yummee, I

can't keep it to myself. It's also quick to make.

2 cans of chick peas (I use S & W brand)

2 T lemon juice (or a bit more, if you like lemony hummus)

a few drops Tabasco sauce for mild spicing, more for serious heat

4 T cilantro (variable, depending on your taste for greens)

Drain one can of chick peas completely, the other one such that some

liquid is left. Put into bowl.

Add lemon juice. Mince and add cilantro and add Tabasco saucE.

Blend until smooth. If hummus is not soft and creamy, then you did

not leave enough liquid with the chick peas. Add some water or

lemon juice to make up for it.

Serve with crackers or use as a spread on Whole Wheat bread.


hummus-10

Date:    Fri, 18 Nov 94 06:06:35 CST

From:    Jeanne Chappell <jchappel@tyrell.net>

  HUMMUS

------------------------------------------------------------------

 2 C Chickpeas

 1/4 C lemon juice

 3-4 large cloves roasted garlic

 1/2 t ground cumin

 1/2 t coriander

 1/2 t black pepper

 1/4 t cayenne pepper

 salt to taste

 enough veggie broth to make right consistency

 Process all in food proccesor and puree till smooth


hummus-11

Date:    Thu, 09 Feb 95 17:10:32 PST

From:    Lynn Gale <lynn@casbs.Stanford.EDU>

Since people were discussing hummus recipes recently, I thought I'd

post my favorite. It has a different texture than the usual, but is

very flavorful. And healthy!

It uses sprouted beans rather than cooked garbanzo beans. The bag of

sprouted beans I buy in the natural foods store has a mixture:

garbanzos, lentils, and a couple other types (sorry don't have one on

hand to look at).

(Recipe from New Natives, the sprout company, Santa Cruz(?))

LIVE HUMMUS

Makes 2 cups

1 bag sprouted bean mix (1 3/4 cup)

2-3 lemons juiced

2-3 garlic cloves

1-2 Tbsp. tamari soy sauce

1/4 to 1/2 cup fresh organic carrot juice

Put all ingredients in a food processor or blender and blend until

smooth. A blender may need a little more liquid to get a smooth

texture.

My variation: instead of the carrot juice, I grate 2 whole organic

carrots in the food processor first, then add all the other

ingredients and process until smooth.

Great with whole wheat pita pockets.


hummus-12

Date:    Wed, 15 Feb 95 13:02:03 CST

From:    "Hadass Eviatar" <eviatar@noether.ibd.nrc.ca>

An adaptation of the Hummus recipe from Mollie Katzen's "Moosewood

Cookbook". My comments are in square brackets.

2 to 3 medium cloves garlic, sliced [I use more, but I love garlic!]

a large handful parsley

2 healthy scallions, in 1-inch pieces

3 cups cooked chick-peas [she uses 2 15.5 oz cans, I soak and cook dried]

Few drops of sesame oil

6 Tbs. fresh lemon juice  [I use quite a lot more - one or two whole lemons,

squeezed]

3/4 to 1 tsp. salt (to taste)

cayenne and a little cumin, to taste [she says optional, but I don't!]

1) Place garlic, parsley and scallions in a food processor or blender, and

mince.

2) Add chick peas, drops of oil, lemon juice, and salt, and puree to a thick

paste. [I grind the chick peas separately first, it makes life much easier].

3) Season to taste with cayenne and cumin. Transfer to a tightly lidded

container and chill.

The green colour can be a bit disconcerting at first, and it does taste a bit

different, using sesame oil instead of tahini. But it is still good, I feel.


hummus-13

Date: 22 Jun 1995 16:49:48 U

From: "Zoe Sodja" <zoe_sodja@macmail.ucsc.edu>

Hummus

I blend together:

   3 cups cooked garbanzos

   3 cloves garlic (or more)

    6 T lemon juist

    1/2 tsp salt

     1/8 tsp cayenne

     3 tsp cumin

      4 tsp dill

       1 tsp sugar

I just blend it all together with bean liquid as needed & adjust seasonings to

taste. My recipe also suggests some tahini or sesame oil. You can add a few

drops if you like the flavor. I've tried it both ways.


hummus-14

Date: Fri, 21 Jul 95 09:13:00 -0300

From: Kris Kirkendall <kkirkend@unexmail.ucdavis.edu>

Hummus

1 can garbonzo beans, drained and rinsed (save the liquid)

lemon juice (from about 1/2 a lemon, or a couple teaspoons)

cumin (1 tsp?)

coriander (1 tsp?)  I rarely measure

Drain and rinse garbonzos.  Whirl in food processor with lemon juice, adding a

bit of garbonzo liquid saved from the can.  Add enough liquid so it is not

grainy, and has a smooth consistency.  Add spices and process a bit more.  (I

don't add salt if I use the liquid from the can.)

This keeps in the refrigerator about a week.  I try to have some on hand for

the hungry time when I first get home from work.


hummus-15

Date: Fri, 21 Jul 95 10:58:04 PDT

From: dlt@interlink.com (Doris Tuck)

It is marginally better if you cook your own garbanzo beans, but they

take a lo-o-ong time, and if you drain and wash the canned ones they

taste less "canny."  However, if you drain the water from the can of

beans you must add a little water to the mixture for moisture.

Mix the following together in blender (or food processor, if you have one):

1 can of garbanzo beans

1/2 tsp. (or less) tahini

3 - 5 cloves garlic (we like it hot)

jalapeno to taste (cayenne, or whatever you like, if you like, for hotness)

comino to taste (I use about 1/2 tsp.)

lemon or lime juice, I use a small lime or 1/2 of a large one

Some jalapenos are hotter than others, and some (which we used to grew

but have since given up on) are on a par with bell peppers, so use your

own judgment and taste buds.

The Lebanese delis in this area make a pool of olive oil in the

blob of hummus and, I believe, also put olive oil in the hummus.  I

leave it out to cut down on the fat content; the tahini could also

be eliminated, but a little bit does give a nice blend of flavors.

This is great as a dip for the traditional pita bread (whole wheat,

of course), but is also good with your favorite crackers or vegies,

some people even use it as a sandwich spread.  Little or no fat, lots

of flavor, good food.

Add/delete according to your own taste buds.  5 cloves of garlic is a

bit much for some people.  When I used especially large cloves, it was

a bit much for us!  But we managed to eat it anyway.


pesto-hummus

Date:    Fri, 03 Feb 95 09:23:19 PST

From:    vmh@intellicorp.com

It can't get easier, and my husband, who does not particularly like

chick peas, inhaled it both times I made it. I am going to make a

version that is saucier and try using it on pasta. I'll see how well it works.

Pesto Hummus

------------

1 can of chickpeas (garbanzo beans), almost drained (keep juice)

2 bunches of basil (or so), chopped. Should make at least 1 packed cup of basil

 .

Juice of 1/2 lemon

Put chickpeas, basil, and some of the lemon into bowl.

Puree using blender.

Add lemon juice until consistency and taste are pleasing. If still too thick,

you can add some of the leftover juice from the chickpea can.

Serve as a dip or use as a spread on fresh bread.

Variations (untested):

Add some minced garlic.

Use like pesto sauce on pasta.


adai

Date:    Wed, 15 Jun 94 13:08:55 PDT

From:    nalini@picard.vwo.Verdix.COM (Nalini Ganapati)

here is a recipe for a South Indian savory pancake called 'adai'.

Adai

----

1 cup mixture of dhals (use any combination of tur dhal, chana dal or even

split yellow peas)

2 cups long grained rice

Salt to taste.

Wash and rinse the dhals and rice thoroughly. When the rinse water runs clear,

soak the dhals and rice together in a bowl with fresh water for a couple of

hours. Drain the dhal-rice mixture and grind into a somewhat coarse mixture

in a blender using water when necessary. Empty the batter into a bowl, add

some salt and let it rest for at least an hour. You could also let it ferment

overnight if you like a sourdough tang in your pancakes.

To make the pancakes, heat a non-stick/well-seasoned cast iron skillet on a

moderate stove. If a few drops of water bounce off the pan, the pan is hot

enough and you can proceed to make the pancakes.

Drop a ladleful of the pre-prepared batter in the center of the pan and

with the back of the ladle, swirl the batter from inside to outside to

form a thin round pancake. Wait till the top looks dry, wait another

minute if you like them crisp and flip to cook the other side. Remove onto a

plate and eat immediately with a nice coriander chutney. (Continue preparing

pancakes in the same way, till you run out of batter and/or chutney. The

batter will also keep in the fridge for almost a week and you can prepare the

pancakes when the mood strikes you.)

Variation: Can add finely chopped onions/jalapenos/spinach/ginger/a few cumin

seeds, anything you fancy, to the batter before

making the pancakes. You will however not be able to make neat circular

pancakes. Instead, you will end up with (tasty) irregular shaped ones.


artichokes-curry-sauce

Date:    Mon, 24 May 93 16:14:28 EDT

From:    "Hayes Dorton, MPL Corp., HAYES@MTNET2.WVNET.EDU"

 <hayes@mtnet2.wvnet.edu>

Steamed Artichokes with Curry Dipping Sauce

1 Artichoke per person

Fat-Free Mayo (or Soy Mayo, for the dairy averse)

Curry Powder

Cut the tops and stem end off the artichokes and steam for 45 min.  Mix curry

powder into fat-free mayo until it reaches the level of curry-ness that suits

you.  Sorry not to be able to be more specific here, but this is how I make it!


bangon-aloo

Date:    Wed, 10 Nov 93 08:15:19 CST

From:    mindy.s.mymudes@uwrf.edu

BANGON ALOO

Eggplant with Potatoes

3/4 lb. eggplant

1/2 lb. potatoes

1/3 cup sliced onion

1/2 tsp cumin seeds

1/2 tsp roasted and crushed coriander seeds

1 tsp grated ginger root

4-5 cloves garlic, finely chopped

1/2 tsp chili powder

1/4 tsp tumeric

1 tbsp nonfat yogurt

1/2 tsp sugar

1-2 green chilis, chopped

1/3 cup chopped tomato

1 tbsp lemon juice

2 tbsp chopped cilantro leaves

Wash  the eggplant. Cut it into quarters lengthwise, then, holding the pieces

together, cut them across into 1/2 inch chunks. Scrub the potatoes thoroughly

and don't peel them.  Cut into quarters and cut quarters twice so you get 12

bite size pieces from each tater.  Very slowly dryfry onion until it turns

light brown (slowly carmelizing the onions)Add cumin and coriander seeds, stir

for a minute, then add ginger, half garlic, chili powder, tumeric and cook

over very high heat, adding a couple of tablespoons of water as necessary

to keep the spice paste from sticking. Spices should deepen in color, this

should not take more than two minutes. Add eggplant, yogurt, sugar, and green

chilis. Mix all togetherand cook 2-3 minutes. Add 2/3 cup of water, lower

heat and and simmer 15 minutes, with lid firmly on. Add taters, peppers, and

tomatoes. Make sure lid is very tight, simmer another 10 minutes, checking

occassionally so it is not burning or sticking.. If too dry, add a bit more

water. Lastly, add cilantro, garlic, and lemon juice, cook 1 more minute,

gently stir to mix, then turn off heat.


beet-curry

Date:    Fri, 14 Jan 94 09:34:19 CST

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

Beet Curry

2 c. yellow lentils

8 c. water

1 T. turmeric

bring to a boil and then reduce to a simmer, stirring occasionally to keep

the lentils from sticking to the pot, which should be large.

While it simmers, prepare:

4 large beets cut into large dice

1 large onion cut into large dice

5 (or more) large cloves garlic, pressed

Spray a frying pan lightly with oil spray.  Pop 2 T. black mustard seeds over

medium-high heat.  Add garlic and onions, saute for a minute or so, then

add beats and reduce heat to medium-low.  Cook, stirring occasionally, for

about 10 min.  Add contents of the frying pan to the lentil pot.  Also add:

2 T. cumin

1 T. coriander

5-10 dried red chilies, crushed

salt to taste

simmer until the lentils start to disintegrate.

Serve with basmati rice...


biryani

Date:    Wed, 27 Apr 94 15:03:29 EDT

From:    skill@qucis.queensu.ca (David Skillicorn)

Biryani

Biryani is a dish of layered rice and vegetarian mixture.

The vegetarian mixture is based on potato.

2 onions

1 clove garlic (or more, up to 5)

1 T fresh ginger

Sautee in water until the onion is soft. Add

1/2 tsp chilli powder

1/2 tsp black pepper

1/2 tsp turmeric

1 tsp cumin

1 tsp salt

2 chopped tomatoes, fresh or canned

and continue cooking briefly. Then add

2 T yoghurt

2 T chopped fresh mint

1/2 tsp ground cardamom

2 inch piece of cinnamon stick

and cook until it becomes a thick smooth paste.

Meanwhile, cut potatoes in quarters or eights and bake on a flat sheet

in the oven until fairly soft. The outsides should be golden. We use a

toaster oven. Add to the mixture and simmer for up to an hour to let

flavours mix.

Meanwhile make the rice.

1 onion

5 cardamom pods

2 whole cloves (or 1/8 tsp ground cloves)

1 stick cinnamon

2 T rose water

1 1/2 tsp salt

1 1/2 - 2 cups basmati or long grain white rice

Chop onion and saute in water. Add spices and mix for a few seconds. Add

rice and cook until opaque. Add twice as much water as you used rice,

bring to the boil, then turn to minimum and leave covered for 12 mins.

Remove cardamom pods and cinnamon stick, which will be sitting on

the top of the rice.

Put half the rice mixture on the bottom of a large oven-proof dish.

Put the vegetarian mixture on top, then use the remaining rice mixture on

top of it.  Heat in the oven to warm through.


bombay-aloo

Date:    Wed, 16 Mar 94 12:39:43 EST

From:    "Elisabeth." <eac9m@poe.acc.virginia.edu>

simple Bombay Aloo:

Yellow potatoes, scrubbed and quartered (or eighthed :) depending

on size)

a chopped onion

a handful of fresh or frozen peas

optional other vegetables might include carrots, cabbage,

cauliflower, whatever you want

a good bit of madras curry powder (to taste, maybe starting from

a teaspoon per estimated serving) -- this kind of curry powder is

available in almost all grocery stores...the big spice brands

schilling and mccormick make it, for example

a big handful of cilantro leaves

optional garnish : dairy or soy yogurt, raisins

this comes out great with everything but cilantro and garnish

cooked in a pressure cooker; otherwise "sautee" the onion and

curry powder in a little apple cider vinegar, then add the

potatoes and optional vegetables and a little vegetable broth.

simmer until the potatoes are almost done; add peas.  simmer

about five minutes. stir in cilantro; serve immediately with

yogurt if desired.


cabbage-carrot-bahji

Date:    Tue, 09 Nov 93 09:36:45 CST

From:    mindy.s.mymudes@uwrf.edu

adapted from Indian Lowfat Cooking

                              The key to a healthy and exotic

                                    Diet

                              Roshi Razzaq

                              Chartwell Books, Inc.

                              1993 Quintet Publishing

                              A division of Book Sales, Inc

                              110 Enterprise Ave.

                              Secaucus, NJ 07094

CABBAGE AND CARROT BAHJI

1 tbsp coriander seeds, crushed

1/2 tsp cumin seeds

2-3 dried chilis

4 cups shredded cabbage

1 cup diced carrots

1/3 cup chopped tomato

1/4 tsp tumeric

1 green chili, chopped

Pam or dry fry coriander, cumin seeds, and whole chilis, Stir for a min

over medium heat, or until chilis darken. Add carrots, cabbage, tomatoes,

then tumeric, green chilies,. Stir to mix thoroughly. Reduce heat, cover,

and simmer 15-20 minutes. Vegies should be a little crunchy, but if you like

mooshy, cook 'em a little longer.


capetown-curry

Date:    Fri, 14 Jan 94 10:56:12 CST

From:    maoh@phyast.nhn.uoknor.edu (Maureen O'Halloran)

*** Capetown Fruit and Vegetable Curry  ***

Slightly adapted from "Sundays at Moosewood" cookbook.

4 cups (or less) chopped onion

2 garlic cloves, minced

1 teaspoon grated fresh ginger root

water

*** spices **

1 1/2 Tablespoons ground cumin

1 1/2 Tablespoons ground coriander seeds

1 1/2 teaspoons cinnamon

1 teaspoon turmeric

1/2 teaspoon cayenne or other ground red chili

1/2 teaspoon ground fennel seeds

1/4 teaspoon ground cardamon

1/4 teaspoon ground cloves

***

2 (or more) medium zuchini, quartered lengthwise and

            chopped into 1 inch pieces

1 1/2 cups water

1 cup (or more) firm green beans

2 tart green apples (or pears), cored and cubed

1 red (or green) bell pepper, coarsely chopped

1/2 to 1  cup chopped dried apricots

1/2 cup currants or raisins (I used currants)

1/4 to 1/2 cup apricot conserve (or orange marmelade --- I used 1/4 cup)

fresh lemon juice (optional)

***

cooked brown rice (or white)

bananas

***

Heat a heavy pot (non-stick or sprayed with cooking spray) until

medium-hot. Add onions, garlic and ginger, stir til slightly brown and

sticking, then add a splash of water and stir to unstick the onions.

Keep cooking for about 5 minutes, stirring all the while.  Let the

onions stick a little, but add small amounts of water and scrape the

bottom to prevent burning.

Add spice mix and continue to cook for 10 more minutes, again letting

the mixture stick slightly but adding water as needed to prevent

burning. (I set the timer for 10 minutes to make sure I'm patient

enough to cook for 10 minutes. If you need to leave it for a little

while, just add more water to prevent burning).

Add zuchini and 1 1/2 cups water, stir well to clear the bottom of the

pan, cover and simmer for 10 minutes.

Mix in green beans, apples, bell pepper and dried apricots. Simmer

gently for about 20 or 30 minutes, until beans are cooked to your

taste.  Stir in currants and apricot conserve (orange marmelade).

Adjust flavors to your liking by adding more cayenne or Garam Masala

for spiciness, lemon juice for tartness, more apricot conserve for

sweetness.

Serve over rice garnished with sliced banana.

When I made this I ran out of onions so I used only about 2 cups,

chopped rather finely in the food processor with the garlic so that

together with the spices it makes sort of a paste.  I used only 1/4

cup of orange marmelade (the "no sugar" kind, i.e. all fruit and juice

concentrates) and added a bit more Garam Masala (a spice mix) and a

little lemon juice at the end.  Very good -- both spicy and sweet.  I

used fairly tart Granny Smith apples, I don't think it would be as

good with pears.  Before I found cardamon at a reasonable price in an

Indian grocery store I always used to substitute nutmeg for it. Oh --

and I used a green bell pepper since I can't bring myself to spend

$1.50 for a single red bell pepper.


cauliflower-bhaaji

Date:    Wed, 29 Sep 93 10:22:00 BST

From:    Michael Traub <traub@btcs.bt.co.uk>

Cauliflower Bhaaji

------------------

1 cup	water

2 teaspoons	Cummin

2 teaspoons	Coriander

2 teaspoons	Paprika

1 teaspoon	Black Mustard Seeds

1/2 teaspoon	Turmeric

3 cloves	Garlic, crushed

1/2 inch	Fresh Ginger, crushed

1 large	Onion, chopped

1 	Red Chilli, chopped

1 teaspoon	Black Pepper

1/2 teaspoon	Salt (optional)

1 teaspoon	Vegetable stock (I use Vecon)

1 large	Cauliflower

1 can	Tomatoes

2 tablespoons	Tomato puree/paste

1/2 cup	Sweetcorn/Corn

Bring  water  to  the  boil  in  a  frypan  on the highest setting. Add the

cummin,   coriander,  paprika,  black  mustard  seeds  and  turmeric.  Boil

ferociously  for  a  good five minutes, adding boiling water if the mixture

begins  to  dry  out  too much. Add the garlic, ginger, chillies and onions

with  a  little more water and continue on a high heat. Add the base of the

cauliflower  and  any  green  stalks  and simmer covered till soft. Add the

cauliflower  florets  and  baste  in the spices (a little more water may be

needed).  Add  the  tomatoes,  stock,  salt  and pepper and leave simmering

covered  for  about  15 minutes. Add the sweetcorn (optional, un-authentic,

but  what  the hell) and then the tomato puree to thicken. Serve with brown

basmati  rice  or  home made chappatis (which my wife makes so don't ask me

how:-).


cauliflower-bhaji

Date:    Wed, 23 Mar 94 10:43:06 PST

From:    Susan Ross <sbross@u.washington.edu>

Cauliflower Bhaji

This is exquisite!

Preperation time:35 mins.

Cooking time:20-25 mins.

Serves 4

1 tsp.cumin seeds

2 onions, thinly sliced

2 cloves of garlic, crushed (or more!)

1 red chili, sliced thinly

1 tsp. turmeric

1/2 tsp. ground coriander

1 large cauliflower, broken into florets

1 lb. potatoes, cubed

2/3 cup water

3/4 cup plain non-fat yogurt

2 cups frozen peas

1 tablespoon chopped cilantro leaves

2 tsps. garam masala (you can use curry if you don't have this)

Saute the onions, garlic and cumin seeds in a little water until

softened.  Add the cauliflower and potatoes and cook, stirring for 5 mins.

Sprinkle in the ground coriander, turmeric and chili.  Mix well.  Add the

water and yogurt and bring to a boil, reduce heat, partly cover and

simmer for 10-15 mins., until the veggies are tender.  Add the remaining

ingredients and cook for 5 mins.  Garnish with cilantro leaves and serve!


cauliflower-potatoes

Date:    Fri, 22 Oct 93 12:51:03 EDT

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

Cauliflower and Potatoes

1 head cauliflower (white part about 6" across)

2-3 waxy potatoes, peeled and diced

1-2 cups veg broth or water

1 large onion (is there any other size :-)  )

Good quality curry powder to taste

salt/pepper to taste

1/4 cup frozen peas

Cut the cauliflower into florets.  Saute the onion in some of the broth unitl

transparent in a large dutch oven.  Add the rest of the broth and about

1 T curry powder.  Mix well, then add the potatoes and cauliflower.  Boil

(covered) then turn down heat to medium low and cook until potatoes are

tender.  Adjust seasonings, adding more curry powder or salt/pepper to taste.

Just before serving add the frozen peas and stir well.  Serve over hot

basmati rice.


cauliflower-shaak

Date:    Wed, 04 Aug 93 15:32:40 +0700

From:    Malcolm <scomgm@thor.cf.ac.uk>

CAULIFLOWER & PEA 'SHAAK'

The word 'shaak' means that it is a vegetable dish with little or no

sauce.  It is indian in origin.

1 tsp mustard seed,  1 tsp cumin seeds

1 med Cauliflower divided into florets

1 tsp turmeric, 1/2lb frozen peas

1.5 tsps chilli powder, 2 tblsps ground coriander

1/2 tsp garam Marsala and a bunch of green coriander (cilantro) to serve

(optional)

Heat a heavy bottomed pan. Add the mustard and cumin seeds. Place the

lid on securely and wait for the seeds to finish 'popping'.

Add a little water (about 1/4 inch). Add cauliflower andturmeric. Mix well.

Turn up the heat, cover and steam the cauliflower for 5 minutes or so.

Add the peas, chilli powder and ground coriander and mix well. Turn

the heat to simmer, cover and cook until cauliflower is just tender.

Sprinkle with coriander leaves and garam marsala and serve over

wholegrain rice or any ot her grain.


channa-daal

Date:    Tue, 16 Nov 93 08:30:50 CST

From:    mindy.s.mymudes@uwrf.edu

CHANNA DAAL KHICHIRI

Lentils and rice with onions

1 cup rice

1/3 cup lentils

1/2 cup sliced onion

1 tsp cumin seeds

1/2 inch cinnamon stick

2 cloves

1 brown cardamom pod, split or bruised

10-12 peppercorns

Rinse rice and lentils separately, then soak them in 2 1/2 cups of water

for 20-25 minutes. Drain them well and put off to side.  Slowly dryfry onions,

in heavy saucepan. When they begin to carmelize and brown, and exude moisture,

add

cumin, cinnamon, clove, cardamom, and peppercorns. If they stick, add a little

water. Stir until onions are golden brown. Add 2 1/4 cups off water and put

in lentils first. Let it come to a boil, reduce heat to a minimum, cover and

cook 10 minutes, add drained rice, stirring gently to mix lentils and and

rice together. Cover and continue cooking for 20-25 minutes, let stand 3

or 4 minutes before serving.


chickpea-potato-curry

Date:    Fri, 01 Apr 94 10:54:03 EST

From:    volgon@MIT.EDU (Deborah Flynn)

Chickpea/potato curry

1 can chickpeas, drained

Carrots (about a cup) cut up

Potatos (about a cup) diced (we used leftover boiled potatos)

1 can crushed tomatos

1 cube bullion

1/2 cup scallions, chopped

curry powder

1/4 tsp nutmeg

salt & pepper to taste (optional)

cooked rice

In a large skillet combine the above ingredients, except the rice.  Cover and c

ook until the carrots are done. (add a little water if it is getting too dry)

Serve over rice.


crockpot-curry

Date:    Tue, 20 Jul 93 10:49:45 PDT

From:    Lisa Corsetti <lisa@zeppelin.llnl.gov>

I remembered to bring in my crockpot version of this Indian dish.

When I made it, I added about a half a cup of wheat berries to

include some grains.  Another thing I may try next time is to

add lentils.

Cauliflower and Potato Curry

----------------------------

4 Cups potatoes, peeled and quartered

1 small cauliflower, cut into florets

a pinch of asafetida

3/4 tsp ground turmeric

1/2 tsp chilli powder

1 1/2 tsp ground cumin

3/4 tsp salt

big pinch of sugar

2 tomatoes, chopped

1 1/4 cups water

1/2 tsp garam masala

1/2 cup wheat berries (optional)

Method:

Add all ingredients to a crockpot and cook on low for

approximately six hours.  If you're adding wheat berries,

        cook them on high with an additional cup of water for an

        hour, then add remaining ingredients and cook on low.

With the wheat berries, if things start drying out, add

        more water.


crockpot-lentil-curry

Date: Mon, 25 Sep 1995 09:09:59 -0400

From: ReddHedd@aol.com

Here is one of our family favorites.  My husband, who is a meat & potatoes

guy, just loves this.

Crock Pot Lentil Curry

1 c. dried brown lentils

1 c. dried Masoon Dal (You can find this at an international grocery -- or

just use 1 more cup dried lentils.)

4 large red potatoes, cut into 1/2-inch chunks (skin left on)

1/2 c. dried barley (OPTIONAL -- I add this for some more fiber.)

2 onions, chopped coarsely

3-4 cloves garlic, minced

1-2 c. chopped green cabbage

2 c. strong vegetable stock

4 c. water (or up to the rim, if you'll be gone long)

2 Tbsp.+ curry powder (This amount varies by strength of curry & by taste.)

1 tsp. Five Spice powder

1 tsp. garlic powder

2 Tbsp. soy sauce

Throw everything into your crock pot -- makes a lot.  Stir well to mix

thoroughly.  Cover and put on low.  When you get home, it will be finished &

ready to eat!  Serve with basmati rice and some mango chutney.

Oh, please include me on any of the information passed around about VLF

eating and pre-pregnancy and pregnancy planning and eating.  TIA!


curried-carrots-lentils

Date:    Wed, 08 Dec 93 16:41:36 PST

From:    arien kismet del'tai <arien@blegga.omnigroup.com>

Curried Carrots & Lentils

(adapted from _The New Basics_)

1/2 C dried red lentils

1-1/2 C water

3 carrots, peeled & cut into 2" pieces

1/2 C chopped onion

1/4 C golden raisins

1/2 tsp salt

3/4 tsp curry powder

1/2 tsp fennel seeds

black pepper, to taste

(I'd normally dry-roast the curry & fennel ahead of time,

but that would take away from the ease of the dish)

Combine lentils & 1/2 C water in a 2-qt microwave-safe

casserole.  Nuke at full power, covered, for 5 minutes.

(If water foams and spills over, add 1-2 Tb more water.)

Stir in carrots & another 1/2 C water; cover, and nuke for

5 minutes.

Stir in 1/2 C water and all the remaining ingredients;

cover, & nuke for 5 minutes.  Serve.  (Intended for 650-700

watt microwave; cook longer if yours is less powerful.)


curried-cheese-potatoes

Date:    Sun, 12 Sep 93 12:34:04 CDT

From:    <U33754%UICVM@UIC.EDU>

This is a Northern Indian dish "developed" by Suneeta Vaswani who

teaches Indian cooking in Houston, Texas.  I think her descriptions

and attention to detail are particularly good.  Note how she knows the

order to introduce the spices.  The curry (sauce) can be used by

vegans on dishes of broiled potatos or rice.

---

Curry (vegan)

1 inch piece of cinnamon stick

4 whole cloves

2 large onions, pureed (in water)

4 garlic cloves, minced

1 serrano chile, minced (omit if you don't do *HOT* foods)

1/2 inch piece of ginger, peeled and minced

2 tsp ground coriander

1 tsp ground cumin

1/2 tsp ground turmeric

1/2 tsp Indian chile powder or red/cayenne pepper (omit for nonHOT)

salt

1 28-ounce can tomatoes, pureed

3 tbs chopped cilantro

1 tsp ground cumin

Stir cinnamon and cloves at high heat for 1 minute.  Add pureed onion and

cook until golden and moisture has evaporated (stir frequently, about 15

minutes). Add garlic, chili and ginger (stir for 3 minutes).

Add coriander, cumin, turmeric, chile powder and salt (stir for 3 to 4

minutes).  Blend in tomatoes, reduce heat (cover, simmer until thickened,

about 15 minutes).

---

Curried Cheese and Pea/Potato Rounds (nonvegan, or use tofu cheese)

6 medium boiling potatos, cooked/peeled/mashed

1 1/2 tsp salt

1/4 tsp turmeric

1 pound frozen peas, thawed/mashed

4 to 5 serrano chiles, finely chopped (ouch!, omit for nonHOT)

6 tbs fresh lemon juice

1 1/2 tsp salt

1/2 tsp "sugar"

12 to 14 Panir balls (the cheese recipe follows)

fine dry breadcrumbs, unseasoned (or rice crispies :)

3 to 4 tbs flour

3/4 cup water

The original called for deep fried balls, but I bake them instead.

Mix mashed potatos with salt/turmeric, heat in large nonstick skillet (4

minutes, stirring occasionally to prevent sticking), remove from skillet.

Mix mashed peas with chiles/lemon/salt/sugar, and heat in the same large

nonstick skillet (4 minutes, stirring occasionally to prevent sticking).

Place the potato mixture in palm of hand, flatten into 3 to 4 inch rounds

that are 1/2 inch thick.  Put a walnut sized panir in center, fold over

the potato mixture and roll until sealed and rounded, press firmly to

eliminate air pockets.  Press pea mixture around potato rounds.  Make

12 to 14 of these.

Spread breadcrumbs in shallow pan.  Whisk water with flour for a smooth

thick paste. Dip balls in flour paste, then roll in breadcrumbs, set each

one aside.  I suggest you lay out the balls on a nonstick pan and place

in 400F oven for 10 to 15 minutes, or broiler for 8 to 10 minutes (the

recipe calls for deep frying one at a time).

Cut rounds in half, arrange on a decorative silver platter, spoon curry

around.  Sprinkle with the diced fresh cilantro and cumin powder.  Serve.

---

Panir (Indian cheese) can substitute skim milk farmer's cheese methinks

3 quarts skim milk (you want milk with plenty of milk solids, since it

replaces the recipe's whole milk, or increase milk by 1 to 2 quarts)

6 tbs fresh lemon juice

salt to taste

cheesecloth

1 1/2 hours of advance preparation time

Bring milk to boil over medium heat, add lemon juice, 1 tsp salt and stir

until whey separates from milk solids and appears translucent(5 minutes).

Pour milk in cheesecloth lined strainer, let drain.  Discard whey or use

in soup.  Tie the cheesecloth "bag" to faucet and continue draining (3 to

4 minutes).  Untie cheesecloth, flatten cheese and pat into 1 inch thick

circle. Rewrap in cheesecloth, place in flat dish on edge on sink.  Twist

end of cheesecloth and drape over edge of dish (I think to facilitate

dripping in the direction of the sink).  Place another flat dish on top

of the cheese and weight dish with heavy object.  Excess moisture should

drip through ends of cheesecloth into sink.  Let drain 30 minutes.

Remove panir cheese from cheesecloth.  Grate and mash (this gets the

lumps).  Season with additional salt.  Shape into 12 to 14 walnut-sized

balls.


curried-lentils-pineapple

Date:    Thu, 13 May 93 16:28:22 +0700

From:    Malc <scomgm@thor.cf.ac.uk>

                                 CURRIED LENTILS & PINEAPPLE

I love fruit with pulses, so really enjoy this. It's nice garnished with

sliced tomatoes.

INGREDIENTS

1 large onion, finely chopped                     1.5 pints of water

1 clove of garlic                                 4 tsps curry powder

12 ozs split red lentils               14 ozs of pineapple pieces (drained)

serves 4

METHOD

Saute the onion and garlic in a little veg. stock or water.

After 10 mins or so add the curry powder and lentils. Stir for a minute or so

to ensure that the currypowder is well mixed in.

Drain and thoroughly mash (yes - mash!), the pineapple pieces and add them to

the pan , along with the water (less the ammount you used to saute!) and bring

the lot to the boil. cover the pan with a lid and simmer gently on a low heat

for 20-30 minutes - ensure lentils are soft and cooked !

Pile onto a warm dish and garnish with tomato slices. Delicious with

brown rice and lime pickle !


curried-mushrooms

Date:    Wed, 04 Aug 93 11:20:47 CDT

From:    maoh@phyast.nhn.uoknor.edu (Maureen O'Halloran)

Curried Mushrooms

1 lb (500 gm) mushrooms

2 leeks or 2 spring onions (scallions)

2 cloves garlic, crushed

1/2 teaspoon finely grated ginger

6 curry leaves

2 tsp curry powder

1 tsp salt

1 tsp garam masala( or 1/2 tsp nutmeg )

1/2 cup apple juice

2 tsp lemon juice

Wipe mushrooms clean and cut in chunks if large.  Slice

leeks or onions finely.  Put a few teaspoons water in a

non-stick pan and fry leeks (onions), garlic, ginger and

curry leaves until soft (add water as necessary). Add

curry powder, salt and mushrooms, stir

til mushrooms release liquid, then cover and cook on

low heat 8-10 minutes. Sprinkle with garam masala or nutmeg,

add applejuice and cook uncovered, stirring til heated

through.  Remove from heat and stir in lemon juice.

Serve with rice and whatever.


curried-peas-potatoes

Date:    Tue, 23 Aug 94 21:28:01 CDT

From:    Jessica Shawl <jshawl@eecs.ukans.edu>

Adapted from Extending the Table...  A World Community Cookbook By

Joetta Handrich Schlabach pg180

Curried Peas and Potatoes (India)  Serves 4-6

In medium saucepan, heat:

2T water

Add and saute':

2 1/2 tsp ginger root, chopped

2 1/2 tsp garlic, chopped

1/2 c. onion, chopped

1/4 tsp salt

When onions are brown, add:

1 tsp ground cumin

1/2 tsp ground turmeric

1/8-1/4 tsp ground red pepper (depends on how hot you like it)

Stir in:

3 medium tomatoes, chopped

1 1/2 Tbsp cilantro, chopped OR 1 1/2 tsp ground coriander

Cook 5 minutes, until liquid evaporates.

Add:

1 large potato, cubed

3/4 c water

Stir well, Bring to a boil.  Simmer, covered, 10 minutes.

Add:

3 c. frozen peas

Simmer 5 minutes, or until potatoes and peas are tender.  Garnish with

1Tbsp cilantro, chopped, and 1/2 tsp garam masala (optional).  Serve over

rice as main dish, or as side dish with curry meal.

Options: (I haven't tried the following)

Substitute 2 c canned tomatoes for fresh tomatoes.

Reduce or omit water when cooking potatoes and peas.


curried-rice-lentils

Date:    Tue, 21 Mar 95 09:01:00

From:    Tabatha.wnin@smtp.usi.edu (Tabatha)

This recipe is from the book 'Fast Vegetarian Feasts'

by Martha Rose Shulman.  She writes that this recipe

is good by itself, topped with yogurt and chutney or

raisins, and it makes a fine stuffing for acorn

squash.  And if the quantities below are doubled,

you'll have more than enough for an evening's

meal and stuffing for acorn squash the following

night.

CURRIED RICE W/LENTILS

Broth/Water (in place of 1-2 tbsps. oil)

1/2 onion, chopped

3 cloves garlic, minced or put through a press

1/4 teaspoon ground ginger

1/2 teaspoon turmeric

2 to 3 teaspoons curry powder, to taste

1 cup brown rice, washed

3/4 cup dried lentils, washed and picked over

4 cups water

2 vegetable bouillon cubes

  Salt to taste

1/2 cup raisins or currants

  1 large, tart apple, or 2 medium, diced

FOR GARNISH: 1 cup plain low-fat yogurt (or fatfree)

and 1/4 cup raisins or chutney

Heat the broth/water (in place of the 1-2 tbsps. oil)

in a heavy-bottomed soup pot, saucepan, or Dutch oven

and saute the onion with 1 clove of the garlic until

it begins to turn translucent.  Add the ginger, tur-

meric, and curry powder and saute for a few minutes

longer.  Add more broth/water, if necessary, and the

rice, and saute for 2 minutes.  Add the lentils, 4

cups water, bouillon cubes, remaining garlic, and

raisins and bring to a boil.  Cover, re-

duce the heat, and simmer for 25 minutes.  Add the

apples and simmer, covered, for another 10 to 15

minutes, or until the water is absorbed.  Serve

topped with yogurt and the additional raisins or

other garnishes.


curried-vegetables

Date: Fri, 14 Jul 1995 09:26:27 -0800

From: jan@aloha.net (Jan Everly Williams)

CURRIED VEGETABLES & GARBANZO BEANS

(1 hour)

1-1/2 lb. salad-type potatoes

2 cans (15 oz. each) garbanzo beans

Large onion, coarsely chopped

Red bell pepper, coarsely chopped

3 T. dry sherry

4 cloves garlic, minced

4 c. water

1 can tomato paste (6 oz.)

1/4 tsp. cayenne pepper

4 tsp. curry powder

2 tsp. salt

1 c. frozen peas

Scrub the potatoes and cut into 1-inch chunks. Drain and rinse the garbanzo

beans. Saut=E9 the onion, bell pepper, and garlic in the sherry. Add the

water, tomato paste, cayenne pepper, curry powder, salt, potato chunks, and

garbanzo beans. Bring to a boil, lower heat, and simmer, loosely covered,

for 25 minutes. Add peas and simmer another 5 minutes. Makes a lot.

Serve on rice and top with sliced green onions. Applesauce is a good side

dish with this.


curried-veggies

Date:    Sun, 26 Jun 94 19:16:58 CDT

From:    maoh@phyast.nhn.uoknor.edu (Maureen O'Halloran)

Curried Vegies

2 onions, chopped in food processor

several cloves  garlic, crushed

2-3 teaspoons semi-hot curry powder (a good blend)

chopped vegies (celery, carrots, green pepper, canned tomatoes,

mushrooms, eggplant, whatevers available)

1/2 to 1 cup apple juice

water

In non-stick pot, place onions and garlic, stir til lightly browned,

add a little water and deglaze, add spices.   Cook about five minutes

until onions are soft, adding a little more water as needed to prevent

burning. Add vegies, apple juice, cook til vegies are done.  I never

made this with generic curry powder, I don't think it would be as

good.


curry

Date:    02 Mar 95 17:11:07 +0600

From:    Ed Resnick<EResnick@wecnotes.semcor.com>

Here's my curry recipe (all seasonings can be adjusted to taste):

1 medium sweet potato, peeled and cut into chunks

1 medium onion, cut into chunks

1 tsp curry powder

1 pinch of hot pepper flakes

Water or vegetable broth

1 Heaping tbs of cornstarch mixed with a little cold water to form a thin paste

"Saute" the onions in a wok or large frying pan until soft.  Add the sweet

potato and seasonings.  Stir until the curry powder forms a paste on the

vegetables, adding more liquid if necessary.  Add enough liquid to _almost_

cover the sweet potato and bring to a boil.  Reduce the heat, cover and simmer

for about 15 minutes or until the sweet potato is tender.  Thicken with the

cornstarch paste.  Enjoy.


curry-2

Date: Fri, 10 Mar 1995 17:16:16 -0500 (EST)

From: Alkesh Shah 563-8772 <shah@stowe.FMR.Com>

Curry Recipe

This is the way I make mine for Indian style recipes.

2-3 	medium sized onions

1	teaspoon Fresh Ginger

1-2	teaspoons Fresh green chilli

2-3	medium sized tomatoes

1/8	teaspoon of turmeric powder

1/4	teaspoon of red chilli

1/4	teasppon of Garam Masala

1/4	teaspoon of Salt (actually to taste)

Grate the onions in the food processor. Start sauting the onions.

If you don't want to use any oil in this step, keep stirring so that onions

don't stick in the pan.

While the onions are turning into light brown color. Add freshly

chopped ginger and green chilli. Add all the spices and stir. At this point

all the flavors will mingle and to preserve the spiceness of curry you should

cover and let simmer on low for 5 minutes. Add fresh finely chopped (paste)

tomatoes. and cover an let simmer on very low for 15-20 minutes.

Variations : You can add paste of green bell pepper, red bell pepper. (I

always use Fresh). you can also add spinach to give a different color (green

as compares to normal red/yellow). Add Fresh cloves, cinnamon, bay leaves,

pinch of saffron, corriander powder and finally fresh corrinader leaves.

In this curry you can add combination of veggies - cubed potatoes, Cauliflower,

Eggplant, Peas, Indian Paneer (Homemade Cheese).

Serve over rice or with fresh Indian stype bread (Naan, Poori, Paratha).

This is making me hungry now -:)-:)

- Alkesh


curry-rice-broccoli

Date:    Fri, 04 Mar 94 15:33:57 EST

From:    Laurie Kramer <kramerl@gdb.org>

Curry Rice with Beans and Broccoli (vegan)

------------------------------------------

1.  Prepare packaged curry rice.  There are a lot of good brands out there.

2.  While it's cooking, chop up some broccoli and open a can of Progresso

    black beans.  Nuke the broccoli for about 2 minutes; the beans for 3.

3.  Mix together.  Voila!

This is a very colorful and filling meal.  Good for lunch the next day, too.


curry-spinach

Date:    Mon, 12 Dec 94 15:01:20 EST

From:    jmhodapp@aplcomm.jhuapl.edu (Hodapp Jonathan M. F3D x3782 )

  Scott's Curry Spinach

Sautee onions in a pan (use broth, vinegar, or Pam).  When soft, add frozen

block of chopped spinach (if you were clever enough to thaw it, so much

the better).  Stir for a minute.  Put in pyrex pan (yes, these recipes are

brought to you by Pyrex, makers of fine bakeware.  Back over to you, Alex).

Dump one can of creamed corn on it.  No, creamed corn doesn't have any

cream, it is just blended.  Douse liberally in curry!  Get good curry bulk from

an Indian/Oriental market and avoide the McCormick's stuff which is 44$/lb.

Bake the onions, spinach, and creamed corn (with curry!) for 20 minutes

on 350 or so.  Serve over basamati rice or just eat out of the pan.


dal

Date:    Tue, 11 Oct 94 14:15:00 EDT

From:    Lauren Bednarcyk <saslab@unx.sas.com>

As promised, here's my modified Laurel's Kitchen Dal recipe.

Dal

---

1.5 cups yellow or green split peas

1   tsp  salt

1        onion

.5       green pepper

1   tsp  tumeric

.5  tsp  curry powder

1.5 tsp  black mustard seeds

         juice of 1 lemon

Boil the yellow split peas in 2 cups water for about 30

minutes--until they are tender but not so long that they

lose their shape.  They should be rather dry, like mashed

potatoes, but keep an eye on them.  You may need to add a

little more water along the way.  Stir in salt.  While the

peas are cooking chop onion and green pepper.  Combine with

tumeric and curry powder and set aside.

Heat up a heavy pan with a lid.  When it is very hot, add mustard

seed and cover.  The seeds will pop noisily; shake the pan during

this process to make sure they don't burn. (Traditionally, you do

the seed popping in oil.  It works without, but you need to be

ready to add the next ingredients quickly.)  When the sound quiets

down, add the onion mixture and a little water for saute.  Saute

until onion is transparent and golden, and then stir this mixture

into the peas along with the lemon juice. Serve with Chapatis

(Indian bread) or over basmati rice, or whatever creative way

you feel like doing.

Makes about 4 cups.


dal-bhaat

Date:    Mon, 08 Nov 93 14:03:16 CST

From:    mindy.s.mymudes@uwrf.edu

adapted from Indian Lowfat Cooking

                              The key to a healthy and exotic

                                    Diet

                              Roshi Razzaq

                              Chartwell Books, Inc.

                              1993 Quintet Publishing

                              A division of Book Sales, Inc

                              110 Enterprise Ave.

                              Secaucus, NJ 07094

DAL BHAAT (sort of)

scant 1 cup red lentils

2 tsp garlic-ginger paste

pinch of tumeric

1 green chili, chopped

2-3 cloves garlic

2-3 whole dried chilis

1/2 tsp cumin seed

1/4 tsp garam masala

1 tbsp. chopped chives

Put unsoaked lentils in medium, heavy saucepan, wash with 2 or three changes

of water, then drain.  Add 2 1/2 cups water, G&G paste, tumeric, green chili.

Bring to a boil gradually over medium heat, lower heat, cover, and simmer for

30 minutes.  Stir vigorously with wooden spoon to help break up lentils,

cook for about 10 more minutes, until lentils are soft and mushy.

Use pam or good non-stick pan to temper spices. Add garlic, whole dry chiles

and cumin seeds to hot pan. As soon as seeds sizzle, and garlic pales to pink,

about 2 minutes, pour into lentils. Stir it well and simmer another 2-3

minutes. Sprinkle with garam masala and chives just before serving. Pull

out chillis if you wish.

GINGER and GARLIC PASTE

4 oz. ginger root, lightly scraped washed and cut into chunks, and the same

amount of garlic, peeled. Put ingredients in a blender with a very little

water, just to help grinding. Spoon into airtight jar and store in fridge,

or freeze it. total calories, 72


dal-potato-sauce

Date:    Wed, 27 Apr 94 00:02:51 EDT

From:    Muriel Kranowski <DOC@VTVM1.CC.VT.EDU>

This is slightly adapted from an Indian cookbook by Yogi Vithaldas.

He considers it soup, but it can just as well be a sauce.

               DAL AND POTATO "SAUCE"

   1 cup moong, toor, or urhad dal, or green or yellow split peas

    (I used moong dal -- little greenish Indian legumes)

   8 cups water

   1 tsp salt

   2 potatoes, peeled and cut up pretty small

   2-3 thinly sliced green onions

   dash of chili powder (you can use green chilis if you like it hot)

Wash the legumes, and bring to a boil in a very large pot in the

8 cups of water with the salt. (They really foam up and will surely

boil over in anything but a very big pot).  Cook for 15 minutes, then

add the potatoes.  Cook until the legumes and potatoes are very soft

-- another 20 to 30 minutes.  I don't like things too lumpy, so I

smooshed the potatoes against the sides of the pot with a big spoon

when they got real soft.  If you like your green onions raw, add

them at the very end, otherwise let them cook a couple of minutes

in the pot.  Add the chili powder or finely chopped chili -- I used

a bare dash, since my family isn't into hot.

You can have this as is, as soup, or can pour it over rice as a sauce.

In fact, we did both -- had some in bowls as a first course, then

poured some over rice and a green veggie (I think it was sliced

zucchinis and onions) as the main course.  It tasted great both ways.

This made an ample quantity for 3, with a good amount left over

for a couple of days' lunches.


dhal

Date:    Thu, 20 Oct 94 17:10:57 CDT

From:    Jessica Shawl <jshawl@eecs.ukans.edu>

 	I made this the other night, and my SO and I loved it, and it

 was SUPER easy!  It is yet another recipe from Extending the TAble...A

 World Community Cookbook by Joetta Handrich Schlabach pg156.  I made

 it with the split peas and served it over brown rice.  I think it is

 vegan too.

 Dhal (India)  Serves 4-6

 "Fry" in water or broth until golden brown:

 1 onion, diced

 1-2 cloves garlic, minced

 1 tsp ground turmeric

 1.5 tsp ground cumin

 1 tsp ginger root, finely grated

 1/4 tsp ground cardamom

 Add:

 1 c. dried lentils or split peas (if using split peas soak overnight)

 3 c. hot water

 1 tsp salt

 Bring to a boil.  Reduce heat, cover, and simmer until lentils are tender,

 about 45 minutes.  Remove cover and simmer over very low heat, stirring

 frequently, about 20 more minutes, until lentils are mushy and thick, about

 the consistency of refried beans.  Garnish with onions, thinly sliced

 and browned, or a squeeze of lemon.  Serve with rice.


dum-gobhi

Date:    Mon, 08 Nov 93 14:03:16 CST

From:    mindy.s.mymudes@uwrf.edu

adapted from Indian Lowfat Cooking

                              The key to a healthy and exotic

                                    Diet

                              Roshi Razzaq

                              Chartwell Books, Inc.

                              1993 Quintet Publishing

                              A division of Book Sales, Inc

                              110 Enterprise Ave.

                              Secaucus, NJ 07094

DUM GOBHI

(Cauliflower steamed with herbs and spices)

1 lb. cauliflower

1/2 tsp chili powder

1/4 tsp tumeric

2 tsp grated ginger root

1/3 cup chopped tomatoes

1 green chili, chopped

1 tbspn nonfat plain yogurt

2-3 tbsp chopped cilantro leaves

1/2 tsp garam masala

(see below)

Wash, drain, and cut cauliflower into 1 inch flowerets, including stem.

Combine chili powder, ginger, tomato, green chili, tumeric with the yogurt in

A small bowl. Spray with pam, use nonstick pan, use a little water, whatever

you do to nonstick yourself. Put Cauliflower into pan then pour spices over

the top. Cover pan tightly and cook over LOW heat for 10-15 minutes

(Cauliflower will steam in the spicy mixture). Stir in half the cilantro

leaves, increase heat to medium, and cook with lid off, for another 5-6

minutes, to drive off excess moisture. turn off heat and sprinkle with

garam masala and reamaining cilantro. Make sure all liquid is driven off,

serve with basmati rice. 4 servings, less than 98 calories

GARAM MASALA

2 oz. black cardamom pods, 1 oz piece of cinnamon stick, 1 oz. cloves,

2 oz. peppercorns

Heat a heavy skillet, reduce heat, add pods and cinnamon. Move them around

for two minutes. Add clves and peppercorn, and shuffle for another minute.

Turn off heat, but continue shuffling until the heat is out of the pan.

Pour roasted spices into grinder and grind til you have a fine powder.

If not fine, strain it, and discard what won't pass through strainer.

Save in airtight jar.


eggplant-curry

Date:    27 Apr 94 08:54:43 PST

From:    "Tanya Heikkinen"  <THEIKKINEN@marvin.ag.uidaho.edu>

This is a perversion of Mirza Ghassemi, a middle eastern dish.  A very

satisfying fatfree meal!

Roasted Eggplant Curry

(serves 3-4)

1 med eggplants

1 med onions, chopped

3 garlic cloves, minced

1 tsp turmeric

1/2 tsp salt

1/4 tsp black pepper

1 ea tomato, peeled and seeded (or about 1/2 cup canned tomatoes)

1 tsp curry powder

1 tsp mustard seeds

1 dash cayenne

Roast the eggplants over a charcoal grill, or roast them in a 400

oven until brown on the outside and soft on the inside.  Cool and

peel.  Saute the onions in water until translucent, then add garlic

and mustard seeds.  Cook until the onions begin to turn golden.  Stir

in the turmeric, cayenne and curry.  Add the eggplant pulp, onion

mixture, and tomato to a food processor and blend.  Add tomato until

the mixture looks thick and red-brown (don't add too much, or it will

be too sweet).  Add the salt and pepper.  Serve over steamed brown

rice.


fenugreek-cauliflower

Date:    Mon, 29 Nov 93 12:40:49 EST

From:    Crispin Cowan <crispin@csd.uwo.ca>

Cauliflower and Potatoes with Fenugreek

This recipe came out of _World of the East Vegitarian Cooking_, by

Madhur Jaffrey.  The book is really good, vegitarian, not VLF but not

difficult to adapt.  This recipe is said to be the Indian equivalent of

Kraft dinner:  quick & sleazy.  But it's delicious, and very healthy.

2 lb cauliflower (1 head)

2 medium-sized boiling potatoes (3/4 lb--I use more)

1/4 tsp whole fenugreek seeds

1 tsp whole cumin seeds

1 to 2 whole dried hot red peppers (I used the dried chipped hot

peppers, to taste as they're potent)

3/4 tsp ground tumeric

1 tsp ground coriander seeds

1 to 1 1/4 tsp salt

1/8 tsp ground black pepper

1 tsp garam masala

Discard the leaves & stem of the cauliflower.  Cut into small bits and

soak in water for 1/2 an hour.  Cut up the potatoes and soak in water

for 1/2 an hour.

Drain the cauliflower and potatoes.  Heat a *large* skillet over high

heat.  When hot, scatter the fenugreek seeds, the cumin seeds,

and the red peppers.  Stir once and quickly add the cauliflower and

potatoes.  Stur again and turn heat to medium.  Sprinkle the tumeric,

coriander, slat, and pepper and saute for 8 to 10 minutes.

Add 1/4 cup water and cover.  Turn heat to low and steam for 7 to 10

minutes or until tender.  Sprinkle the garam masala over veggies, stir

once, and serve.

I find that I like it served with a dollop of FF sour cream, but that's

a matter of taste.


fruit-chaat

Date:    Wed, 10 Nov 93 08:15:19 CST

From:    mindy.s.mymudes@uwrf.edu

FRUIT CHAAT

4 Servings

6 oz. canned guavas, drained

6 oz. honey dew melon

4 oz. pears

4 oz apples

4 oz tangerines

1/4 tsp cumin seeds, crushed

pinch chili poder

pinch finely ground black pepper

2-3 tbsp sugar or sub

2 tablsp fresh orange juice

2 tsp lemon juice

fresh mint leaves, crushed or broken, as garnish

Cut up all fruits into small cubes or tiny segments so that the spices can

mingle into fruits easily. Mix all spices togther in a bowel, pour in sugar,

orange and lemon juices,stir and shake the mixture to blend them. Pour over

the fruit, mix gently, garnish with mint leavesand chill well before serving

YUMMM


garam-masala

Date:    Fri, 03 Dec 93 06:23:26 EST

From:    jf_adams@unhf.unh.edu (Jon Adams - Grad School)

GARAM MASALA:

5 tsp coriander seeds   1 Tbsp. cumin seeds     1 Tbsp black peppercorns

1 tsp whole cloves      1 tsp cinnamon          1 tsp green cardomon pods

toast coriander and cumin seeds for 3-5 min.  combine w/other ingredients and

grind in mortar/pestle (or blender which works great for me).  Store in a

bottle for up to 6 months.  This is a great spice mixture!  But normly I don't

have those spices on hand so I cook without it.  But you might consider it

worth investing in as its a neat combination of spices for cooking.


garam-masala-2

Date:    Tue, 01 Nov 94 23:11:03 GMT

From:    Anne Washburn <quaker@vnet.net>

OK, now I am home and can provide the easy recipe for garam masala. It

comes from Jane Brody's Good Food Gourmet.

at p. 247: "You can prepare a reasonable garam masala by combining equal

amounts of cardamom, cumin, cinnamon, and coriander, and smaller amounts

of ground cloves and black pepper."

She also provides a "real" recipe for it at p.546:

4 1/2 t cumin seeds

4 1/2 t coriander seeds

2 t black peppercorns

1 1 1/2-inch stick cinnamon, broken into small pieces

1 1/2 t cardamom seeds (remove them from the pods)

1/2 t whole cloves

1. Heat a small heavy skillet over medium-high heat. Add the ingredients,

and cook them, shaking the pan, for about 5 minutes or until the spices

are brown but not burned.

2. Transfer the spices to a bowl, and let them cool. In a mortar with

pestle or in an electric coffee grinder or in a spice grinder, grind the

spices to a fine powder. Store the garam masala in an airtight jar.

Makes about 1/3 cup.

I have never bothered with the "real" recipe, but have just mixed in the

proportions given in the "easy" recipe, as needed. It's delicious for all

your garam needs!


garlic-chickpeas

Date:    Tue, 15 Mar 94 16:03:27 MST

From:    seb1@bighorn.dr.att.com (Sharon Badian, AT&T - GBCS Labs, Denver)

I adapted this from Madhur Jaffrey's Asian Vegetarian Cookbook

Chickpeas with chilis, garlic and potatoes - Serves a bunch

20 cloves of garlic, peeled

1/4 cup water

2 tsp cumin seeds

2 jalapenos, seeded and sliced (use more if you dare)

3 19 oz cans chickpeas, drained

6 potatoes, peeled and cut into small cubes

2 8 oz cans tomato sauce

1 tsp ground cumin

2 cups water

salt to taste

Process garlic in a food processor with 1/4 cup water until processed

into a smooth paste.

Heat a large skillet, wok or soup pot over medium high heat. Add

garlic paste and cook for a couple of minutes. Add more water if

it dries out too much. Add cumin seeds and stir for 1 minute.

Add tomato sauce, stir and cook for 2 more minutes.

Add remaining ingredients. Stir. Bring to a boil. Reduce heat to

simmer. Cover and cook for about 30 minutes or until potatoes are

done.


ghana-bhajee

Date:    Wed, 09 Jun 93 13:59:36 EDT

From:    jmemon@lehman.com (Janine Memon)

Ghana Bhajee

BIG SPANISH ONION

2 CANS CHICK PEAS (put 1/2 cup liquid aside for later use)

WHOLE TOMATO OR 1/2 CUP CANNED TOM

1/2 TSP LEMON JUICE

3 CLOVES GARLIC (PRESS)

2 TBSP FINELY CHOPPED GINGER

2 TBSP CORIANDER

1/4 TSPN CAYENNE

1/4 TSPN BLACK PEPPER

DIRECTIONS

Brown Onions in water (Can be done in very small amnt of oil also)

Add ginger and garlic

Cook 2 min.

Add all spices except salt

Cook 1 min.

Add tomatoes

Cook 5 Mins

Add the liquid from the chick peas

Add 1/2 cup water and lemon juice

Cook 10 mins

Add chick peas

Cook 10 mins

Add salt to taste.

This becomes a kind of paste and can be eaten as is. A friend of mine usually

makes some for work and we spread it on a type of Mediterranean Bread we get

here in NYC that is fat-free. It is called Shepard's Bread made by Damascus

Bakeries. It is very flat and thin and the Ghana Bhajee can be used as a filler


gobhi-mung

Date: Sat, 29 Jul 95 12:35:45 -0500

From: Ann Miner <annminer@nauticom.net>

                    *  Exported from  MasterCook II  *

                                Gobhi Mung

Recipe By     :

Serving Size  : 6    Preparation Time :0:00

Categories    : Main Dish                        Vegetarian

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1      cup           Yellow split mung beans

     2/3  cup           Finely chopepd onions

   1      tablespoon    Grated ginger

   2      teaspoons     Minced garlic

     1/3  teaspoon      Turmeric

   3      medium        Potatoes, peeled -- quartered

     1/3  small         Head cauliflower cut into -- - florets

   1      teaspoon      Salt

                        Cooking spray

   1      teaspoon      Cumin seeds

   2                    Green chilies -- seeded. shred

     1/2  teaspoon      Red pepper

   2      teaspoons     Lemon juice

   2      tablespoons   Chopped coriander leaves

Wash mung beans.  Put in a deep pot with onions, ginger, garlic, turmeric &

3 cups water. Bring to a boil & simmer for 15 minutes.

 Add potatoes, cauliflower, salt & another 2 cups water.  Cook for 15

minutes.

 Spray non-stick fry pain. When very hot, add cumin seeds & fry till they

turn dark brown.  Add chilies & red pepper & stir briefly.  Pour contents

into the stew.  Add lemon juice & coriander leaves.  Mix well.

Serve with plain cooked rice.

 Julie Sahni, "Classic Indian Cooking"  (Ghee removed).

                   - - - - - - - - - - - - - - - - - -


indian-chick-peas

Date:    Wed, 09 Jun 93 10:33:05 EDT

From:    Erika Penzer <penzer@Panix.Com>

Indian-style chick peas

1 large onion, chopped coarsely

4 cloves garlic, minced

1/2 tsp each cumin, fenugreek, cinnamon, mustard seeds, (or 1 1/2 tsp. garam

masala, or about this much of any other Indian spices -- I do it

differently each time)

2 cans chickpeas (about 3 1/2 cups I think)

juice of 1/2 lemon

3 Tbsp. no-fat tomato paste (if I can't find this, I boil down tomato

sauce until it's thickened)

2 tsp. peanut butter

Saute onion and garlic in nonstick pot until slightly browned. Add Indian

spices and cook about 30 seconds, or until spices start to give off

wonderful smells and turn slightly brown. Add chick peas WITH HALF THEIR

LIQUID if canned, with some cooking broth if cooked from scratch. Add

lemon juice and tomato paste. Cook about 10 minutes, to let chickpeas heat

through. Stir in peanut butter and cook a few minutes more. Season with

salt and pepper to taste and serve over rice.


indian-pea-puree

Date:    Wed, 04 Aug 93 15:32:40 +0700

From:    Malcolm <scomgm@thor.cf.ac.uk>

SPICED PEA PUDDING   (side dish)

1/2 lb yellow or green split dried peas

1 tsp whole cumin seeds , 1 tsp turmeric, 1/2 tsp ground cinnammon

1/2 tsp chilli powder, 6 whole cloves (or 1/2 tsp ground)

1/2 tsp grated nutmeg,  2 tsp 'lite' soy sauce

              __________________________________

                    ____________________

Wash the peas well and discard any discoloured ones. Put them in a

large saucepan with water and bring quickly to the boil. reduce the

heat and simmer, partially covered, until they have completely

softened and are beginning to break down (the time taken will depend

on how old they are). check the water frequently and add more as

required.

When the peas are almost done, gently heat the soy sauce and spices

for a few minutes, stirring often.

When the peas are cooked , drain if necessary and add the soy sauce

and spices.

Mash to a thick 'cream' , transfer to a hot dish and serve.

These are good served with curries or even cold with a salad. Cold

leftover s go quite hard and can be sliced and grilled on toast the

next day (recommended).

Of course - if you substituted the peas for lentils you have one quick

way of making Dahl !


kema

Date:    Fri, 28 Oct 94 19:31:09 EDT

From:    SUSAN WYLDER <ZF_WYLDER@scsu.edu>

Here's one of my favorite fast and easy recipes.  It's an East Indian

feast dish, pronounced KEY-ma.

---------- Recipe via Meal-Master (tm) v8.00 (BB)

      Title: Kema (Curried Vegetables)

 Categories: Vegan, Soy

      Yield: 6 servings

      1 c  TVP granules

    7/8 c  Boiling water

      1 lg Yellow onion, minced

      1 lg Clove garlic, crushed &

           --minced

    1/2 t  Ginger root, minced

      3 tb Tomato paste

      1 c  Stewed tomatoes

      2 t  Curry powder (may use 3 tsp;

           --I use 2 tsp curry & 1 tsp.

           --garam masala.)

      1 t  Salt

    1/8 t  Cayenne pepper

      1 c  Green peas, fresh or frozen

      1 c  Mushrooms, sliced

  Combine TVP and water in a bowl.  Let stand 10

  minutes.  In a non-stick skillet or wok, heat 2 tbs.

  water or other liquid.  Saute onion, garlic, and

  ginger root for 5 minutes.  Add TVP and stir

  constantly another 5 minutes (add additional liquid to

  prevent sticking, if necessary).  Add tomato paste,

  tomatoes, curry powder, salt, and cayenne and simmer

  for a few minutes.  Add peas and mushrooms, bring to a

  boil, cover, and simmer over low heat 5 minutes.

  Serve over rice.

  (Adapted from Vegetarian Times)


labra

Date:    Thu, 20 Oct 94 16:27:39 EDT

From:    cliberat@cott.com

                                            LABRA (T)

                            "Vegetables in a mingling mood"

SOURCE:  The Healthy Cuisine of India (recipes from the Bengal region)

AUTHOR:  Bharti Kirchner

TIPS:

- cook veggies uncovered part of the time/when simmered covered for a

long time veggies become soft and mashed, but cooked uncovered they

develop a rich roasted flavour

-Crush a few of the veggies at the end with the back of a spoon to

release their essense, blending to form a unique sauce

-since the quantity is large, a 12"(30cm) DEEP-SIDED skillet is

needed/this allows the veggies to lie in a single layer,which results

in more even cooking, rich roasted flavour+ holds their shape better

-important to add spices in order as indicated; for instance garam

masala-a hot spice is usually added when the heat is turned OFF,

otherwise it will lose its aroma with high heat, and turn bitter if

overcooked.

INGREDIENTS:

2 Tblsp (30ml)...........water or broth

1 1/2 tsp(7ml)..........sugar

1 ..............................bay leaf

1/4 tsp (1ml)............five-spice

3 Tblsp (45ml)...........peeled, minced fresh ginger

1/2 tsp (2ml)............turmeric

2 tsp (10ml)..............ground cumin

3/4 tsp (3ml)............salt

3/4 cup (175ml)........chopped tomatoes (about 3 Roma or 1 1/2 regular tomatoes

)

1/2 cup (125ml)........water

1/2 lb (1/4kg)...........potatoes (approx. 2 medium), cut into 1" cubes

1 1/4 cups (300ml)....yams cut into 1" cubes

2 cups (500ml)...........cauliflower cut into florets 1 1/2" in diameter

1 cup (250ml)............green beans, cut crosswise into 1 1/2" lengths

2 cups (500ml)...........eggplant cut into 1" cubes

1 to 3 tsp (5-15ml)....red chili paste (optional) or (see below)

1/4 cup (60ml)..........thawed frozen peas

1/2 tsp (2ml)............garam masala

Garnish:  Boris (lentil dumplings) (optional)

1. Heat water or broth in skillet (nonstick or Dutch Oven) over med.

heat Add sugar and fry(a few sec.) til it darkens/Turn heat to

med.low, fry bay leaf + 5-spice til they start crackling.  Add ginger,

turmeric, cumin and salt; then tomatoes + water.  Add potatoes and

yams.  Simmer, covered for 15 mins.

2. Add cauliflower, beans, eggplant + red chili paste.  Simmer,

covered, for 10 mins.  Turn heat to med. low.  Uncover + cook til the

veg. are almost tender approx. 10 mins.  Sprinkle 2 to 4 Tblsp hot

water over the veggies if they start to stick to the bottom, but try

not add any more than necessary; the sauce should be thick and clingy.

3. Add peas + simmer, covered til the veg. are tender, 3-5 mins.

Remove from heat.  Blend in garam masala.  Using the back of a spoon,

mash a few of the potatoes + yams to mix with the sauce.  Sprinkle

cilantro on top.

SERVING SUGGESTIONS:

In a typical Bengali home it would be served with rice, tart red

lentils, mellow tomato chutney or soft bread.

TO PREPARE RED CHILI PASTE:

Dried red chili, made into a paste adds a rich,warm flavour + a mellow

hotness to the dish.  You can roast the chilies first, to further

enhance the paste.  Put 2-4 whole dried red chilies on an ungreased

griddle or skillet over low heat.  Turn as soon as they start t o

darken on the bottom.  Repeat for the other side.  Soak the chilies in

hot water for 15 mins or til soft.  Remove the seeds to reduce

hotness.  Grind the flesh with a mortar and a pestle or in a

mini-chopper using 2 tsp or so of the soaking water.  *Do not

substitute with commercial red chili paste.  This paste contains other

ingred. which will alter the taste of the dish.


legume-yogurt-curry

Date:    Mon, 02 Aug 93 12:14:19 CDT

From:    maoh@phyast.nhn.uoknor.edu (Maureen O'Halloran)

Legume and Yogurt Curry

1/2 c. white pea (navy) beans

1/2 c. lentils

1 medium onion, roughly chopped

3 cloves garlic, peeled

1 teaspoon finely chopped fresh ginger

1/2 cup fresh cilantro (coriander) leaves or mint leaves

1 teaspoon ground tumeric

1 1/2 tsp. garam masala (see below)

1 1/2 teaspoon salt (or to taste, I used 1 tsp.)

1/2 tsp. chili powder, optional (see below)

1/2 cup nonfat yogurt

2 large ripe tomatoes (I used 4 small ones).

extra cilantro or mint leaves to garnish.

----------

1) Rinse and soak beans and lentils and cook them together.  (I used my

1 quart sized "crockette" and cooked them overnight on low). Otherwise

cook as per package directions for beans.

2) Into blender or food processor put onion, garlic, ginger, fresh

cilantro (or mint) leaves. Blend to a smooth paste. At this point it

is is a delightful green color.

3) Put a small amount of water in a non-stick skillet or pan (at least

a 12 inch skillet).  Fry blended mixture for 5 minute, stirring around

and adding water as necessary to prevent sticking.  Use liquid from

beans if there is excess.

4) Add tumeric, garam masala, chili powder and fry a further minute.

It turn an interesting yellow-green.  Use your wooden spoon specially

designated for dishes containing turmeric (you do have one don't you?)

unless you want your plastic utensils to be stained yellow. Don't put

the spoon on your countertop.

5) Stir in yogurt, a spoonful at a time, and tomatoes, fry until most

of liquid dries up.

6) Add beans and lentils, stir and reduce heat to a simmer.  Cook for

30 minutes, at which point it should be a thick sludge (be careful in

last 10 minutes not to burn).

7) Serve over rice.

____

Chili Powder --- I never have any, so I use some combination of

cayenne pepper, cumin, and paprika.  For this dish 1/2 tsp. of cayenne

and 1/2 tsp of cumin makes it reasonably spicy.  Use less cayenne and

more paprika if you want less spice.

____

Garam Masala --- is available in Indian food stores and is used in

lots of dishes.  Here is one recipe --- 4 T coriander seeds, 2 T

cummin seed, 1 T whole black peppercorns, 2 teaspoons cardomon seeds,

4x7.5 cm cinnamon sticks, 1 tsp whole cloves, 1 whole nutmeg.  Roast

each spice except nutmeg individually in a small pan until fragrant.

After cooling, grind to a fine powder in blender or mortar.  Finely

grate nutmeg and mix in. Store in airtight jar.  (I bought mine).

____

This was originally chicken and yogurt curry and I replaced the

chicken with beans and lentils.  The white beans make a good contrast

with the sauce and the lentils sort of disintegrate and blend in.  The

recipe is adapted from "The Complete Asian Cookbook" by C. Solomon.


lobia

Date:    Fri, 12 Nov 93 08:08:22 CST

From:    mindy.s.mymudes@uwrf.edu

LOBIA

Black-eyed peas in Ginger and Tamarind Sauce

(Serves 4)

1 cup dried black-eyed peas

2 tsp grated ginger root

1/2 tsp chili powder

1/4 tsp tumeric

1-2 green chilis, chopped

1 tbsp tamarind pulp or NF plain yogurt

2/3 cup sliced onion

1/2 tsp cumin seeds

4-5 cloves garlic, chopped

1/4 tsp garam masala

2-3 tbsp cilantro leaves

rinse and soak beans for a couple of hours in at least 3 1/2 cups of water

in a medium saucepan.  Bring beans to a boil over medium heat, add half the

ginger, the chili powder, and the tumeric. Reduce heat, cover the pan and cook

slowly for 45-50 minutes

Add remaining ginger, chilis, tamarind pulp or yogurt, mix it well and let

it simmer for another 10-15 minutes. Meanwhile, SLOWLY dryfry onion to

gradually carmelize it, as it begins to color add cumin seeds and garlic (add

a little H2O to prevent burning if necessary).  Remove pan from heat just

as garlic darkens. Pour mixture into beans, together with Garam masala, stir

and cook another

 5 minutes. Before serving, stir in cilantro leaves and serve

hot.


matar-paneer

Date:    Fri, 10 Mar 95 09:40:48 CST

From:    cgibas@cysteine.ncsa.uiuc.edu (Cynthia Gibas)

matar paneer (vegan)

Paneer is soft white 'farmer' cheese that is commonly used in India.  I

substituted reduced-fat White Wave tofu, and it takes the place of paneer very

well.  This takes about 1/2 hour to make.

start some rice

cut 1 brick tofu into cubes and bake in 300 degree oven while you prepare

sauce.

1 onion (slice very thinly and saute in your favorite medium until browned)

1 t. pressed garlic (in with the onion)

1 c. water

1 t. ginger

1 T. cumin

1 T. coriander

1/2 t. clove

1/4 t. methi (fenugreek)

1 t. salt

add spices to onion/garlic at last minute of saute.  Stir until distributed

and then add water.

mix:

2 t. gram flour (chickpea flour, besan)

enough water to make a thin, smooth paste

add a family size package of frozen green peas to the sauce, and cook until

hot.

dribble in the chickpea flour mixture, while stirring.  The sauce will thicken.

add:

1 cup of ground tomatoes or tomato puree

juice of one lemon

stir, adjust seasonings.

Add tofu and simmer until it absorbs some of the seasonings.  Add more water

if necessary.

serve with rice


monsoon-potato-yam

Date: 21 May 95 21:00:12 EDT

From: "Janice R. Springer" <75451.2725@compuserve.com>

Monsoon Curried Yams and Potatoes

1/2 cup finely chopped onion

3 cloves garlic, peeled and finely chopped

1 1/2 tablespoons curry paste

3 cups diced yams

1 cup diced potatoes

2 tablespoons mirren

1 cup frozen peas

Mirren and balsamic vinegar for sauteeing

Notes on ingredients:

- The curry paste that I've been experimenting with is "Thai Kitchen"

Green Curry Paste.  It's made from green chilies, garlic, onion,

spices and salt.  Its very strong, and I had to cut back to 2

teaspoons.

- The recipe called for 2 tablespoons sake, but I used mirren since

that's what I have on hand.

- The cookbook suggested serving with yogurt, mango chutney and

cucumber slices.  I'm rarely well organized enough to have so many

ingredients in the house simultaneously.

-  This dish is spicy, so have lots of cooked rice on hand.

(1)  Saute onion, garlic and curry paste in mirren and balsamic vinegar over

medium heat until the onion is translucent.

(2)  Stir in yams and potatoes. Add mirren.  Mix gently to coat yams and

potatoes with seasonings.

(3)  Close lid and bring to low pressure over high heat.  Adjust heat to

stabilize pressure.  Cook for 3 minutes.

(4)  Remove from heat and bring down pressure rapidly using manual release or

cold water.  I think the technique for this varies with the design of the

pressure cooker.

(5)  Add peas.  Close lid and bring to low pressure over medium high heat.

(6)  Immediately remove from heat and allow pressure to dissipate naturally.


mung-dal

Date: Mon, 31 Jul 1995 10:36:22 -0700

From: Judy.Mingram@West.Sun.COM (Judy Mingram - SunSelect)

Mung Dal

My favorite recipe for mung beans is as follows:

(The mung beans I use look like pink lentils)

1 cup mung

2 1/2 cups water

Bring water and mung beans to a boil and simmer for at least 45 minutes until a soupy consistency.

1/2 teaspoon brown mustard seeds

1 clove crushed garlic

1/2 teaspoon salt (optional)

1/4 teaspoon turmeric

1/4 teaspoon cumin

1/4 teaspoon cayenne (optional-I add more than this 'cause I love real

spicy food)

Spray nonstick pan lightly with Pam.  Heat to med, or med-hi, add

mustard seeds and cover with a lid.  The mustard seeds should pop like

popcorn when heated.  If you turn it up too hi or leave it on too long,

you will burn the mustard seeds, so be careful.

When mung beans are very soft and like thick soup, add rest of

ingredients.  Serve with or over rice.  I love to use the saffron rice

packaged mix at the store (I forgot the brand name).


onion-sambal

Date:    Wed, 04 Aug 93 11:20:47 CDT

From:    maoh@phyast.nhn.uoknor.edu (Maureen O'Halloran)

Onion Sambal

2 medium onions, finely sliced

2 Tablespoons lemon juice

1/2 tsp chili powder or to taste

1/2 tsp salt

Sprinkle onions with other stuff and toss together.  Serve as

accompaniment to rice and curries (I'd use red onions or sweet onions,

because I'm not that fond of raw onions).


palak-aloo

Date:    Tue, 09 Nov 93 09:36:45 CST

From:    mindy.s.mymudes@uwrf.edu

adapted from Indian Lowfat Cooking

                              The key to a healthy and exotic

                                    Diet

                              Roshi Razzaq

                              Chartwell Books, Inc.

                              1993 Quintet Publishing

                              A division of Book Sales, Inc

                              110 Enterprise Ave.

                              Secaucus, NJ 07094

PALAK ALOO

Chunks of Potato Cooked with Fresh Spinach

14 oz. fresh or frozen spinach

1/2 lb. potatoes

1/4 tsp fenugreek seeds

1/2 tsp cumin seeds

scant 1/3 cup chopped tomato

1/4 tsp tumeric

1/2 tsp chili powder

optional-if you can find fenugreek leaves (menthi) replace 2 0z.

of spinach with it, removing hard stems.

Weigh spinach weigh it after you remove the stems and chopped it.

Wash thoroughly and drain in colander (unless prewashed, spinach is grown

in sand and very dirty). If using frozen spinach, defrost, and drain in

colander.  Scrub taters don't peel 'em. Cut into quarters, then cut each

quarter into 2 pieces, making 8-12 pieces per tater.

Pam or use good nonstick heavy pan and dryfry seeds.  Just before they

scortch and burn the house, add tomato, tumeric, chili (salt is always

optional).  Mix and cook for 30 seconds.

Add the spinach and tater and mix well so vegies get coated in the spices

Cover pan and simmer for 15-20 minutes. If still a little moisture, remove

lid and let it dry out by cooking rapidly over medium heat for a few minutes,

but don't let it burn!


pilao

Date:    Wed, 27 Apr 94 15:03:29 EDT

From:    skill@qucis.queensu.ca (David Skillicorn)

Pilao

basmati or other long grained white rice (1/2 cup uncooked per person)

1 onion

1 tsp salt

1 1/2 tsp ginger

1/2 tsp ground cardamom

1 1/2 tsp garam masala (curry powder will do in a pinch)

1 cinnamon stick

1 tsp vegetable stock mix

Chop onion and saute in water (or balsamic vinegar) until soft. Add

spices and brown slightly, then add rice (up to 2 cups) and brown slightly,

stirring (rice will become opaque). Add water, exactly twice the quantity

of rice used.

Bring to the boil, then turn to minimum and cover. Cook 12 minutes

without opening the pot. Stir and serve.

This is normally served with daal, raisins, and bananas. [We eat small numbers

of roasted peanuts, fewer than 10 per person, with this too.]

Brown basmati rice can also be used. Use about two and a half times the

water per unit rice. Increase cooking time to about half an hour.

Any vegetables can be added to the rice after the water (peas, beans,

carrots etc. but broccoli disintegrates).

To make daal:

red lentils

Add water to a small saucepan. Pour red lentils into the water until they

form a mound just above the surface. Bring to the boil and simmer, about

15 mins, salting liberally, and adding enough liquid in small quantities

to keep the contents like a thick sauce. Add chopped onions or tomatoes

to taste.


potato-eggplant-curry

Date:    Wed, 21 Jul 93 21:44:50 EDT

From:    barbara422@aol.com

PEAS, POTATO, EGGPLANT CURRY

(serves 3-4)

2 Large potatoes

1 med. size eggplant

1 C. frozen peas

2 cloves garlic

1/4 lb. ginger

1 dried hot chili or 1/4 teas. chili powder

1 onion

1/2 teas. tumeric powder

Wash and cut potatoes in small pieces.  Cut eggplant into thin slices, about

2-3 inches long.  Put it in water.

With 2 T's of water, blend the cloves of garlic, ginger, dried chili or chili

powder, and onion. Make it into a thick mixture.

Put a cooking pot over a low heat. Add tumeric powder and blended

spices.  When the spices become relatively fragrant, add potatoes. Mix

thoroughly and put thge lid on the pot.  Let it cook 3 mins.

Now, add sliced eggplant.  Mix thoroughly.  Add 1/2 C. water.  Put lid on.

Cook for 8 mins.  You may want to check the veggies to make sure the bottom

does not burn.

Add peas and salt.  Mix all veggies and put lid back.  Cook for 4 to 9 mins.

When the eggplants feels soft, turn off the heat, mix again.

Serve hot or warm

Brown Bastmati rice is good with this.


quick-bahji

Date:    Tue, 16 Nov 93 08:30:50 CST

From:    mindy.s.mymudes@uwrf.edu

QUICK, CRUNCHY BAHJI

1/4 lb. cauliflower

1/4 lb green beans

1/4 lb red and green bell peppers

3-4 dried red chillis, broken roughly

1 tsp cumin seeds

1/4 lb carrots

1/3 cup chopped tomatoes

2 tsp grated ginger root

3-4 plump garlic cloves (chopped or crushed)

1 green chil, chopped

2-3 tbsp. cilantro leaves

Cut cauliflower into small flowerretts. trim Greenbeans and cut into 3-4

pieces. Cut red and green bell peppers into small squares. Peel and dice

carrots. Pam a pan, add chilis, breaking them in the pan, and the cumin seed.

As they sizzle, add tumeric, quickly add all the vegies, mix and simmer

2 minutes. Add ginger, garlic, and green chilis and stir to blend. Lower

heat, cover pan tightly and steam cook vegies 12-15 minutes. Add cilantro

leaves and serve.


raita

Date:    Wed, 10 Nov 93 08:15:19 CST

From:    mindy.s.mymudes@uwrf.edu

PIAZ AUR KUKRI KA RAITA

Scallion and Cucumber Raita

1 cup nonfat plain yogurt

2-3 tbsp skim milk or sub

1 cup diced cucumber

2 scallions, chopped

1/2 tsp sugar

1/4 cup roasted and crushed cumin seeds

pinch chili powder

freshly ground black pepper

Beat yogurt and milk lightly together in a bowl until smooth. Add cukes,

scallions, sugar, and half the cumin seeds, mixing well. Sprinkle chili powder

over surface of the raita, then draw an inner circle in the same way with

black pepper and sprinkle remaining cumin seeds in center. Be creative...


raita-2

From: dwilmot@crl.com (Dick Wilmot)

Newsgroups: alt.food.fat-free

Date: 21 May 1995 21:46:08 -0700

This seemed to be a success at a party Saturday:

Ingredients:

32 oz non-fat yogurt	1 cup rice

1 cucmber	1 sweet red bell pepper

2 cups peas	2 green onions

1/2 bunch cilantro	1 tsp. cumin

1 cup raisins

Boil rice until done. Add raisins before it's quite done.

Mince onion into salad bowl. Cut cucumber lengthwise into eight spears

then chop into small pieces and add to bowl. Finely chop red pepper

and cilantro into same bowl. Add rest of ingredients to bowl along

with rice and mix thoroughly. I used brown rice last time but would

switch to basmati next time. Also some recipes call for dijon mustard

but I thought that might be French so I left it out.

Serves four as a side dish or three if a main dish. It is a bit tart

so I've considered adding a bit of sugar as I think the tartness is

supposed to make it cut the fat from a meat or other fat dish - though

the tartness might go well with a hot day - which Saturday wasn't

here. I think it turned out well and was popular among omnivores.


rice-ramen-curry

Date:    Sun, 19 Sep 93 22:03:06 EDT

From:    dp661@cleveland.freenet.edu (Dr. Neal Pinckney)

Ruth's Rice Ramen Curry  (RECIPE)

Recipe' being held by the Honolulu Advertiser (the morning

newspaper here). Since it's vegan, VLF and interesting, I'll

quote the entire article verbatim:  (permision not asked)

Curry dish is a super-healthy and tasty recipe

by Patsy Matsumura, Advertiser Food Editor         (9/15/93)

Ruth's Rice Ramen Curry is a super-healthy recipe created by

Ruth Heidrich, who holds national and international records in

triaathlons.

"This dish came about because I needed a carbohydrate-based

diet to support my Iron-man-level triathlon training regimen,"

she explained. "It's not only tasty and economical, but it's

high in fiber, low in fat and contains no cholesterol. It

combines the best in grains, pasta and greens and is a snap to

make - only 3 or 4 minutes of your time."

A vegetarian, Heidrich is not only consious of her diet, but

she also tries to help others to improve their eating habits.

This dish meets nearly all your daily requirements for

protein, vitamins and minerals.

"When I take my Rice Ramen Curry to potluck parties, everyone

likes it, even the kids," she said. "When I first offered the

dish to my four grandchildren in Washington, D.C., they were

reluctant, but once they tried it, they loved it."

Heidrich is author of "A Race For Life."

RUTH'S RICE RAMEN CURRY

1 package ramen noodles

1 cup cilantro (Chinese parsely), chopped

1/2 cup raisins

4 cups cooked brown rice

1 tablespoon curry powder

Cook a pot of rice in your rice cooker. Break up the ramen

noodles in the package with the heel of your hand. Open

package and mix the crushed noodles with the brown rice. Add

the spice package that comes with the ramen, and the remaining

ingredients.

This can be served hot or cold. Makes 4 to 6 servings.

NOTE: Depending on the brand of instant noodles (ramen) used, this may

or may not have significant fat.  Use your own judgement.


saag

Date:    Mon, 25 Apr 94 10:13:09 MDT

From:    "Sharon Badian, AT&T - GBCS Labs, Denver" <seb1@bighorn.dr.att.com>

Saag (Indian Creamed Spinach)

[Radically adapted from Madhur Jaffrey]

Serves 4

1 inch cube of ginger, cut into chunks

6 cloves garlic, peeled

1/2 tsp garam masala*

1/4 cup water + more water

20 oz of spinach, fresh or frozen, finely chopped (if frozen, thaw

and squeeze out excess water)

3/4 cup - 1 cup mock cream (recipe follows)

Process ginger, garlic and 1/4 cup water in food processor or blender

until a smooth paste.

Heat large skillet with a cover over medium low heat. Add ginger-

garlic puree. Sprinkle with garam masala. Stir. Cook, covered for about

15 minutes. Check to see if water has cooked off. If it has, add a little

bit more. Be careful not to cook it dry. A tightly fitting lid is

important here.

Add spinach. Cook for 15 minutes, stirring frequently and adding

water if it looks too dry.

Reduce heat to low. Add mock cream. Stir and cook for 10 minutes.

Serve as part of an Indian meal.

Mock Cream - a recipe from the Frugal Gourmet

1 cup skim milk

1 cup nonfat cottage cheese

Blend in blender until smooth. Use as you would milk or cream. The

consistency is thicker than milk so that sauces tend to be a little

thicker.


samosa-potatoes

Date:    Wed, 21 Sep 94 15:45:05 EDT

From:    Kirstin Reade Wilcox <krw3@columbia.edu>

Spicy Potatoes

Adapted from the recipe for samosa filling in Madhur Jaffrey's World

of the East Vegetarian Cooking (not a vlf cookbook, but many of the

recipes are adaptable and the info on exotic spices and ingredients is

very helpful).  I wrapped this stuff in whole wheat tortillas to make

a sort of multicultural burrito--pita bread might also work well.

3 baking potatoes, boiled whole in their peels, cooled, peeled and diced

A squirt of Pam (optional)

3 Tbs. water

1 medium-size onion, peeled and minced

1 Tbs. grated fresh ginger

1/4 tsp. cayenne pepper (or any hottening agent to taste)

3 Tbs. finely minced cilantro

1 tsp. ground coriander

1 tsp. garam masala (use allspice if you don't have it)

1 tsp. ground cumin

2 Tbs. amchoor or lemon juice

salt to taste

Give a large skillet a squirt of Pam, and briefly saute the onions.  Add

the ginger, cayenne, cilantro and water.  Cover, lower heat and simmer

gently.  Add more water as the pan dries out and continue to simmer until

you have what MFK Fisher calls "an odiferous mulch" (about five minutes,

stirring occasionally).  Add the other ingredients and turn everything

gently with a spatula to mix as it continues to cook.  Add more water if

stuff is sticking.  After another 3-4 minutes it will be ready to eat.

This served two with leftovers, but there were a few other things for

dinner as well.

The original recipe called for a cup of defrosted frozen peas to be added

with the ginger and cilantro, but I didn't have any.  Other vegetables

might work as well--lightly steamed carrots, for example,. or mushrooms.


spinach-chickpeas

Date:    Mon, 04 Apr 94 08:56:00 PDT

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

spinach & chickpeas (VEGAN)

1   12 oz. package frozen spinach leaves

1   cup chickpeas (garbanzo beans) already cooked

2   tablespoons good curry powder

2   cloves garlic, minced

1/2 medium onion, chopped

2   cups water

Put the frozen block of spinach in a micro-proof dish with 1/2 cup of water and

nuke on high for about 3 minutes, enough to loosen the spinach leaves.  While

that's going, put curry powder, minced garlic and chopped onion in non-stick

skillet with no liquid and sort of toast, moving with a spatula constantly.  Be

careful not to let the skillet over heat.  I just did it till the spices seemed

to smell a little stronger.

Add the spinach and all its liquid, the chickpeas, and the remaining 2 cups of

water to the skillet.

Simmer covered for about 20 minutes, then uncover for another 15 or so, until

the fluid is reduced to maybe 1/2 a cup.  (I'm not sure about the time, it was

Sunday morning and I wasn't in a hurry!)

Serve with plain rice or with rice cooked with complimentary spices.  My rice

was a lot spicier than the main dish.


swisschard-dahl

Date:    Tue, 31 Aug 93 14:37:11 BST

From:    Michael Traub <traub@btcs.bt.co.uk>

My  first  real  success  at Indian food without oil. I think the important

thing  is  to  cook  the spices thoroughly in a pot with the lid on. If you

can't  get  hold  of  any  swiss  chard try some fresh spinach or any other

green leafy vegetable.

Swiss Chard Dahl

----------------

2 lbs	Swiss chard

1/2 teaspoon    cumin

1/4 teaspoon    turmeric

1 teaspoon	coriander

1 large         Onion, chopped

3 cloves        Garlic, minced

1 fresh         red chilli

1 teaspoon      ground black pepper

1 cup           red lentils, soaked for half an hour beforehand

1/2 cup         water

1 tablespoon	Vecon or similar low fat stock

1 can           peeled tomatoes

sufficient      salt to taste

sufficient      tomato puree to thicken

Chop  the  stems  off the swish chard. Cut them up into 1/4 inch pieces. In

a  large  frying pan boil them with a little water. Add the chopped chilli.

After  five  minutes add the garlic and the onion. When the onion is tender

add  the  black  pepper,  cumin, turmeric, and coriander. Simmer with a lid

on  for  ten  minutes.  Add  the rest of the swiss chard, chopped coarsley,

and  the  stock  and water. Now add the red lentils. Simmer for a couple of

minutes  more.  Add  the  canned  tomatoes,  leave  to  simmer for about 10

minutes.  The  lentils  should  be  soft  but  still intact. Add the tomato

puree  and  salt  to  taste.  Simmer for another couple of minutes till the

the dahl has thickened. Serve with brown rice.


tamarind-chickpeas

Date:    Fri, 14 May 93 22:44:12 PDT

From:    ""Michelle R. Dick"" <artemis>

Here's a great recipe adapted from _Sundays at Moosewood

Restaurant_.  Nice and tangy, goes well with rice or couscous.

TAMARIND CHICK PEAS

Ingredients:

1 med onion, chopped

3 cloves garlic, minced

2 small chiles, coarsly chopped

1/2 cup water

1 T tamarind concentrate

1/2 cup hot water

1 med tomato, chopped (or two Romas)

1 inch piece of ginger, grated

2 cups canned or cooked chick peas (garbanzos)

Saute onion, garlic, and chiles in a saucepan using 1/2 cup water

until onions begin to carmelize (about 10 minutes), adding more water

if necessary to keep from burning.

Mix the tamarind concentrate in 1/2 cup hot water.  Combine the onion

mixture, tamarind, tomato, and ginger. Puree.  Return puree to pan,

add chick peas and simmer for half an hour until sauce is thick.

Serves 3-4


tandoori-beans

Date:     Thu, 25 May 95 14:05:05 PDT

From: "Diane Carpenter" <Diane.Carpenter@Forsythe.Stanford.EDU>

The question about the fat content of curry paste caught my eye, as

I've recently discovered that another Indian condiment/spice -

tandoori paste - works fabulously with black beans.  The tandoori

paste I have is Patak's.  I checked out the ingredient list, and

there's no oil listed.  At Whole Foods I saw a "Mild" version of the

brand I use; again, no oil listed, but this version was labelled as

having 30 calories/10 CFF per serving.  (I think a serving is 1

tablespoon).  Anyway, tandoori paste is very spicey and vinegary, so

a little goes a long way.

Here's what I tried:  (Makes about 4 servings)

Tandoori Beans

1 Tbsp. chopped garlic

7 mushrooms, sliced

1 yellow onion, diced

2 cans Westbrae black beans, drained

1 two- or three-inch cube lf tofu, crumbled

2 Tbsp. tandoori paste, or to taste

red pepper, to taste

Saute garlic, mushrooms, and onion in 1/4 cup water.  Add black

beans, simmer 5-10 mins.  Crumble tofu over mixture.  Add tandoori

paste and red pepper (if desired); stir in.  Cook over low heat 5-10

mins.  Note:  Tandoori paste is a very un-subtle pink in hue.  It

definitely affects the color of this dish, esp. the tofu.  Tastes

great, though!  Serve with ww chapati or tortillas.

This dish goes *really* well with Cucumber Vinaigrette (recipe can

be found in "The McDougall Program: 12 Days to Dynamic Health").

kwvegan vegan


tandoori-paste

Date:    Thu, 21 Oct 93 10:47:07 CDT

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

I make tandoori stuff (used to be chicken, but since then I've tried eggplant)

at home...the paste is very easy to make.

TANDOORI PASTE

In a blender:

2 c. nonfat yogurt (active cultures are good)

several cloves garlic

several pieces chopped fresh ginger

a few chopped hot green chilies (seeds or not is up to you)

turmeric

cayenne pepper or paprika

garam masala

I've been unspecific with the measures, because the balance of spices in this

is kind of up to the cook...there are probably other ingredients besides these

in the commercial tandoori paste, but these are the essentials as I remember

them.

Anyway, to prepare the food, marinate whatever you'll be cooking in a mixture

of lemon juice and salt for about 1/2 hr.  Then add the lemon juice/salt to

the stuff in the blender and whirl it up.  When you lean over to sniff it

should bite back, hard.  Pour the tandoori paste over the food, let it sit

for up to two hours.  Then (for eggplant slices, for example) toss on the

grill still lightly coated with the tandoori mixture (messy) OR for something

big like a head of cauliflower, wrap in tinfoil, slathering a lot of the paste

over the top before closing it up.  Bake until it's almost done, and then

open the tinfoil to let it dry out a bit while it finishes baking.

If you want really bright red, mix some red and yellow food coloring and

paint it onto the food during the lemon and salt phase.


tandoori-paste-2

Date:    Thu, 21 Oct 93 12:57:13 CDT

From:    maoh@phyast.nhn.uoknor.edu (Maureen O'Halloran)

Subject: Tandoori

****

TANDOORI PASTE

5 garlic cloves

1/2 t. freshly ground pepper

1 1-inch cube peeled ginger

1/2 t. salt (optional)

1 med. onion, cut into 8 wedges

1/4 t. ground cardamom

1 c. plain lowfat yogurt [nonfat]

1/4 t. freshly grated nutmeg

3 T. fresh lemon or lime juice

1/4 t. ground cloves

1/4 t. cinnamon

2 t. ground coriander

1/4 t. cayenne pepper

1 t. ground cumin

1 t. turmeric

chopped green onion

lemon or lime wedges (for garnish)

Mince garlic in processor.  Add ginger and mince.  Add onion and

mince.  Add next 12 ingredients and puree.

This would have to be cooked before you put it on steamed cauliflower.

I'm not sure whether you would want to saute it in a non-stick pan or

put in on the cauliflower and then put it under the broiler.

Or maybe both! Red food coloring is sometimes used too.


vegetable-bhajias

Date:    Mon, 22 Nov 93 13:21:26 CST

From:    mindy.s.mymudes@uwrf.edu

Mixed Vegetable Bhajias

1/2 cup Chick-pea flour (original recipe said could sub cornstarch?)

pinch baking powder

1/4 tsp chili powder

pinch tumeric

1/2 tsp cumin seeds, crushed

1/2 tsp coriander seeds, crushed

1-2 cilantro leaves, chopped (optional)

1 oz. zucchini

1 oz. eggplant

2 oz onion

Sift flour and baking powder into small mixing bowl, add all spices and

cilantro. Add 1/3 cup water and mix well, making a smooth batter. Let stand

15 minutes.

WSH, DRY AND SLICE ZUCCHINNI, eggplant and onion into fine rings. Just before

you are

ready to cook, add to chickpea batter, coating them well. The original recipe

would have you use a pam sprayed pan, or a bit of oil, but I found out that

you could spoon out little "pancakes" of this stuff onto a nonstick baking

sheet, and broil it a few minutes, til brown, flip and do the other side.

They get nice and crispy (ok, not deep fried) but not bad. Pretty good,

actually.


vegetable-biryani

Date:    Thu, 02 Jun 94 14:30:39 EDT

From:    bammi@cadence.com (jwahar r. bammi)

> 	Vegetable Biryani

this is easy. parboil good rice (not the supermarket junk rice, get a

nice basmati -- most indians seem to favor elephant brand). water sautee

your favorite veges, but dont make them soft. add roated cumin, very little

turmeric, cayenne pepper and garam masala (i usually mixes the spices and dry

roated together before adding to veges). in a large pan with a lid layer

rice/vege/rice (and repeat as needed). Stick a in few potatoes, a few sticks

of cinnamon, a few black cardamoms, and many cloves of garlic, and some

curry leaves. On top pour in saffron dissolved in skim milk. Add about 1/4

to 1/2 cup water. Secure and seal the lid (i seal by sticking dough right

around the lid). bake in oven at medium (350 or so) for about an hour (just

when you are ready to eat take it out). Its great and FF!!

(i like to bake it enough to get some burnt rice at the bottom of the pan.

you may want to spray the pan lightly with PAM to make it easier to get the

burnt rice out)


vegetable-curry

Date:    Wed, 28 Jul 93 18:08:55 PDT

From:    Lol Grant <lol@cisco.com>

Given the interest recently in Indian food, I thought I'd start

posting with some Indian recipes. This is from "Slim Cuisine" by Sue

Kreitzman, a lowfat (but not exclusively vegetarian) cookery book.

It is particularly interesting for her technique of dealing with

spices which usually require being fried in oil to prevent them having

a very un-Indian, sandy, gritty texture and raw taste.

Vegetable Curry

---------------

Sue says "Making 8.75 Cups, this curry packs a lot of nutrition into a

very low calorie, low-fat dish. The sauce is a thick & rich puree of

onions, peppers, mushrooms & carrots. Serve the curry with cucumber

raita & basmati rice for a delicious main dish, or serve it as part of

an array of curries. I have also served it tossed into pasta.".

I say, "This is one of the few dishes I have actually made (I prefer

not to cook. It's time consuming & fattening). Like so many of this

type of dish, the flavour improves the longer you keep it".

2 large onions, cut into eighths

About 2.5 C stock

2 cloves garlic, crushed

1.5t ground cumin

1.5t ground coriander

0.5t allspice

0.5t ground turmeric

0.5t ground ginger

0.25t cayenne pepper (to taste, it varies widely in hotness)

1 small red & 1 small yellow pepper, chopped

3 carrots, peeled & coarsely chopped

0.75lb mushrooms, quartered

1T tomato puree

2 medium boiling potatoes, peeled & cut into 1.5 inch dice

1 large cauliflower, trimmed & broken into florets

Juice of 1 large lemon

Salt to taste

0.5lb green beans, trimmed & cut into 1.5 inch lengths

1). Separate the onion pieces into segments & spread them in a heavy

frying pan. Add no liquid or fat. Heat the pan gently, cooking at

moderate heat without stirring for 7 to 10 minutes, until the onions

are sizzling, speckled with dark amber and beginning to stick to the

pan.

2). Stir in 1.5C stock and deglaze the pan (i.e. let it bubble up,

stirring up the browned bits in the pan with a spoon as it

bubbles). Stir in the garlic, spices, peppers, carrots &

mushrooms. Reduce heat & simmer, stirring frequently, until the

mixture is very thick (not at all soupy) and the vegetables are

"frying" in their own juices. Don't rush this step; it is essential

that the spices should not have a raw, harsh taste. Cook very gently

for a few more minutes. Stir in the tomato paste.

3). Cool slightly, then puree half the mixture in a blender & push it

through a sieve. Combine the pureed and unpureed mixture in the pan.

4). Add the potatoes and cauliflower to the pan. Toss everything

together very well. Pour in additional stock to reach about one third

of the way up the sides of the pan. Squeeze the lemon juice over the

contents of the pan. Season with salt, bring to a boil.

5). Reduce heat, cover and simmer for 15 minutes. Stir in the beans &

continue simmering for 5 minutes more or until all the vegetables are

tender.

Note: this reheats very well. If you plan to cook it ahead, undercook

the curry slightly so that the vegetables do not become mushy when

they are reheated.


vegetable-curry-2

Date:    Mon, 08 Aug 94 23:38:10 EDT

From:    6522@delphi.com

-Vegetable Curry-

large onion/ chopped

cauliflower/ cut to florets

cup frozen peas

1 - 2  tsp ground cumin

4 cloves garlic/minced

2 tsp fresh ginger/minced

1 tbl indian curry powder

1/2 tsp cayenne

can tomatoes/ drained and crushed by hand or spoon

1/2 cup water

2 tsp black mustard seed

salt to taste

Cook onion over med high heat in a non stick pan. When translucent throw in

mustard seeds. When seeds pop throw in rest of spices. Cook a minute or two.

Throw in cauliflower, tomatoes, and water. Reduce heat, cover, and cook

until cauliflower is tender. Throw in peas. Serve w/ basmati rice.

(This dish handles wide variations of spice combinations and amounts)


vegetable-curry-rice

Date: Fri, 19 May 1995 21:17:22 -1000 (HST)

From: Neal Pinckney <neal@pixi.com>

I've come up with a new recipe that requires no pots or pans other

than the one in which rice is cooked. (Here in Hawai'i, a kitchen

without an automatic rice cooker is almost unknown.) The rice is

flavored in the cooking water and the vegetables are steamed along

with the rice. Adding a small amount of fruit juice to the cooking

water gives a taste as if some fruit chutney has been added in. The

whole thing requires minimum time for preparation and, if your rice

cooker has a non-stick liner, the clean-up takes only a few seconds.

One-Pot Quick Vegetable Curry Rice  <T>

3 C brown rice (uncooked)

1 C tomato juice

1 C cranberry juice cocktail (or other sweet fruit juice)

4 C water

5 T dried chopped onions

3   cloves garlic, crushed (or 1 t minced no-oil bottled garlic)

3 T cilantro, chopped (called `Chinese Parsley' in Hawai'i)

1/2 C raisins

1 T tumeric

3 T curry powder

2 t ginger powder

2 T sugar

1 T coconut flavor (artifici

1 C green vegetables, chopped

    (broccoli, eggplant, peas, beans and/or zucchini, etc.)

Rinse rice. Place all ingredients except vegetables in rice cooker.

When rice 2/3 cooked (or when liquid is absorbed by rice - usually

about 15 to 20 minutes) place chopped vegetables on top of rice and

let steam for 30 minutes (they will cook even when the "rice cooking"

light goes off). If using frozen vegetables, thaw to room temperatrure

first. Mix thoroughly and serve with whole wheat pita bread or fat-free

tortillas, chapaties.

6 servings, each has 454 Calories, Fat: 2.997 g., (6% calories from fat),

Carbohydrate: 100.2 g., Protein  9.156 g.

---

Notes: If you forget to add the veggies at the right time, no fear.

Just nuke them a few minutes and then mix them into the cooked rice.

They taste better when steamed in the good flavors, but the dish is

fine either way.  You can use more veggies, (I like more) and have

an even more low fat dish. In the proportion above, non-vegetarians

seem to like it best. Also be careful with the yellow color that the

tumeric imparts. It isn't an easy stain to get out.


vindaloo

Date:    Sun, 12 Dec 93 21:00:43 EST

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

vindaloo

Blend the folowing into a paste:

2    large  onions

6    cloves garlic

1    Cup    fresh cilantro

4           dry hot chiles

1    Tbsp   whole cumin seeds

1    tsp    cinnamon

you might need to add a few Tbsp of water to help

grind.

Heat a non-stick skillet over medium-high flame.

Put paste in the skillet and cook, stirring constantly,

adding Tbsp's of water as needed to prevent burning,

for several minutes.

Add:

1    Tbsp   turmeric

1    tsp    ground black pepper

2    Tbsp   vinegar (I use cider)

veggies, whatever you want, to feed 4-6 people.  Continue

cooking, stiring && adding Tbsps of water 6 or 7 more

minutes.

Add

salt to taste

1/2  tsp    ground cloves

2    Cups   water

reduce heat to medium and simmer until veggies are

tender and suce has thickened.

You can add cooked beans near the end if you like.


chirashi-zushi

Date:    Fri, 25 Feb 94 19:54:57 EST

From:    BRRB11A@prodigy.com (MRS ROSE L GEIGER)

Finally located my book, the name is: "Quick and Easy SUSHI COOKBOOK" by

Heihachiro Tohyama and Yukiko Moriyama.  The author's sales agency is:

A.K. Harono Company, P.O. Box 1022, Edmonds, WA 98020 Phone (206) 774-5490.

 Here's one of my adaptations.

This is sort of like a Sushi Salad, and one of our favorites.

CHIRASHI-ZUSHI  (Chirashi means "scattered" in Japanese.)

The recipe calls for tofu cakes soaked in dashi, sugar, mirin, and soy

sauce.  It's probably delicious, but I've never added it, simply because I

was avoiding the fat.

   3 1/2 Cups Cooked Sushi Rice  (I always use Brown Rice.)

   2 dried shitaki mushrooms

   1 carrot

            Stock for cooking carrot and mushroom:

            1/4 cup dashi stock   (recipe for dashi will follow)

            1/4 cup shitaki soaking water

            2 TBS. mirin   (a heavily sweetened sake, used for cooking)

            1 1/2 TBS. soy sauce

            1 TBS. sake

   1/4 oz. seasoned, canned bamboo shoots

   1/4 cup shredded Bok Choy

   1/4 cup sliced radishes

   1/2 cup cooked snow peas

   1/4 cup raisins

   2 hard boiled egg whites

  1.  Soak the shitake mushrooms in lukewarm water until soft (30 min.) Put

 Liquid aside.  Trim off stems of mushrooms and slice thinly.

  2.  Peel Carrot, make 2 inch matchsticks.

  3.  Mix ingredients for stock to cook mushrooms and carrots.  Cook carrot

 in it.  Add shitake mushrooms and continue to cook until done.

  4.  Dice bamboo shoot into 1/2 inch cubes.

  5.  Mix carrot, shitake mushrooms, bamboo shoots, radish, Bok Choy, and

Sushi rice.

  6.  Slice cooked snow peas.

  7.  Add raisins, snow peas, and hard boiled egg for decoration.

DASHI STOCK is Japanese clear soup stock.  There are four types made from

kelp, dried bonito, shitake mushroom, or dried fish.  Dashi stock is the

secret of Japanese cooking.  To keep this strictly vegetarian, I omit the

dried bonito flakes and substitute with soy bean sprouts and or mushrooms.

It seems to work out fine.  (I found this recipe for Dashi in the

March/April '94 edition of the EATING WELL magazine, which also has some

great recipes for using Japanese noodles)   It's exactly how I make mine,

except I substitute one cup of bean sprouts or several Shitake mushrooms

for 1 cup of Bonito Flakes.

   1 oz. dried Kombu (10 inches)   (Dried Kelp)

   1 cup soy bean sprouts

Lightly brush kombu clean without removing its coating of white dust.

Place in a large saucepan with 6 cups of cold water.  Slowly bring to a

simmer over low heat and cook for 5 minutes.  Remove the kombu and discard

it.  Add 1 cup cold water and the sprouts to the broth.  Return to simmer

for 5 minutes.  Increase heat to high.  Once the stock boils, remove from

the heat.  Strain the stock through a cheesecloth-lined sieve, discarding

the sprouts.   Stock may be stored in refrigerator for up to 3 days or

frozen for up to 6 months.  Makes 5 cups.


kuri-gohan

Date:    Thu, 18 Nov 93 13:45:33 EST

From:    aiko@epoch.com (Aiko Pinkoski)

I had to go home early today & caught my mother

actually making her kuri-gohan so we measured!

Kuri Gohan (Chestnut rice)

3 go short grain rice (the rice cooker cup measure,

  a "go" is about 3/4 normal cups)

1.5 c. peeled raw chestnuts (whole or halves)

1/3 - 1/2 c sake

1 TBSP light soysauce

optional: 1/2 tsp salt (we leave it out)

Wash rice well (my mother insists rice must be

still washed).  Put in rice cooker and add water to

normal level (I forgot to measure how much!  I promise

to do that soon as we empty it out....)

Add everything else & cook.


nori-maki

Date:    Mon, 08 Nov 93 11:49:29 CST

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

this is what we had for dinner last night, a recipe for nori-maki

which is from an out-of-print book called 'Japanese Cooking:  A Simple Art'.

I got this in a used book store for a fairly exorbitant price, but it was

worth it.  One of the most detailed and beautiful japanese cookbooks I've

ever seen.  Anyway, I just eliminate the fish-flakes from the recipes now and

everything is perfectly low-fat...

Rice:

3 1/3 c. short-grain white rice

4 c. water

1 3" square of kombu (kelp)

Dressing:

dissolve (must completely dissolve) 5 T sugar in 6 T. unseasoned rice vinegar.

(Marukan (?) has green trimmed label for unseasoned).  Add about 4 t. sea salt.

(I do not like it quite so salty.  Taste the dressing and see what you think).

bring rice to a boil.  Boil for 2 minutes.  Cover, reduce heat and simmer

until all water is absorbed.  Wrap pot lid in a towel and cover again.  Turn

off heat and let stand for 15 minutes.  Pour rice into a large bowl.  My large

Rubbermaid bowl is a perfect sushi-rice making instrument, and I don't

question that, I just use it.  The book recommends a wooden bowl.  Stir the

rice, and slowly drizzle the dressing over it while you stir.  As you do this,

either have someone fan the rice with a piece of newspaper or something, or

aim a small fan at it, at low speed.  Try to stir gently and not break the

grains of rice.  After about 10 min, the rice will be sticky and somewhat

cooler.

Filling and stuff:

You'll need about 8 sheets of nori seaweed.

Anything veggie *can* be a filling.  I recommend combinations of any of the

following:

cucumber cut into long strips

lightly cooked carrots, cut into long strips

rehydrated and stewed (in water plus 2 T. rice wine) kampyo or gourd strips

rehydrated and stewed (in the leftover gourd water) shiitake mushrooms

alfalfa sprouts

red pepper strips

pickled plums

blanched asparagus spears

white radish cut into long strips

for those who can deal with a little vegetable fat, some 'restricted'

ingredients can be used

sesame seeds

tempeh (stewed in the leftover mushroom/gourd water

avocado, cut into strips

Place a piece of nori on a sushi mat (looks like lots of little bamboo rods

tied together; stiff in one direction and flexible in the other).  You should

be rolling the nori along its long axis.  Cover about 2/3 of the sheet of

nori with a 1 cm. layer of rice, leaving about 1/2 inch bare at the bottom

and 1 1/2 inch at the top.  Place desired fillings in a line across the rice,

approximately in the middle.  Fold nori over so that the rice rolls around

the fillings; tuck short edge of bare nori into the inside of the roll and

wrap long edge around.  Wrap the sushi mat around the roll and use it to

firmly pack the rice together.  Gentle pressure should be used, so that the

nori doesn't crack; the end product should be round and firm enough to be

easily sliced with a sharp knife.  This requires some practice, yes.

Leftover nori rolls make a great lunch.


nori-maki-2

Date: Sun, 06 Aug 1995 02:12:18 -0700

From: Michelle Dick <artemis@shell1.best.com>

Based on Shizuo Tsuji's _Japanese Cooking: A Simple Art_

SUSHI RICE

3 1/3 cups short grain rice

4 cups water

3 inch piece kombu

5 T plus 1 t rice vinegar

5 T sugar

4 t salt

Put rice in non-stick pot or rice cooker with 4 cups water and kombu.

Let boil for 5 minutes.  Turn down heat to very low and cook till all

water is absorbed (appx 15 mintues).  Then turn off heat and keep

covered for another 15 mintues.

When rice is almost finished in the above, mix vinegar, sugar, and

salt in small saucepan and heat.  Stir till all sugare is

dissolved. Then quickly cook the mixture by placing in a small metal

bowl that sits in a cold water bath.

Spread rice out in large baking pan (or similar large container).

Using a flat paddle, toss the rice (carefully so as not to break

noodles).  Fan the rice to cool it quickly and sprinkle on the vinegar

mixture as you do this (having two people to do this helps).

Rice should end up slightly sticky whole grains with a glossy sheen

and very slight sweet-sour taste.

KAMPYO

3 cups water

2 t salt

1 package dried gourd strips (kampyo), appx 1.7 oz

1 2/3 cups dashi (kombu stock -- water OK)

4 T soy sauce

1 t sugar

Mix water and salt in small pot and bring to boil.  Add kampyo and

boil for a couple minutes.  Then rinse and drain the kampyo.

Bring dashi, soy sauce, and sugar to a boil.  Add softened kampyo and

cook for half an hour till most of the liquid is absorbed.  Drain and

cool kampyo and use as nori maki filling

SHIITAKE

10 large fresh shiitake mushrooms

1/2 cup dashi

3 T soy sauce

1 T sugar

1 T mirin

Remove stems and slice caps into 1/8 inch slices. Rinse caps to make

sure there is no dirt clinging to them.

Bring remaining ingredients to boil and add mushrooms.  Lower to

simmer and cook for 15-20 minutes or until all liquid is absorbed.

Use as nori maki filling.


sekihan

Date:    Mon, 13 Jun 94 19:50:46 EDT

From:    Lisa <BENNETT@UNIVSCVM.CSD.SCAROLINA.EDU>

Japanese red beans and rice (recipe)

Cynthia and other Japanese food fans:  The rice you had at the party

was called sekihan.  It is served on special occasions throughout the

year in Japan (and it is delicious - especially if you like sticky things).

Here's a recipe I've adapted from _Japanese Cooking_ by Susan Fuller Slack

and _The Heart of Zen Cuisine_ by Soei Yoneda.

SEKIHAN (6-8 SERVINGS)

1/2 cups azuki (small red beans)

about 3 1/2 cups water

3 cups sweet glutinous rice (mochi gome) **Regular rice isn't sticky enough**

  well rinsed, soaked for 1/2-1 hour, drained

3 1/2 cups water

1 tablespoon black dry-roasted sesame seeds

Shiso or watercress leaf for garnish, if desired

In a medium saucepan, combine beans and water; bring to a boil. Reduce heat

to low; simmer 45 minutes to one hour or until beans are soft but not

completely cooked.  Cool to room temperature.  Drain beans, reserving the

liquid. Mix the beans, drained rice and water with 3 tablespoons of the

bean's cooking liquid.  Cook in rice steamer in the usual manner.

Spread the cooked beans and rice into a decorative shallow dish or

laquer tray.  Sprinkle with the sesame seeds, garnish and serve.

If you don't have a rice cooker, you can cook this is a pot on the stove

as you would regualr rice.  Just use the proportion of water to rice given

here, not the usual Western 2 parts water to one part rice.  The rice has

already been soaked, so it needs less water to cook.


stewed-hijiki

Date:    Wed, 27 Oct 93 10:08:29 EDT

From:    epochsys!aiko@uunet.uu.net (Aiko Pinkoski)

Here is my mothers fatfree version of a Japanese "home" dish.

Stewed Hijiki

-------------

About 2/3 of 2.1 oz bag of dried hijiki seaweed

5 dried shiitake mushrooms

half a carrot, a few green beans

a little konnyaku if you have it (only found at Japanese food stores?)

1 TBSP sugar

about 1/4 c reduced sodium soysauce

Soak the hijiki 15 minutes in water to cover. Soak the mushrooms in warm

water till soft, then thinly slice (keep the water).

Drain the hijiki (if strands are long, you might want to cut it--

but my 3 yo enjoys eating the long pieces like spaghetti).

Simmer hijiki and the mushrooms in the soaking water and additional

water (enough to cover).  Simmer til soft (best guess 20 minutes?).

Cut carrot into matchsticks, french/sliver the green beans, cut

konnyaku into small cubes.  We don't usually have konnyaku at home

so we usually omit it.   You can experiment with other additions but

usually all the additions are not more than 1/8 of the hijiki.

Add whatever additions you chose, soy sauce, and sugar to the hijiki.

Taste (you may want more soysauce if you like a stronger flavor).

My mother says to not add salt though, it makes the hijiki tough.

Simmer covered till the carrots are soft.

I like it best slightly warm or at room temperature but good cold also.


sukiyaki

Date:    Sat, 09 Jul 94 04:53:54 EDT

From:    dp661@cleveland.freenet.edu (Dr. Neal Pinckney)

I love sukiyaki, the Japanese dinner of vegetables, noodles and

thinly sliced b**f. I knew there had to be an acceptable VLF/Vegan

modification, and I've been experimenting with different

combinations. This recipe is the result. I've used a 15 oz.

can of Sukiyaki no Tomo (the bamboo shoots, mung bean thread

and mushrooms that traditionally are in sukiyaki), but the

individual items could easily be used to prepare the dish.

I paid 99 cents for the can of Tomo, so the cost savings of

using separate ingredients would be slight.

Quick VLF Vegan Sukiyaki   <T>

1 15 oz can sukiyaki no tomo (drained, 8.8 oz)

1 10.6 oz package Mori-Nu Lite tofu (or any low fat tofu)

1 C green onions, cut into 2" (5 cm) lengths

1 C celery, cut diagonally into 3/4" (2 cm) pieces

1 C chinese cabbage, bok choy, or green cabbage

1/4 C salt-reduced shoyu / soy sauce / tamari

2 T mirin or sake

1/2 C sugar (if using mirin, reduce to 1/3 C)

In a large non-stick pan, saute green onions and celery in

soy sauce and mirin. Add cabbage and when getting limp, add all

other ingredients. Cook about 3 minutes. Don't overcook!

Serve with brown rice. Serves 2.

Any green vegetables can be added to this dish. For best

results, nuke or steam them about 90% done before adding, then

gently stir them into the sukiyaki for the last 3 minutes.

Per serving: kCalories 248, Fat 2.4 g.(8% CFF), Carbohydrate

44.8 g., Protein 4.7 g.  Dietary fiber 3 g.


sushi

Date:    Mon, 21 Feb 94 21:13:08 EST

From:    BRRB11A@prodigy.com (MRS ROSE L GEIGER)

VEGETARIAN SUSHI

STUFF TO BUY:

Sticky Rice (Sticky rice works best, but you CAN use brown rice)

Bamboo sushi mat (Not totally essential, but it helps a LOT)

Plastic wrap...like Saran wrap

Roasted Seaweed  (comes 4 to 8 sheets in a package...HFS's have it, but

it's much less expensive at an Oriental Market)

Rice Vinegar

Toasted Sesame seed

Fat Free Mayonnaise

Dijon Mustard (I make a mixture of 2/3 Mayo and 1/3 mustard)

Veggies can include: Avocado, cucumber, green beans, radishes,onion,

yellow squash, zucchini, black or green olives, etc.

If you like HOT stuff, try a little Wasabi (John likes a LOT of Wasabi.)

I bought a Sushi cookbook and the following instructions are taken from the

book.  Believe me, it works!

HOW TO MAKE SUSHI RICE, USING WHITE RICE) I USUALLY make mine with brown

rice. Just add little extra water and cook it a little longer.  (Two cups

of water to one cup of brown rice, cook for 45 to 55  minutes and let stand

for 15 minutes before building Sushi.)

2  Cups White Sushi rice  (They call it sticky rice)

2  Cups Water

3 1/2 Tbsps. Vinegar

1  Tbsps. Sugar (I use Barley Malt)

1  tsp. salt (can be reduced or omitted)

Wash rice and Make rice in Rice Cooker, OR

1. Wash rice in a big bowl of water.  Rub grains gently; wet grains break

   easily.

2. Drain water.  Repeat this step 3 or more times until water is almost    clea

r.

3. Let rice sit for at least 30 minutes in summer and 1 hour in winter.

   This allows ample time for rice to absorb the water.

4. In cooking pot, mix rice and correct amount of water. Cover with lid.

5. Cook rice over medium heat until water boils.  Do not bring it to boiling

   point quickly.

6. When it begins to boil, turn heat to high and cook for 1 minute.

   NEVER lift lid while cooking.  Since the lid might bounce from the

pressure of the steam, it is better to place a weight, or some dishes on

the lid.

7. Turn heat to low and cook for 4 or 5 minutes.

8. Reduce heat to the lowest setting for 10 minutes.  Every grain of rice

   absorbs water and becomes plump.

9. Turn off the heat and let rice stand, covered with lid for 10 minutes.

   During this time the grains are allowed to "settle," and the cooking

   process is completed by the heat retained in the rice and walls of the

 pot.

Mix Vinegar, salt, and sugar in cup and heat until sugar and saltis

dissolved. (Use Microwave)

Put rice in a large glass, wooden, or plastic bowl...(Not metal)

Spread rice evenly over the bottom. Sprinkle vinegar mixture generously

over the rice....You may not need all of it.

BUILDING THE SUSHI:

Use any combination of 3 or 4 veggies, cut into thin strips.

1. Spread Plastic wrap on bamboo Sushi mat.

2. Lay Roasted Seaweed sheet on plastic wrap.

3. Spread Sushi rice on Seaweed (About 1 cup, flatten to 1/4 in. with back

   of spoon.

4. Lay a strip of the veggies along one end.

5. Spread on a teaspoon of the mayo mustard mixture.

6. Begin rolling by lifting mat and pressing ingredients with fingers.

Roll up carefully, press end.  Remove mat and unwrap the plastic.

7. Repeat using all ingredients to make 4 rolls.  Cut each roll crosswise

 into 6 to 8 equal slices.

8. Serve with Wasabi, Soy Sauce, Braggs Amino, or ANY kind of mustard.  I

 like it plain!

This makes a SUPER plate of appetizers.  OR, a complete meal for two, along

with a salad or WHATEVER!  I've found that it keeps well for a day or two.

 We love it cold the next day, so I usually make enough for 8 rolls.


sushi-2

Date:    Tue, 20 Sep 94 11:34:28 CDT

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

SUSHI

food shopping list:

short grain white rice (Nishiki=best, Kohkuo Rose=mediocre, Tamaki=good, Botan

Calrose=bad Goya=good)

unseasoned rice vinegar

kombu

sugar

sea salt

nori (flat 8"x10" sheets of seaweed)

rice wine

wasabe (green mustard, powdered or prepared available)

dark soy sauce

various fillings (see below)

Do I have to buy some bamboo thing?

Yes, buy a sushi mat.  In the asian stores here they go for about 99 cents,

so I have three.  A lot of little 1/8" diameter bamboo sticks, attached to

each other with string to make a square floppy mat a little bigger than a

piece of nori.

*What about the rice?  I saw a recipe for sushi rice once, but I think I saw

*sushi rice in my HFS.  Does anyone know about this? Is it possible to make

*this with brown rice?  I guess it wouldn't be the same, probably not sticky.

The rice is key to the texture and taste of good sushi.  Buy good rice.  I've

never made brown rice sushi, but I think you'd need to use a little less

water than normal for brown rice and just cook until it's done, then season

it as below, maybe using a stronger seasoning mix to make it more sticky.

Wash 3 1/3 cups short grain white rice until water runs clear.  Let stand

for a few minutes.  Place in a pot along with 4 cups water and a piece of

kombu (thick strips of kelp).  Bring to a boil over high heat, then reduce

heat, cover and simmer for 5 minutes.  Remove cover and place an absorbent

kitchen towel over the top of the pot, then replace cover and turn off heat.

Let rice stand undisturbed 15 minutes.  But:  if there's still water showing

over the top of the rice after 5 min. simmer, allow to simmer a bit longer

before turning off heat.

Dissolve 5 Tbsp. white sugar in 5 Tbsp. rice vinegar, and add 4 t. sea salt.

After some experience, you may want to change this seasoning mixture and/or

increase the strength of the seasoning.

Turn rice out into a shallow bowl of some slightly porous material.  I use

a big Rubbermaid bowl, and it works fine, but my cookbook recommends wood.

Stir gently with a flat spoon, keep from breaking or mashing rice grains if

possible.  Sprinkle seasoning mixture onto rice as you stir.  Rice will

gradually become slightly shiny and more sticky.  You can fan the rice as

you stir to cool it, but lightly tossing it in a large bowl will cool it as

well.

To make sushi rolls, lay out a sheet of nori on your sushi mat so that the

long edge is parallel to the bottom of the mat.  Use a flat spoon to spread

a 1/2" (or slightly thinner, as you like) layer of rice on the nori, covering

all but 1/2" at the bottom of the sheet and 1 1/2" at the top.  Lay out a row

of fillings on the center of the rice.  Roll the nori around the rice and

filling, bringing the bottom edge of rice and nori over the filling to meet

the top edge of the rice layer and then rolling up the exposed nori to seal

the roll.  Wrap the sushi mat around the roll, using it to gently compress

the roll from many directions while maintaining its cylindrical shape.

Slice with a very sharp knife.

*What else can you put in besides cucumber?

Anything you put in should be cut into approx. 1/4" strips.

Some things need to be simmered in seasoning broth.  I use one pot to do

all simmering, starting with a mixture of equal parts rice wine and water,

plus a little sugar and soy sauce.  Cook things in order of taste, i.e

carrots, then mushrooms, then tempeh, so that strong tasting things don't

flavor delicate things.  By the end your broth will be very tasty.

lightly steamed asparagus

alfalfa sprouts

steamed spinach--with a sesame oil/garlic sauce for Korean style, or plain

carrots--simmer

pickled yellow root--Korean.  Don't ask me what this really is.

daikon radish--soak in sugar water after cutting

dried shiitake mushrooms--simmer and remove stems before slicing

tempeh--simmer

pickled plums--WEIRD

very fresh tofu--don't use both tofu and tempeh

baked/marinated tofu

kampyo==gourd strips--cook for a long time in a separate simmer sauce with

 extra sugar and soy

avocado--in which case the sushi becomes a 'feast'

sesame seeds--just a few for crunch if you are willing...

Things that I have picked out of sushi rolls because they taste bad:

sweet red pepper


sushi-rice

Date: Wed, 23 Aug 1995 12:50:00 -0800

From: asha@hopf.dnai.com (Asha Dornfest)

Sushi rice

1 cup short grain rice

2 cups water

Cook rice till done (bring to boil, then simmer, covered for 20 minutes).

While rice is cooking, combine in a small saucepan: 3 tablespoons rice

vinegar, 1-2 tablespoons sugar (depending on how sweet you like the rice),

and 1/2 teaspoon salt.  Heat till sugar is completely dissolved.

When the rice is done and still hot, put it in a large bowl.  Slowly drizzle

the vinegar mixture over the rice while gently stirring it.  Once you've

poured in the vinegar (and have a free hand), fan the rice with some

newspaper while stirring to help it cool more quickly.  Keep stirring and

fanning till the rice is at room temperature.  It should be perfect

sushi-stickiness.

To make sushi, place a seaweed wrapper on a bamboo mat or some foil.  Wet

your hands thoroughly, and pat rice onto the seaweed.  The rice should be

about 1/2" thick.  Cover the wrapper completely except for a little space at

the ends.  Add your fillings, and roll, pressing tightly so that it

maintains a cylindrical shape.  Cut in 1" rounds and ENJOY!


teriyaki-tofu-onions

Date: Mon, 17 Jul 1995 23:06:36 -0700

From: nanetteb@csn.net

                    *  Exported from  MasterCook II  *

                         Teriyaki Tofu and Onions

Recipe By     : Pillsbury Fast and Healthy

Serving Size  : 4    Preparation Time :0:00

Categories    : Asian                            Fatfree

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

     1/4  cup           reduced-sodium teriyaki sauce

   3      tablespoons   water

   4      teaspoons     soy sauce

  10 1/2  ounces        package extra-firm lite tofu

     1/3  cup           vegetable broth

   2      cups          sliced fresh mushrooms

     1/2  large         red onion -- thinly sliced

In 12 by 8-inch (2 quart) baking dish, combine 2 Tbsp of the teriyaki

sauce, water and soy sauce; mix well.  Slice tofu into 8 cutlets, 1/4 to

1/2 inch thick. Place cutlets in dish; t urn to coat with sauce mixture.

Let stand at room temperature 15 minutes to marinate, turning

occasionally.

Heat oven to 375 degrees. Cover dish loosely with foil. Bake at 375 for 10

o 15 minutes or until thoroughly heated.

Meanwhile, combine remaining 2 Tbsp teriyaki sauce and broth in large

nonstick skillet. Add mushrooms and onion; cook over medium heat 8 to 10

minutes or until vegetables are tender. Serve hot over cutlets.

Makes 4 servings, per serv: 70 cal, 1g fat, 0mg chol, 830mg sod

                   - - - - - - - - - - - - - - - - - -

NOTES : Versatile tofu takes on the Oriental flavors of teriyaki and soy

       for a nutritious, lowfat meat substitute. Onions and mushrooms

       braised in seasoned broth make a flavorful topping.


bean-lasagna

Date:    Thu, 01 Sep 94 12:44:51 PDT

From:    Katherine Albitz <kra@sdd.hp.com>

Bean Lasagne

1 can ff vegetarian refried beans

1 12 oz bottle mild taco sauce

2 cans stewed tomatoes, one drained, one not

1 cup ff cottage cheese

1 cup corn kernels, frozen is ok

10-12 lasagne noodles, uncooked

1/4 cup black olives, sliced

In a bowl mix beans with about half the juice from one can of tomatoes

and a couple of tablespoons of taco sauce. You want the beans to be

almost but not quite pourable. Mix the rest of the taco sauce and

tomato juice and set aside.

Put about a quarter of the taco sauce mixture in the bottom of a 9x13"

lasagne pan. Cover sauce with a layer of noodles. Layer, in any order

you want, the beans, corn, cheese, drained tomatoes, sauce and noodles,

being sure to end up with enough beans to cover the top with no noodles

showing.  The resulting mess should be pretty wet.

Cover tightly with foil.  Bake at 350 for about an hour, until the

noodles are tender. Check every 5-10 minutes after 45 minutes of cooking

to see how the noodles are doing. Remove foil, sprinkle with olives. Bake

another couple of minutes. Let sit for about 5 minutes before serving.

Serves 3-4 as a main dish. Tastes even better the next day.

Variation: If you want to pre-cook the noodles, don't use as much tomato

juice and cook for only about 30 minutes.


easy-lasagna

Date: Thu, 14 Sep 1995 09:35:12 -0500 (CDT)

From: Dawn Baumbach <dawnb@sa-htn.valmet.com>

INCREDIBLY EASY LASAGNA

3 tbl. A-1 steak sauce

1 jar Healthy Choice (32 oz) spaghetti sauce (I use the vegetable style)

8 oz. uncooked lasagna noodles

2 cups (16 oz) fat-free ricotta or cottage cheese

2 cups (8 oz) Healthy Choice mozzarella cheese or Cheddar Cheese

1 cup (4 oz) parmesan cheese (don't know if this is fat free, but a

low-fat version is available at some stores)

bell pepper and onions

shredded carrots, zucchini, or any other vegetables

(can also add 1 - 10 oz. pkg. frozen spinach, thawed and well-drained,

then chopped

Saute bell pepper and onions and other vegetables in a small amount of

Fleishmann's no-fat butter. Mix in A-1 and spaghetti sauce.

Spray 9 x 13 pan with PAM.  Cover bottom of pan with sauce mixture. Lay

one layer of noodles on top.  Layer cheeses.  Repeat with sauce, noodles,

cheeses, ending with cheeses on top.  Bake 350 for 45 minutes.

Remove, and let stand 15 minutes.  Serves 6-8.


lasagna

Date:    Wed, 29 Sep 93 09:57:50 CDT

From:    Veronica Shores <shores@unx.sas.com>

This is all approximate, I just throw in whatever I have to make the lasagne.

You can use other veges, add green peppers, onions, mushrooms, sprinkle

nutritional yeast on the layers, whatever you like.

LASAGNA

1 pkg microwaveable lasagne noodles (I use Pasta Vigo's 1 step brand)

1 jar Ragu sauce

1-2 eggplant, sliced in thin circles

1-2 zuchinni, sliced in thin circles

1 container of fat free cottage cheese (I use Light & Lively's brand)

Layer the eggplant/zuchinni slices on a microwavable plate, cover with

plastic wrap and cook a few minutes in the microwave.

Pour a layer of sauce in a square, microwave baking dish.

Repeat until you run out of stuff:

Put a layer of noodles in then spread more sauce on top.

Add a layer of eggplant/zuchinni slices,

top with a layer of cottage cheese,

then top this with some sauce.

Your last layer should be noodles. Then top with more sauce and bake in

the microwave (according to package directions).


lasagna-2

Date:    Wed, 10 Nov 93 16:39:37 EST

From:    davenpor@ben.dev.upenn.edu (Donna Davenport)

LASAGNA

Since I come from an Italian family, Thanksgiving wouldn't be anything

without pasta.  We traditionally serve lasagna as the second course and

this year I'm making it again.  I thought I'd share the recipe:

Marinara sauce:

3 cans of crushed tomatoes

5 - 6 cloves of crushed or chopped garlic

handful of parsley

basil if you have it

1 small onion

salt to taste

In a large pot, saute the onion and garlic in a little water.  Add the

tomatoes and basil.  Let simmer on low for an hour, then add salt and

parsley to taste.

Lasagna:

1 and 1/2 box of lasagna noodles  - you will have some left over

3 - 4 lbs of Fat Free ricotta cheese

4 egg whites

2 cups of steamed spinach leaves, de-stemmed

2 cups of boiled and mashed carrots

3 long zucchini, cut into long strips and steamed

sun-dried tomatoes, chopped fine (or, buy the flakes)

white pepper

black pepper

crushed garlic or garlic powder

chopped mushrooms

Boil the lasagna noodles and lay them out on a tablecloth so they remain

flat and dry, set aside.  In a large bowl mix ricotta cheese with egg,

white pepper, black pepper and sun-dried tomatoes.  Place 1/3 of the

mixture in a separate bowl with the spinach and 1/3 of the mixture in a

separate bowl with the carrots (add extra pepper to carrots) - you should

have 1/3 plain cheese left.  Ladle some marinara sauce on the bottom of a

large lasagna pan and then add noodles to cover the bottom.  Layer the

steamed zucchini on top of the noodles -- spice the zucchini as you like

garlic and pepper is good.  Add another layer of noodles.  Add the carrot

and cheese mixture and another layer of noodles.  Add the spinach and

ricotta mixture and another layer of noodles.  Add some marinara sauce and

the remainder of the cheese.  The top layer is the topped with noodles

tomatoe sauce and the copped mushrooms plus any left-over sun-dried

tomatoes and/or parsley you have around.  Bake at 350 for about 45

minutes.  Serve with marinara sauce.

Enjoy.  My family was amazed that this was "healthy"!

Notes:

You can substitute tofu for cheese if you don't want to eat cheese, and

egg beaters for the egg whites.  Also, I've made this with only 3 layers:

the zucchini, the carrot & cheese, and the spinach and cheese -- when I

was feeling like less cheese was in order and it was still delish.


lasagna-3

Date:    Tue, 07 Dec 93 12:40:00 CST

From:    "Peter Brauer 312/915-6157"                 <$W$PR42@LUCCPUA.BITNET>

Lasagne

1 15 oz can tomato sauce    Dry Lasagne noodles (about 8 oz)

1 6 oz can tomato paste

15 oz fat-free ricotta

16 oz fat-free mozzarella

1 lb frozen chopped spinach (or preferably fresh chopped eqivalent)

2 egg-white (can be omitted quite easily)

1 pkg McCormick Spaghetti sauce

1 1/2 cups water  (you can sub 1/4 red wine for some water)

 .

Bring tomato sauce, paste, water, and sauce to boil on stove, set aside.

Combine ricotta, drained spinach,  and egg-whites in a bowl.

Boil the tomato sauce, paste, water, sauce mix, and wine and set

aside.  In a 9x14 pan, pour 1 c. (approx) of the tomato mixture.

Place the dry (yes they must be dry) lasagne noodles to form one

layer.  Add half the cheese/spinach mixture over the noodles, half the

non-fat mozz, then half the remaining sauce.  Place one more layer of

lasagne noodles (yes they are still dry) and then layer the other

ingredients as before. This should use up the rest of the mixtures and

fill the pan.

Cover the pan with tin-foil, place in oven at 350 degrees for 50 minutes

and then uncover, and cook for another ten.  Let sit for ten minutes

before serving.


lasagna-4

Date:    Thu, 16 Dec 93 11:28:31 EST

From:    jf_adams@unhe.unh.edu (Jon Adams - Grad School)

Lasagna, my own creation:

1 Box lasagna (I just use the basic type)

1 large can tomatoe sauce

3 medium tomatoes

2 med-large Green Peppers

1/2 cup chopped chives

3 TBLS finely chopped garlic (yes I LOVE garlic)

1 Large red onion, chopped

1/2 cup mushrooms (basic store variety)

1 large (16 oz) container of FAT FREE Cottage Cheese *

1/3 cup (approx) Bread Crumbs

1/4 cup egg substitute

1 cup fat-free mozzerella (optional)

Onion, garlic powder, paprika

1 tsp each of oregeon, thyme and basil

Fresh ground pepper, vary to taste

Cook the lasagna according to package.  Mix the whole container of cottage

cheese with the bread crumbs, chives, egg-substitute, herbs and spices (except

paprika!). Take a large baking dish and coat bottom with a thin layer of

tomatoe sauce.  Then a layer of lasagna.  On top of this spread a layer of the

cottage cheese mixture.  ON thop of this a layer of chopped peppers and onions.

Then slice tomatoes in whole circular slices and place a layer on top of the

other ingrediants.  Then a layer of tomatoe sauce.  Repeat one more time.

        On the top add the mozzerella, if desired, and sprinkle that with about

1/2 tsp of paprika.  Bake at roughly 350-375 for about 45 minutes.  I have made

this alot and even my SAD friends swear by it.


lasagna-5

Date: Mon, 26 Jun 1995 12:21:15 -0400

From: mevans@dgs.dgsys.com

Lasagna Recipe

I grew up on this cheese lasagna recipe (growing up in a Kosher home, I never

had m**t in my lasagna). However, since my diet changed, I adapted the recipe

and it still works pretty well.

9 lasagna noodles (cook extra, just in case)

2 cans tomato puree (I use Hunts)

FF mozarella cheese

FF parmesan cheese

garlic

oregano

Italian seasoning

pepper

salt

1/2 t. sugar (it brings out the flavors)

Preheat oven to 375 degrees.

Bring pot of water to boil. Add noodles in water with no salt according to

package directions. In second pan, mix puree, dashes of oregano, Italian

seasoning, pepper, salt, and garlic to liking. (I use more garlic than

anything else). Add sugar. Cook on low heat for about 15 minutes.

Drain noodles and use cold water to cool noodles for handling. Use a 9" x 13"

pan or a large square pan. Line three lasagna noodles in bottom of pan. Pour

1/3 of tomato sauce mixture. Sprinkle cheeses on top of tomato mixture to

liking. Repeat steps two more times.

Cook in oven for 25 minutes or until cheese looks melted (we all know how

tough it is to melt FF cheese).


lentil-lasagna

Date:    Thu, 30 Sep 93 13:16:06 BST

From:    Michael Traub <traub@btcs.bt.co.uk>

Red Lentil Lasagna

------------------

1 large 	Onion, sliced finely

3 cloves	Garlic, minced

1	Red chilli, deseeded

2 stalks	Celery, chopped *very* finely (because my wife hates it)

1/2 cup	water

1 lb	Broccoli

1 small	Courgette/Zucchini

1/2 lb	Mushroom

1 pint	Vegetable Stock (Vecon and water)

1 cup	Red lentils

1 can	Tomatoes

2 tsps	Oregano

2 tsps	Basil

1/2 tsp	Salt

1/2 tsp	Pepper

1/2 cup	Corn

2 tbsp	Tomato Puree/Paste

12 sheets	Spinach lasagna

1/4 cup	water

2 tbsp 	Flour

1/2 cup	Soya milk

1 clove	Garlic

1/4 tsp	Salt

1/4 tsp	Pepper

3 tbsp	Yeast flakes

1/4 tsp	Turmeric

Steam onions, garlic, chilli and celery in the half cup of water. Add

stalks of the broccoli and the mushrooms and simmer for about five

minutes.  Add the stock, the canned tomatoes, the herbs, salt and

pepper, the lentils and the broccoli florets. Simmer till the lentils

are tender.  Add the corn and the tomato puree. The resulting mixture

should be fairly sloppy still because it has to go into the oven for

20 minutes.

In another pan stir the flour into the cold 1/4 cup of water till a

paste is made.  Put on the heat and slowly add the soya milk making

sure to avoid lumps.  Add the crushed clove of garlic, some salt and

pepper, the yeast flakes and the turmeric. You should end up with a

pourable cheeze sauce.

Layer the mixture with the lasagna sheets (I used no-boil spinach

lasagna) finishing with a layer of lasagna sheets. Cover with the

cheeze sauce and stick in the oven at about 170 deg.  C/330 deg. F for

20 minutes. Eat with a salad.


matzah-rella-lasagna

Date:    Fri, 04 Mar 94 10:18:48 EST

From:    TAUB@vaxvmsx.babson.edu

MATZAH-RELLA LASAGNA

3 matzah squares

Egg Beaters=2 eggs

1 can kosher tomato-mushroom sauce

salt, pepper, oregano, basil to taste

8 oz. fatfree grated mozzarella

8 oz. fatfree cottage cheese (or ricotta?)

Soften matzahs in very hot water; drain after 30 seconds.  Beat Egg Beaters

and seasonings.  Pour mixture over matzahs.  Spread 1/3 of tomato sauce

on bottom of square casserole dish sprayed with Pam.  Put 1 matzah on top

of this, spread with 1/3 cottage cheese, then 1/3 mozzarella.  Starting with

sauce, make 2 more layers.  Bake 45 mins. @ 350.  Let it stand a few minutes

before serving.  (If there is Egg B. mixture left over after layering,

pour it over top before baking.)


mexican-lasagna

Date:    Wed, 10 Aug 94 07:28:55 EDT

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

Mexican Lasagna

1/2 box lasagna noodles

1 can (1 lb) fatfree vegetarian refried beans

1 cup chunky salsa (any degree of heat you prefer)

1 cup fatfree or 1% fat cottage cheese

1 cup shredded fatfree (or low fat if desired) cheddar cheese

Cook noodles according to package directions.  Rinse and drain.

In a small saucepan, mix beans and salsa and heat over a medium flame

until runny (helps to spread the mixture).  Place a small amount of the

bean mixture in the bottom of a square 8 or 9 inch baking dish.  Layer

four or five lasagna noodles over the dish (cut off extra length of noodle and

save for the next noodle layer).  Spread 1/2 of the bean/salsa mix on top

of noodles then top with 1/2 the cottage cheese and some of the cheddar.

Top with more noodles then the remaining bean/salsa mix and cottage cheese.

top with more cheddar and remaining noodles.  Top with a little more cheddar.

Bake in microwave at medium-high for 10 minutes (uncovered) or in oven

for 30 minutes at 350 degrees (or until hot and bubbly).

This was really good and alot easier than it sounds.  Giving a recipe for

how you layer lasagna is really a pain!


mexican-lasagna-2

Date: Thu, 20 Jul 95 12:39:48 EDT

From: m-js0217@PEBBLES.CS.NYU.EDU (Julia Stone)

Hello everyone.  This recipe was included in the June 1995 issue of

"Vegetarian Times."  It takes less than 30 minutes to make and is

EXCELLENT! :)

MEXICAN LASAGNA

15-oz can pinto, pink or black beans drained and rinsed

14-oz can diced and crushed tomatoes

4-oz can chopped green chilies

2 cups frozen corn kernals, thawed

2 green onions, minced

1/2 tsp. ground cumin

1/2 tsp. dried oregano

8 corn tortillas

Preheat oven to 400 degrees.  In large mixing bowl combine beans, tomatoes,

chilies, corn, green onions, cumin and oregano; mix thoroughly.

Spray a 2-quart baking dish lightly with PAM.  Line with 4 tortillas,

overlapping if necessary.  Spread half of the bean mixture in a layer over

tortillas

Bake 12 to 15 minutes.  Let stand 1 or 2 minutes

then cut into squares and serve.  Makes 6 servings.

* When I made this I used black beans and canned corn and it was

soooooooooo good!  It is quick and easy and the perfect left over

dish!


mexican-lasagna-3

Date: 18 Sep 1995 08:50:36 -0500

From: "Smith, Stephen" <ssmith@mailcenter.tsmi.iitri.com>

This recipe originally appeared in Vegetarian Times. I came up with the cake

tin VLF version below and it is now one of our favorites.

MEXICAN LASAGNA

1 15oz can corn drained

1 15 oz can black beans drained (or 1 cup home cooked beans)

1 15oz can tomatos chopped up with liquid

1 4oz can green chilis chopped up

   OR substitute 2 10 oz cans of chopped tomatos and green chilis

      for the separate cans of tomatos and chilis

1/2 cup finely chopped onion

1/2 t each cummin and oregano

Optional 1T crushed Jalopena pepper for a spicier taste

12 oz shedded fat free Motzarella (original recipe call for Monteray Jack

                                   but I couldn't find a FF Jack Cheese)

8 9" low fat whole wheat tortillas

Mix corn, beans, tomatos, chillis, onions, and spices in a bowl. (Best if done

ahead so flavors can mix.) Spray two 9" cake tins with no stick spray (could

probably eliminate this step if you have no-stick pans). Put a tortilla in

each pan. Ladle in enough vegetable mixture to form a layer 1 bean/corn thick.

Sprinkle on about 2oz of cheese in each pan. Repeat two more times and top

with 1 last tortilla to form two "pies" with layers as follows: tortilla,

veggies, cheese, torilla, veggies, cheese, tortilla, veggies, cheese,

tortilla.

Bake in 400F oven for 15 minutes. Let cool 3-5 minutes and invert on a plate.

Feeds 4 as a one dish meal, or 6 to 8 with sides of rice and other vegetables.


spinach-lasagna

Date:    Thu, 03 Aug 1995 20:21:54 PDT

From:    dktrart@azstarnet.com (Dr. Art Lipski)

Speedy Spinach Lasagna (Great 1-Dish Meal)

Ingredients:

1           pkg.     spaghetti sauce mix

1            can     tomato paste (6 oz.)

1            can     tomato sauce (8 oz.)

1 3/4      cup     cold water

2    "eggs"        Egg substitutes (e.g., Egg Beaters--Fat Free)

1    container    Fat Free Ricotta cheese (15 oz) (e.g., Frigo Truly Lite)

1/2         tsp.     salt

1            pkg     frozen chopped spinach (10 oz.), thawed and drained

1/2         lb.       sliced mozzarella cheese--Fat Free (e.g., Healthy Choice)

1/2         lb.       UNcooked lasagna noodled, broken in half

Instructions:

Empty spaghetti sauce mix into saucepan, add tomato paste, tomato sauce and

water.  Heat, stirring until well blended.  Remove from heat.  Beat Egg

substitutes in a large bowl and add Ricotta cheese, spinach, salt and 1/4

cup Parmesan cheese.  Lightly grease (cooking oil spray, 1 second) bottom of

13x9x2-inch baking dish; cover with a little sauce.  Layer noodles, half of

the cheese-spinach mixture, half of the mozzarella cheese, and half of the

tomato sauce.  Repeat layers, ending with tomato sauce.  Sprinkle with 1/4

cup Parmesan cheese.  Cover dish with a lightly greased (cooking oil spray,

1/2 second) sheet of aluminum foil and bake in preheated 350 degree oven for

60 minutes or until noodles are tender.  Let stand 10 minutes before cutting

into squares and serving.

Serves 8.

% Calories from Fat = 3%


spinach-lasagna-2

Date: Mon, 25 Sep 1995 09:29:23 -0700 (PDT)

From: Ginger Petersen <gingerp@u.washington.edu>

Spinach Lasagne from The Moosewood Cookbook

Ingredients:

tomato sauce (2 soup-can sized cans or to your liking)

12 lasagne noodles that have been half-cooked according to package directions

2 cups non-fat ricotta/cottage cheese and 2 beaten egg-equivalents

1/2lb raw spinach (washed, dried and chopped...I use the prepackaged spinach

   salads that are so popular now)

1lb shredded non-fat mozzarella

1/2 cup non-fat parmesan or romano

optional:

  dash nutmeg

  2 tablespoonsful wheat germ  (these 2 ingredients would be mixed in

  with the non-fat ricotta/cottage cheese)

Directions:

Spread a little tomato sauce in the bottom of your 9x13 pan.

Cover with 4 of the half-cooked lasagne noodles.

Blotch with 1/2 of your filling mix (ricotta, spinach,

  any other vegies you may desire - I like mushrooms)

Top with 1/3 of remaining tomato sauce.

Sprinkle on 1/2 of shredded mozzarella.

Cover with another 4 noodles.

Blotch on rest of filling.

Top with another 1/3 of sauce.

Sprinkle on remaining mozzarella.

Cover with last 4 noodles, rest of tomato sauce and finish off with the

parmesan/romano cheese.

Bake at 375 degrees for 45 minutes.  Let stand for at least 10 minutes

before serving.


spinach-mushroom-lasagna

Date:    Fri, 27 Jan 95 10:29:21 EST

From:    kelly roddy <kroddy@falcon.bgsu.edu>

from Sarah Schlesinger's 500 Fat-Free Recipes.

SPINACH-MUSHROOM LASAGNA

Yield: 6 servings	Prep. Time: 30 minutes plus 15 minutes standing time

Cooking time: 35 minutes plus lasagna cooking time

Spinach, mushrooms, red bell peppers, and carrots are baked with layers

of nonfat ricotta cheese, tomato sauce, and lasagna noodles. Serve

along-side green salad with raw vegetables.

3 c crushed fresh or low-sodium canned tomatoes

1/2 c chopped mushrooms

1/2 c chopped red bell pepper

1/2 c chopped carrot

1/2 c chopped onion

1/2 c red wine or red grape juice

2 tbs honey

1/2 tsp dried basil leaves

1/2 tsp dried rosemary leaves

1/2 tsp dried oregano leaves

1/2 tsp dried thyme leaves

1/4 tsp black pepper

4 egg whites, lightly beaten

1 1/2 c nonfat ricotta cheese or cottage cheese

8 oz lasagna noodles, cooked al dente and well drained

 1 lb fresh spinach, well washed, drained and chopped

4 oz nonfat mozarella cheese, grated

1. Place tomatoes, mushrooms, red peppers, carrots, onion, wine or grape

juice, garlic, honey, basil, rosemary, oregano, thyme, and black pepper

in a large, heavy saucepan. Simmer for 20 minutes.

2. Preheat oven to 350 degrees.

3. Mix together the egg whites and the ricotta or cottage cheese. Set aside.

4. To assemble, place a layer of tomato sauce in the bottom of a 9-by-13

inch casserole. Cover the sauce with a layer of cooked lasagna noodles.

Spread ricotta-egg mixture over noodles and top with a layer of spinach.

Add another layer of noodles, another layer of sauce, and finish with

grated mozzarella.

5. Bake for 35 minutes. Let stand for 15 minutes before cutting.

Calories per serving: 227	Carbohydrates: 36 g

Fat: 1 g	Dietary Fiber: 4.3 g

Cholesterol: 3.8 mg	Sodium: 264 mg

Protein: 15 g

MY NOTES: I doubled most of the spices and added red pepper flakes. (I

don't see how 1/2 tsp of basil and oregano could possibly be enough for a

full lasagna!)

I didn't use the spinach and it turned out fine.

There was an excess of liquid in the bottom of the casserole. Several

people suggested remedies for this. You could try to saute the mushrooms

first and drain the excess liquid from them. You could let the sauce

simmer longer so as to reduce some of the liquid. I suppose you could try

adding some cornstarch/arrowroot. However, don't try adding tomato paste

because this would probably change the flavor considerably.

This lasagna has a really nice flavor. I think the wine and carrots add a

lot to it since the tomato isn't prominent. It's a refreshing change from a

heavy, cheese and grease filled lasagna.


tofu-lasagna

Date:    Mon, 09 Aug 93 11:30:32 PDT

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

LASAGNA

sauce

1 large <28 ounce> can crushed tomatoes

1 8 ounce can tomato paste

1 quart water

1 package <12 ounces?> tofu Italian style sausage, 1/2 inch slices

1 large onion, chopped

5 to 6 cloves garlic, minced

1/4 to 1/2 pound mushrooms, chopped

4 to 5 stalks celery, chopped

1 red bell pepper, chopped

1 bunch parsley chopped <or use carrot tops>

1/3 cup chopped fresh basil

2 teaspoons dried oregano

1 teaspoon dried marjoram

1/2 to 1 teaspoon Mrs. Dash spicey blend

16 ounces wholewheat lasagne noodles

filling 2 16 ounce tubs nonfat ricotta cheese blended with

nonfat egg product, equivilent of 2 eggs

spray one large or two medium size baking pans with nonstick spray

put about 1/2 to 3/4 cup sauce in pan

one layer of uncooked noodles

thick layer of sauce

layer of uncooked noodles

layer of cheese mixture

layer of noodles

sauce and noodles to use all

cover with lid or foil and bake 350 F for about an hour and 15 minutes

Let stand 15 to 30 minutes before servings,  <it is much easier to serve

that way>


tofu-lasagna-2

Date:    Sun, 07 Nov 93 12:09:43 CST

From:    simmons@Texaco.COM (Robert L. Simmons)

This recipe was in the Nov 3, Houston Post's food section in an article on

tofu. The intro says it was adapted from _Tofu Cookery_ by Louise Hagler

(The Book Publishing Company, $14.95). It was a bit runny when I made it

last night (but quite tasty), and the next time, I think I'll use half

tofu and half LF cottage cheese or even mashed potato. This is a lot of

tofu, so look for a brand with the lowest fat you can find (mine had 8g/lb).

LASAGNA

3.5 to 4 cups spaghetti sauce

1.5 lbs firm tofu

1/4 cup lemon juice

2 tsp dried basil

2 tsp honey

1 tsp salt

1 clove garlic or 1/2 tsp garlic salt (I used 3 large cloves)

1/2 lb lasagna noodles cooked to package directions

Preheat oven to 350 deg F

In a food processor or blender, puree to a fine grainy ricotta-like

texture the tofu, lemon juice, basil, honey, salt, and garlic (or

garlic salt).

Start making layers in a 9" x 13" baking dish, starting with a thin

layer of spaghetti sauce, then a layer of cooked noodles, then a layer

of half of the tofu filling. Continue in the same order, using half the

remaining sauce, noodles, the remaining tofu filling, ending with the

remaining spaghetti sauce (I put one more layer of noodles on top of the

last of the filling, then the remaining spaghetti sauce; i.e., sauce,

noodles, filling, sauce, noodles, filling, noodles, sauce).

Bake for about 30 minutes. Serves 8 to 10.


tomato-zucchini-lasagna

Date: Mon, 2 Oct 1995 19:09:46 -0400

From: LRLady@aol.com

Here's a recipe worthy of dinner parties, even with SAD invitees.  They'll

never miss the meat--or the cheese.  This is from Cooking Light magazine, and

I'm giving you my adaptation because my version is a little faster.  Sorry

it's a little long.

Tomato-Zucchini Lasagna with Roasted Red Bell Pepper Sauce

1-1/2 jar roasted red peppers, drained and rinsed

1 c. chopped onion

3 minced garlic cloves

3/4 c. wholewheat bread crumbs

1 Tbsp. balsamic vinegar

1/4 tsp salt (optional)

1/8 tsp ground red pepper

1/8 tsp black pepper

2 tsp liquid smoke

5 c. sliced zucchini (1/2" slices)

6 med tomatoes, sliced (1/4" slices)

cooking spray

9 cooked lasagna noodles

1/2 c. chopped fresh basil, divided

Saute onion and garlic in nonstick skillet in a tsp of water or broth 4

minutes or until browned.  Place in food processor with red peppers, bread

crumbs, vinegar, salt, red and black pepper, and liquid smoke.  Process until

smooth.  Set aside.

If you have time, broil the zucchini slices until blackened.  If not,

microwave a few minutes until crisp-tender and then pour onto paper towel to

blot excess moisture.  Broil the tomato slices until blackened (they taste

better that way, and the process evaporates the excess juice).  Arrange 3

noodles in the bottom of an 11" x 7" baking dish coated with cooking spray.

 Top with 1/2 of the zucchini slices, 1/2 of the tomatoes, 1/4 c. of fresh

basil, and about 1/3 of the sauce.  Repeat layers.  Finish with a layer of

noodles, then top with rest of sauce.  (You can make ahead to this point;

cover and refrigerate until ready to bake.)

50 minutes before serving, cover with foil and bake at 350 degrees for 30

minutes.  Uncover, bake 10 minutes more.  Let stand 10 minutes before

serving.  Garnish with a couple of nice basil sprigs.  Makes 6 servings.

 This is **outstanding** and well worth the time.  The flavor is *fantastic*!

 We served it the other evening to my husband's new boss, and he loved it.

(The nutritional analysis from the magazine is no longer correct because I

omitted olive oil and used jarred red peppers instead of fresh.  But it's

fatfree and vegan.)


vegetarian-lasagna

Date:    Sat, 23 Apr 94 15:24:39 EDT

From:    PAMCAM@delphi.com

                    Vegetarian Lasagna

Prepare a sauce using tomato sauce.  Simmer the sauce and add finely diced

carrot, celery, onion, dried oregano and basil, and fresh garlic.  This

should be done a day ahead, simmered for several hours, and refrigerated. I

make a large batch using a 110 oz. can of tomato sauce available at Sam's for

$2.29.  It is good leftovers on rice or pasta.

1 Pound Package Lasagne Noodles

24 Oz. Package Fat Free Cottage Cheese

Green Onions

Zuchini

Yellow Squash

Cucumber

Spinach Leaves, Fresh

Tomatoes

Fat Free Parmesan

Carrots

Celery

Bell Peppers

Alfalfa Sprouts

Chop green onions and add 1/2 cup to the Cottage cheese and mix.  Keep

remainder to add to lasagne.  Prepare by slicing thin, as much of the

vegetables as you feel you will want and limited by the depth of your pan.

Cook the lasagne noodles, rinse with cold water and drain.

In your pan, add a ladle of sauce on the bottom and spread around.  Put in a

layer of noodles.  Top with a layer of tomatoes, zuchini slices and carrot

dices.  Add sauce and another layer of noodles.  Add Cucumber, peppers,

squash, and Cottage cheese.  Put on some sauce and another layer of noodles.

Add spinach leaves, celery, green onions, parmesan, and sprouts.  Put on a

final layer of noodles, and top with more sauce.  Cover with plastic wrap and

refrigerate for several hours.  Slice cold and serve cold.


lunch-pack-beans

Date:    Wed, 15 Mar 95 15:11:13 PST

From:    vmh@intellicorp.com

<T> Quick Lunch: Kidney Beans

1 can red kidney beans

1 can chopped tomatoes or equivalent amount of fresh tomatos

salt (only if using fresh tomatoes)

1/2 cup chopped parsley

8 Shitake mushrooms, sliced into thin strips

Load into microwaive container in layers following order of ingredients.

Mix before cooking. Nuke for 3 minutes at high or until hot.


lunch-pack-cabbage

Date:    Mon, 12 Sep 94 13:19:14 PDT

From:    vmh@intellicorp.com

Cabbage on Tomato Sauce

-----------------------

1/2 cabbage, cleaned and chopped coarsly

3-5 roma tomaoes

about 1 cup of fat-free vegetarian tomato/basil

    spaghetti sauce.

Put cabbage, tomatoes, and sauce into plastic

lunch container. DO NOT MIX!

Mix and nuke for 7 minutes for slightly crunchy

cabbage, 9 minutes or more for soft cabbage.


lunch-pack-corn-pasta

Date:    Wed, 23 Feb 94 17:08:00 PST

From:    vmh@IntelliCorp.COM

Corn Pasta on Mushroom-Tomato Sauce (MV Lunch)

----------------------------------------------

Here is another one of my Microwave lunches:

At home, pre-cook one to two cups of corn pasta. (I

  discovered it in my local HFS). Note, that corn pasta

  needs to cook longer and with more water than regular

  pasta. Put pasta into lunch container.

Add: 1-2 cups of chopped Roma tomatoes and spices,

     especially salt and pepper, oregano, parsley,

     and chives or green onions. (You can use canned

     tomatoes instead of fresh ones).

Add: as many chopped mushrooms as you want. I usually

     do 6-12, depending on my mood for the day.


lunch-pack-curry-rice

Date:    Tue, 06 Sep 94 13:10:26 PDT

From:    vmh@intellicorp.com

<T> Quick Lunches (Curried Rice and Peas)

Pre-cook 1 cup of Basmati rice and put into plastic lunch box.

Add 1-2 cups of frozen peas.

Sprinkle generously with curry powder. I use about 2 teaspoons.

Salt if desired.

At work, stir, then nuke for 5 minutes.


lunch-pack-eggplant-noodles

Date:    Tue, 07 Feb 95 13:40:06 PST

From:    vmh@intellicorp.com

Eggplant and Tomatoes over Rice Noodles

=======================================

1 Eggplant (cubed to 1/4 - 1/2 inch cubes)

1 can Tomatoes (either use whole and chop, of buy chopped)

1/2 package of rice noodles (glass noodles) - precooked

Salt (optional)

In microwave container, layer eggplant, salt, tomatoes, and rice noodles

in that order. Microwave high until eggplant is to taste - it takes

me 10 minutes on high. Mix everything and enjoy.

Variation: Use sticky rice instead of the noodles.


lunch-pack-potato-cabbage

Date:    Tue, 13 Sep 94 14:34:38 PDT

From:    vmh@intellicorp.com

This is a bit strange, but I liked it:

Potato/Cabbage Box

------------------

1/2 cabbage chopped coarsly

2 small potatoes

1 dozen or more mushrooms

2 T minced chives

salt

black pepper

paprika

Layer into lunch box in this order. Do not mix.

Mix at work and nuke for 10 minutes on high.

Option: I would think this would be good with

        some caraway seed or Oregano added. I

        could also imagine using 2 teaspoons of

        sweet curry instead of the pepper and paprika.


lunch-pack-ratatouille

Date:    Tue, 27 Sep 94 13:01:47 PDT

From:    vmh@intellicorp.com

Express Ratatouille

===================

4-8 Zucchini, depending on size of zucchini and appetite

1 can of chopped Italian style tomaotes

Cut up zucchini into about 1/2 to 1 inch pieces. Put into

plastic lunch container. Add tomatoes. Mix.

At work, nuke for 3-5 minutes, depending on amount and on

how soft you like the zucchini.


lunch-pack-rice-beans

Date:    Tue, 15 Feb 94 13:14:37 PST

From:    vmh@IntelliCorp.COM

Rice and Beans for lunch

In the morning (or the night before), combine in a

plastice container:

1 cup (before cooking) of brown rice (basmati) cooked in vegatable broth

      instead of water.

1/2 can spiced italian tomatoes

1/2 bunch parsley

1/2 can small brown beans (seasoned version)

6-12 fresh or canned oyster mushrooms

Mix. Nuke for 3 minutes at high for lunch. Yummee!


lunch-pack-spaghetti

Date:    Tue, 04 Oct 94 13:46:48 PDT

From:    vmh@intellicorp.com

This seemed to simple, but I like it so much (as I am

munching along):

6 oz of corn spaghetti (wheat free, I get them from the HFS). Cook.

2-4 Tbs. minced Parsley

2-3 Tbs  minced fresh Chives

1 pkg of frozen leaf spinach

salt (spinach generally requires you to use a bit more salt. I used

      quite a bit.)

Pile into plastic lunch container. Nuke for 5 minutes. Mix.

Nuke again for a minute or two, if spinach is not cooked enough.


lunch-pack-squash

Date:    Wed, 07 Sep 94 16:33:48 PDT

From:    vmh@intellicorp.com

Spaghetti Squash on Tomato Sauce

=================================

1/2 Spaghetti Squash

1 can of Diced Italian Tomatoes

Bake squash in tray and about 1/2 inch of water at

about 350F until soft and stringy.

Scoop squash contents into plastic lunch box.

Dump one can of Italian Tomatoes on top.

DO NOT MIX!

At work: Mix and nuke for 3 minutes on HIGH.


lunch-pack-tofu

Date:    Thu, 10 Feb 94 14:51:21 PST

From:    vmh@IntelliCorp.COM

Rice with peas and tofu

cook 1 cup of rice (any kind)

put in microwavable container and add:

1/2 pound of frozen peas

1 cup of cubed tofu (optional)

1/2-3/4 cups of non-fat yogurt

salt to taste

black pepper to taste

paprika to taste

At work: let sit on desk until lunch. Then mix and

 microwave for 5 minutes on

 high or until peas are tender.


lunch-pack-tomato-broccoli

Date:    Fri, 09 Sep 94 13:45:01 PDT

From:    vmh@intellicorp.com

Tomato Broccoli

---------------

1 Bunch of Broccoli

1 dozen Cherry Tomatoes

3 T minced Parsley

2 T chopped Chives

Salt

Into a lunch box put as follows:

Clean and cut up the Broccoli until the box is

almost full. Quarter the Cherry Tomatoes and put

on top. Add Parsley and Chives and Salt to Taste.

Do not mix!

At work, mix, then nuke for 8 minutes for soft

Broccoli, or 6 minutes for crunchier Broccoli.


lunch-pack-tomato-rice

Date:    Fri, 02 Sep 94 09:37:30 PDT

From:    vmh@intellicorp.com

Several people have asked for quick lunches that they can just

dump in the microwave at work. Here is one that I made just

a couple of days ago and really liked:

Note that measures are approximate. I have a lunch plastic

container, and I simply fill it all the way.

LUNCH PACK

----------

1-2 cups of cooked rice, half of it wild rice, half of it basmati

1 can of slided water chestnuts

1 salad tomato, chopped

Put into plastice container. Then add:

sliced fresh mushrooms as necessary to fill the container almost to the rim.

Then dump on top (DO NOT MIX. If you mix it, the rice will

be too soggy come lunch time. Mix before nuking):

1/2 can of Hunts tomato sauce

black pepper to taste

oregano to taste

At work, when hunger hits, nuke for 3-5 minutes, depending on the

microwave you are using. I like stuff cooked right, so I use 5 minutes

to get the tomatoes nice and done.


lunch-pack-wild-rice

Date:    Fri, 16 Sep 94 13:50:04 PDT

From:    vmh@intellicorp.com

Wild Rice and Sweet Potatoes

----------------------------

1 cup of cooked Wild Rice

1 cup of cooked Basmati Rice

I cook them together in the rice cooker with equal amounts

of water.

1-2 uncooked sweet potatoes, cut into 1/2 inch pieces.

1-2 T fresh chopped parsley

Salt to taste. (I put quite a bit for this dish.)

Fill into plastic lunch box. Mix for cooking. Nuke for 10 minutes

on high.

Note: This can also be made using a pre-cooked sweet potato. Then

      the nuke time is reduced to 3 minutes for reheating.

Variation: I think this would be good with a couple of table spoons

           of orange juice for extra flavoring added before cooking.


lunch-pack-zucchini-curry

Date:    Thu, 09 Feb 95 13:38:03 PST

From:    vmh@intellicorp.com

Zucchini and Corn Curry

========================

4-8 small zucchini in 1/2 inch slices (leave peel on)

1/4 - 1/2 pound frozen corn kernels (1/4 - 1/2 bag)

curry powder of your choice (I use 1-2 teaspoons)

salt (optional)

Fill a microwave container with the zucchini. Top of with corn. There

should be more zucchini than corn. Generously sprinkle with curry

powder. Add some salt, if you like. Before cooking, mix thoroughly.

Microwave on high for about 8 minutes.


basic-wholewheat-seitan

Date:    Thu, 05 Aug 93 08:24:37 EDT

From:    Sean Culhane <culhane@vis.toronto.edu>

from the Winter '92 Vegetarian Gourmet.  This issue has a 7-page feature

on seitan.  The seitan recipe is actually a reprint from Brother Ron

Pickarski's book "Friendly Foods" -- apparently he is the only vegan

certified Executive Chef with the American Culinary Federation, so the

recipe must be good, right? :-)

Recipe: Seitan (makes 14 oz of uncooked or 16 oz of cooked seitan)

==============

6   cups   stone-ground, whole wheat bread flour

3   cups   water

1/2 cup    tamari

12  slices fresh ginger, about 1/8 of an inch thick

1   piece  kombu, about 3-inches long

* Mix together flour and water to make a dough.  Knead until stiff

  (10-12 minutes by hand or 6-8 minutes by machine).  Place in a bowl,

  cover with cold water and allow to rest for about 10 minutes.

* While dough is resting, bring 3 quarts of water to a boil.  Add tamari,

  ginger and kombu.  Cook for 15 minutes, remove from heat and allow to

  cool completely.

* Immerse dough in a bowl of warm water and knead to remove starch.

  When water turns milky, drain it off and refill bowl with fresh water.

  In final rinses, use cold water to tighten gluten.  Rinsing is complete

  when liquid runs clear as dough is squeezed (about 8 changes of water).

* Lightly oil a 9"x5"x3" loaf pan.  Place seitan in pan and let rest until

  dough relaxes, about 10 minutes.  Use in recipe calling for uncooked

  seitan or continue with following steps for cooked seitan.

* Bring 3 quarts of plain water to a boil.  Add seitan and cook for

  30 to 45 minutes or until it floats to surface.  Drain and cut into

  pieces or leave whole.

* Place seitan in a cold tamari stock and bring to a boil.  Lower

  temperature and simmer for 1.5 to 2 hours, depending on size of pieces.

* Serve warm or use in recipe calling for cooked seitan.


indiana-wheat-balls

Date:    Wed, 08 Dec 93 00:26:55 PST

From:    Michelle Dick <artemis>

INDIANA WHEAT BALLS

1 box Knox Mountain Farm Wheat Balls

2/3 cup red currant jelly (or grape jelly)

2/3 cup plain tomato sauce

Make wheat balls according to directions (including baking).  Place

wheat ballls, jelly, and sauce into large skillet.  Cook over medium

heat for about 5-10 minutes.  Sauce should be thick and syrupy, wheat

balls well coated.

Remove wheat balls from skillet and place on a platter (use extra

sauce for dipping).  Serve as appetizer with toothpicks.

This recipe is a classic.  I betcha this is the first time anyone has

ever made a vegetarian version of this recipe.  It is sometimes made

with those little canned weiners instead of meat balls.  It is also

sometimes made with cocktail sauce or chili-ketchup instead of tomato

sauce.


irish-garden

Date:    Thu, 10 Mar 94 17:13:43 PST

From:    Lisa Corsetti <lisa@zeppelin.llnl.gov>

Irish Garden

1 large chopped onion

1 large chopped bell pepper

3 medium cubed potatoes

4 lowfat veggie burgers or TVP chunks soaked in tariyaki/water mix

1 small bottle A1 sauce

        Tariyaki sauce

Saute onions peppers and potatoes in water and tariyaki sauce

mixture until potatoes begin to soften.  Add water as needed

to keep things from sticking.  Crumble veggie burgers into

chunks and add to mixture.  Or, if using TVP chunks, add them.

Next add the bottle of A1 and simmer all ingredients until

veggies are done.  Serves 4+.


jerked-seitan

Date:    Sun, 26 Sep 93 12:18:11 PDT

From:    rfelix@netcom.com (Robbie Felix)

JERKED SEITAN

I prepared the last box of "seitan mix" I had on hand. The only

variation was that I added about 1/4 cup of vegetarian "fake chicken"

stock powder to the water ( which I will always do in the future, the

seitan was awesome!).

Next: Slice the seitan as thin as you can get it. Marinate overnight

in jerk sauce. I bought mine at Whole Foods for 5.59 and then went to

Trader Joe's and saw theirs at 1.99 ( needless to say, guess where to

get yours :-)) I just "layered" the seitan, poured some jerk sauce

over, another layer of seitan, etc,etc.. I used a tupperware-type

container that sealed well. I turned it over several times in a 24

hour period ( everytime I went snooping through the refridgerator)

I put it in a shallow pan, covered with foil, baked for thirty minutes

at 350. Took the foil off, *broiled* for about 15 minutes, turning frequently.

If you like very spicy food, yopu will like this.

For those of you who descibed seitan as bland and boring, here is the

recipe for you!!!!


mock-goose

Date:    Thu, 13 May 93 16:28:22 +0700

From:    Malc <scomgm@thor.cf.ac.uk>

                        "MOCK GOOSE"

Serve with some sort of "gravy" or apple sauce.

6 ozs of yet more split red lentils            1/2 pint of water

1 tblsp lemon juice                optional :  1/2 oz low fat spread

For the "stuffing"

1 large onion, chopped

2 ozs wholewheat/meal fresh breadcrumbs

1.5 tsps dried sage or 3 tsps fresh

METHOD

Cook lentils until all the water has been absorbed.

Add lemon juice and season if required.

Set oven to Gas 6/200C/400F

Meanwhile, to make the "stuffing", saute the onion in a little water or veg

stock for about 10 mins. then add it to the breadcrumbs and the sage. Mix well.

In a non-stick ovenproof dish, make a layer of HALF the lentils. Spread the

"stuffing" on top , and then top that off with the remaining lentils.

Dot the top with the 1/2 oz of spread if you wish and pop into the oven until

the top is crisp + golden.

serve with steamed new potatoes and a steamed green vegetable.


pepper-steak

Date:    Thu, 04 Nov 93 10:13:30 EST

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

Pepper "Steak"

2-3 cloves garlic, minced

1 large onion, coarsely chopped

water or broth for sauteeing

1 large green bell pepper, coarsely chopped

1 medium red bell pepper, coarsely chopped

1 large (4-6" diameter) portobello mushroom or a few shitake mushrooms,

      slice the mushrooms into 2" long by 1/2 wide by 1/8 inch thick

      pieces

2 Tbsp no salt added tomato paste

Low sodium soy sauce to taste (I used about 1 Tbsp, I think)

hot sauce, cayenne pepper or hot pepper oil to taste

freshly ground black pepper to taste

In a large non-stick skillet over medium high heat, saute the minced garlic and

 onion in broth or water until onions are translucent.  Add the red and green

bell peppers and mushroom slices and cook for about 5-10 minutes, or until

mushrooms release their liquid and acquire a "meaty" texture.  Add the

remaining ingredients and mix well.  Serve over hot rice.  Serves 2-4.


pignot

Date:    Mon, 20 Feb 95 14:23:14 CST

From:    "Susan S. Oehlers 512-245-3686" <SO02@a1.swt.edu>

Pignot <T>

1    cup TVP (I used 1/2 beef-style granules & 1/2 poultry style flakes)

     reconstituted with

     7/8 cup boiling water

     1	Tblsp. red wine vinegar

     2	tsp. vegetarian beef flavor bullion

1    cup Bulgar, cooked with

     2 1/4 cups water

     2 tsp. vegetarian beef flavor bullion

     15-20 min. til water is absorbed

Mix the TVP and Bulgar together.  Add seasonings, I used:

Garlic Powder-5-6 shakes of the jar

Onion Powder-not so much as garlic

Oregano-about-1 to 1 &1/2 tsp.

Sage-3/4 to 1 tsp.

Marjoram-1/4 to 1/2 tsp.

Black Pepper-several twists of the grinder

Cayanne Pepper-several big shakes-but I like hot and spicy

Celery Powder-1 or 2 small shakes

Liquid Smoke-several drops

Worchestershire-about 1 tsp.

To bind it all together I used:

4 egg whites/could use Ener-G replacer

1/4 cup flour

Scooped up the mix with a 1/4 cup measure, put it on a lightly sprayed cookie

sheet, formed it into patties (patties are about 3" across and 1/2" thick),

baked in a 350 oven for 15 min., flipped the patties and baked for another 15

min.  This made 15-20 patties.

I'm pretty happy with the texture of this, but may try adding 1/4 to 1/2 cup

cooked brown rice (maybe wild rice) and see what that does to it. Hope some of

you creative cooks out there will play around with it too, and of course, post

those results!


seitan

Date:    Thu, 11 Nov 93 12:52:25 PST

From:    scarney@cln.etc.bc.ca (Sean Carney)

Seitan

So here's a way to make *seitan* or gluten as I've known it before that is

really surprisingly tender and not too labor intensive. We serve this at

our lifestyle reconditioning center and it is very popular.

Notice the secret ingredient.

4 c. Instant gluten flour

1/2 c. W.W. Flour

1/2 c. Unbleached white flour

1/2 c. Minute tapioca (secret ingredient; tell everyone!)

4T nutritional yeast

3T Chicken Style Seasoning

3T Garlic powder (whew, pucker up!)

1/4 c. Soy Sauce

3 1/4 c. cold water

Mix all dry ingredients and add all once to the liquid ingredients.

Mix quickly and knead. Shape into two rolls. put in plastic bags and freeze.

They will now be ready for use at a later date. When you want to use them

allow them to thaw a little so you can slice, dice, chop, drop or whatever!

Cook the gluten in this broth:

8 c. Water

1 Large Onion cut in large pieces

Fresh garlic (amount depends on preference and what you are doing later

that day)

1/2 c. Soy sauce

4 T Nutritional yeast

3 T Chicken style seasoning

Bring broth to a boil and add gluten, more water can be used if you want

more broth for a stew etc...

From there the sky is the limit.

Adapted From the Country Kitchen Collection Cookbook available from Family

Health Publications.


seitan-burgandy

Date:    Wed, 08 Dec 93 08:24:26 PST

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

Seitan Burgandy

8 ounces seitan, rinsed and cut into bite size pieces

1 large onion, sliced

6 cloves garlic, minced

1/4 pound mushrooms, sliced

2 zuchini, sliced

about 3/4 cup red wine

about 1 cup water or broth

1 teaspoon sage

1 teaspoon thyme

black pepper

about 3 tablespoons flour <I browned it in the oven while the potatoes

were baking>

baked potatoes, noodles, rice, or ???

sautee the onion and garlic in about 1/2 cup wine till wine evaporates

and veggies and quite tender

Add another 1/4 or so cup of wine and the herbs and all the other

veggies, simmer 5 minutes, add enough water/broth to make as much

sauciness as you want. Add seitan.  Cover and simmer till all is tender.

Into a lidded jar, put the flour and about 1/2 cup water/broth, shake

til smooth, use this to thicken the gravy.

Serve over potato, rice, pasta ??????


seitan-cabbage-rolls

Date:    Mon, 30 Aug 93 14:00:26 EDT

From:    cgl1@cornell.edu (Chuck Goelzer Lyons)

From the Seitan Sisters' Summer Cuisine Cooklet

SEITAN CABBAGE ROLLS

These beautifully displayed rolls are very simple to make and very

refreshing to eat on a hot summer day.

1 head cinese cabbage

1lb. med. carrots, washed and cut length-wise into strips

1/2 lb. seitan

2 T. mirin

4 T. rice vinegar

4 T. tamari

1/2 c. water

2 tsp. grated ginger juice

Wash each leaf of the chinese cabbage and drain well. Cut the thick stem by

laying hte cabbage leaf flat on the table and cutting in a v-shape the

thickest part of the stem. This will make rolling much easier. Lay seitan

strips and carrot strips on the base of the cabbage leaf and start to roll

up. As you roll up the leaf, fold the sides in over the vegetables. This

will create a neatly folded roll and the seit and carrots will not fall

out.

In a serving dish, mix the tamari, mirin, water, ginger juice and rice

vinegar together. Cut the seitan rolls in half. Place the rolls in the

serving dish with the open side up, so that the beatuful colors within the

roll will be displayed.

These rolls can be served as an hors d'oeuvre, as a side dish, or taken

along in a closed container on a picnic.


seitan-pepper-steak

Date:    Fri, 22 Jul 94 03:03:12 EDT

From:    mcarpent@sescva.esc.edu (MARK CARPENTER)

Adapted from Brother Ron Pickarski's _Friendly_Foods_.

Seitan "Pepper Steak" (T) (at least my approx. variation :) )

Yield: 6 to 8 servings.    Time: 1 to 1.5 hrs if seitan is pre-made.

Ingredients:

(* use only using the shiitake mushrooms)

1.4 ounces (1 package) dried, sliced shiitake mushrooms (or 1 to 1.5 cups reg.)

2 cups water*

3 tablespoons tamari*

2 cups flaked <angle-cut> seitan

1 cup diced onions

1/2 cup diced red bell peppers

2 tablespoons water

2 tablespoons minced garlic  (Tachyon, go ahead and throw the head in...)

2 tablespoons chopped basil

1/2 cup diced green bell peppers

1/4 cup sherry

2 cups water

3 tablespoons barley miso or other dark miso

2 tablespoons tomato paste <optional> (tomato is never just 'optional' MC)

1 tablespoon tamari <optional>

1/4 cup arrowroot, disolved in 1/4 cup water.

If you are using the shiite mushrooms, place them in a bowl and cover

them with hot water. Soak until soft (about 30 minutes). Then place

the soaked mushrooms in a pot with 2 cups of water (use the soaking

liquid) and 3 tablespoons tamari. Simmer, uncovered, for 30 minutes,

and set aside.

  Saute' the seitan, mushrooms, onions, and red bell peppers in the

water.  along with the garlic and basil. When the vegetables are

tender (half cooked), add the green bell peppers, sherry, and 1.75

cups water.

  Mix the miso and 1/4 cup water, along with the tomato paste and the

tablespoon of tamari, if you wish. Add to the saute'ed vegetables. Add

the dissolved arrowroot and continue to simmer, while sirring

constantly, until the sauce has thickened. Serve the seitan pepper

steak with noodles, rice, or mashed potatoes.


swiss-veggie-steak

Date:    Thu, 20 Oct 94 09:14:11 CDT

From:    wallis@oxygen.aps1.anl.gov (David Wallis)

This dish was really easy to make, and tasted good. The gravy is rich

and thick, and fat free! I served this with real mashed potatos, corn,

green beans, and baking powder biscuits. The recipe is easy to

increase to any size. Just allow 1 or 2 patties per person, and layer

in the pan with the musrooms and onions.

"Swiss"

2        veggie burger patties. Your choice, but I used the Morningstar

         Farms fatfree veggie burgers - I like to see the veggies in

         them!

1/2      onion, sliced, and the slices cut in half and broken apart

1/4 lb.  fresh mushrooms, washed and sliced

2 Tbsp   flour

1 cup    water

1 tsp    Kitchen Bouquet

dash     Liquid Smoke

salt

pepper

Place veggie burgers in bottom of a glass baking dish (frozen burgers

are fine). Cover patties with sliced onions and mushrooms. Mix the

flour and water until all lumps are gone. Add Kitchen Bouquet and

Liquid Smoke, salt and pepper. Pour gravy over the top, cover with lid

or aluminum foil. Bake at 350 degrees for 45 minutes to 1 hour. Check

occaisionally, and add water if necessary. Gravy can be served over

the top of the meat, or poured into a gravy dish and spooned over

mashed potatos, etc., too.


tvp-concoction

Date:    Thu, 19 May 94 09:44:07 -0400

From:    Janet Hatch <janet.hatch@acadiau.ca>

TVP concoction

2 large onions, coarsely chopped.

1 small green pepper, coarsely chopped

garlic, minced {lots}

kidney beans

1/2 cup tvp

1/2 cup frozen corn kernels

1 can tomatoes, coarsely chopped

1/2 cup water

1/4 cup rice

2-3 teaspoons vegetable stock

1 tbsp parsley

cumin*

chilli*

tabasco

pepper

Water saute the onions,pepper & garlic. Add the cumin and chilli and

continuing cooking. Combine the rest of the ingredients

and simmer for 20 minutes. {Sometimes (since the amounts are approximate)

the mixture comes out soupy..in cases like this I add 1/4 cup bulger

wheat and let simmer a few more minutes...this usually absorbs the

rest of the liquid}

*I don't usually measure such spices as they're my favorite

and I can never add too much it seems.


tvp-dumplings

Date:    Wed, 09 Mar 94 11:28:15 EST

From:    Maryanne Atkinson <atkinson@brahms.udel.edu>

  	Steamed TVP Dumplings

1/2 cup TVP

1/4 cup water

1/2 tsp. grated fresh ginger

1 clove garlic, minced

2 tsp. soy sauce

2 T scallions, minced

4 T mushrooms, minced

1/8 tsp. ground red pepper

wonton wrappers

  Mix the TVP and water to reconstitute.  Add the rest of the ingredients

and mix well.  Fill each wonton wrapper with about 1 rounded tsp. of the

mix, using water to seal the edges.  Steam for about 5 minutes and enjoy!

Makes about 20 dumplings.

Notes:  1)  If you use a metal vegetable steamer (as I was) give it a quick

    spray of Pam to prevent them from sticking.

2)  I made a sauce for dipping them from:

2 T water

2 t soy sauce

1/4 tsp. fresh grated ginger

  I hope you enjoy them as much as I did!


tvp-loaf

Date:    Mon, 12 Jul 93 17:21:52 PDT

From:    Peter_Brooks <pb@hpocia.sj.hp.com>

TVP LOAF

1-1/2 cup (dry) TVP

11.5 fluid oz boiling water

1/4 cup dehydrated onion: optional  (Green, or even standard yellow

onion would work here, too.)

2 medium carrots: optional

6 oz mushroom (approx 2cup): optional

2 oz (~2/3cup) oatmeal

2 cup cooked white beans: optional

2 eggs worth of egg white, Scramblers, or other binder.

1 cup pureed tomato

Herbs and spices:  I used some fresh basil, (dried) garlic, parsley,

paprika, black pepper.  You can add some (1/2tsp) if you insist; my

other ingredients had plenty of salt...

Set up oven to 350 degrees (this is the Q-O recommendation: I have a

convection oven and the translation is tricky.  Also, I undercooked nine a

touch.)

Rehydrate the TVP [and dried onion, if you're using any] with the boiling water

 .

Set aside 10 minutes or so.

Coarsely grate the two carrots.

Reserve 4 pretty mushrooms for garnish and slice the rest.

Puree the tomatoes.  (I *thought* I bought a can of tomato puree, but I

got Romas somehow.  Well, that's one reason I own a mini-food processor...)

Combine all but the garnish mushrooms and mix well.

Load into a loaf pan.  This batch filled a 5 x 9(?) loaf pan almost to the

brim.  Insert the garnish mushrooms.  I tried adding some nutritional yeast

on top as a garnish, then realized it was far too much.  Next time, I'll

add a litt nut-yeast to about 6 oz tomato and try it as a sauce.

Bake circa 1 hour at 350.  A knife should come out clean and the top will

be nicely browned.

This turned out better than I expected.  I've had carrot-dosed meatloaf

back in my SAD days, but the addition of the mushroom and beans

really worked.  (It didn't hurt that I needed a bunch of calories

last night.)  I'm tempted to try zucchini instead of the mushroom

in the near future.


tvp-sausage

Date:    Thu, 09 Feb 95 12:35:55 EST

From:    "R. S. Koss" <rskoss@bronze.coil.com>

TVP Sausage

1/2 cup TVP

3/8 cup boiling water

1/4 t garlic salt

1/4 t garlic powder

1/4 t ground fennel

1/2 t paprika

1/2 t black pepper

1 egg white

1/4 cup bread crumbs

Mix the TVP into the hot water. Let stand for a few minutes. Add

everything else and form into two patties. Fry in non-stick pan.

It wasn't great but it wasn't bad. If anyone makes it I'd appreciate

comments and suggestions.


tvp-stefado

Date: Thu, 20 Jul 1995 17:57:34 -0400

From: Sherry4803@aol.com

Stefado

This recipe is especially good for people who don't think they like TVP.

 It's also very quick to throw together.

In the morning, dump into a slow-cooker:

1 large onion, chopped

2 1/2 cups water

2 Tbsp. Bragg's liquid aminoes (or substitute 1 Tbsp soy sauce)

1 tsp. salt

1/2 tsp. pepper

1 small can tomato paste

1/3 cup red wine (I've made it with white wine, too, when I didn't have

red))

1 Tbsp. red wine vinegar

2 Tbsp. packed brown sugar or Sucanat

1/2 tsp. garlic powder

1 bay leaf

1 cinnamon stick (you can probably substitute a little powdered cinnamon)

1/4 tsp. ground clove

1/4 tsp. ground cumin

2 Tbsp. raisins (or more)

Stir to blend; then add and stir in:

1 1/2 cups plain chunk TVP

Cook all day; serve over rice or as a thick stew.  Don't eat the bayleaf  or

the cinnamon stick :^O


bean-burritos

Date:    Tue, 22 Mar 94 16:52:04 EST

From:    thom@pilot.njin.net (Lynne Thompson)

BEAN BURRITOS

1 can or equiv fresh pinto beans

1 can (or equiv amount of fresh) black beans

1 can garbanzo beans (chickpeas)

2+ cloves of garlic

Saltfree seasoning/spice (We used a lemony 'Sunny Spain' mix we have)

Approx. a cup of roasted veggies (we used red and green peppers, zucchini,

and yellow squash)

Cayenne pepper to taste

1. Combine all beans in sauce pan and cook for an hour or until soft.

(Add about a cup or more of water to cook beans).

2. Cut up roasted veggies, and add to beans.  Use mixer and mix everything

together until it looks like refried beans.  Add spices and simmer for 20

minutes or so.  Serve with fixings in tortillas (we used whole wheat, home

made).

Suggested fixings:  lettuce, tomato, ff cheese, ff yogurt, salsa.

Yum, yum.

p.s. Rich says he might smash up the garbanzos first, before adding them.


bean-corn-quesadillas

Date: Fri, 9 Jun 1995 08:51:53 -0400 (EDT)

From: kelly roddy <kroddy@falcon.bgsu.edu>

from the May 1995 issue of Cooking Light

REFRIED BEAN-AND-CORN QUESADILLAS

"Because this recipe calls for canned beans it's higher in sodium. You

can lower the sodium by cooking dried beans."

1/2 cup frozen whole-kernel corn, thawed

2 tbs thinly sliced green onion (I used extra)

1/4 tsp ground cumin

1  16 oz. can fat-free refried beans

8 (8-inch) fat-free flour tortillas

3/4 cup (3 ounces) shredded Monterey Jack cheese with jalapeno peppers (I

used Kraft Fat-Free cheddar)

Vegetable cooking spray

1/2 cup nonfat sour cream

Cilantro sprigs (optional)

Jalapeno peppers (optional)

Combine first 4 ingredients in a medium bowl, and stir well. Spread about

1/2 cup bean mixture over each of 4 tortillas, and top each with 3

tablespoons cheese and remaining tortillas.

Coat a large nonstick skillet with cooking spray, and place over

medium-high heat until hot. Add 1 quesadilla, and cook 3 minutes on each

side or until golden. Remove quesadilla from skillet; set aside, and keep

warm. Repeat procedure with remaining quesadillas.

Cut each quesadilla into 4 wedges. Serve warm with sour cream. Garnish

with cilantro springs and jalapeno peppers, if desired. Yield: 4 servings

(serving size: 4 wedges and 2 tbs. sour cream).

NOTES: I'll include the nutritional information as it appeared in the

magazine but I'm sure it's not accurate for how I prepared the

quesadillas. I used fat-free cheese and skipped the sour cream. I also, I

used diced green chiles instead of jalapenos.

Calories: 475 (14% from fat); Protein 20.9g; Fat 7.4g (sat. 4.2g, mono

2g, poly 0.5g); Carb 82g; Fiber 5.8g; Chol 17mg; Iron 3mg; Sodium

1,319mg; Calc 219mg.


bean-pepper-burritos

Date:    Tue, 08 Feb 94 14:35:38 PST

From:    Jacqui Lynch <jacquil@fozzie.cc.wwu.edu>

BLACK BEAN AND BELL PEPPER BURRITOS

1 can black beans

3 bell peppers (different colors are best: red, yellow,

orange, green, etc), chopped

1 tsp (or to taste) dried garlic, or chopped garlic

cloves

Tortillas

Salsa

Drain the can of black beans, reserving 1/4 cup of liquid to create a

"sauce" if you like saucy burritos.  Combine beans, peppers, garlic,

and salsa, throw mixture into a tortilla, and nuke for 30sec to 1min.

This is my favorite stripped down version of a bean burrito, is

incredibly quick to make, and real pretty to boot.  The bell peppers

can be roasted for a richer flavor (over a low, open gas flame or on a

cookie sheet under an oven broiler until outer skin is black; immerse

in cold water & peel off outer skin--WATCH OUT for the innards as they

drain--they're HOT!)


bean-potato-enchiladas

Date:    Mon, 09 Aug 93 11:24:08 EDT

From:    jdg@ulysses.att.com

Black Bean and Sweet Potato Enchiladas

8 corn tortillas

Filling:

2 medium sweet potatoes or yams, cooked (nuked 5 mins) and diced

1 can black beans or equivalent

1 yellow onion, diced

1-10 jalapenos, seeded and diced

1 TBS minced garlic

1 tsp cumin

1 tsp coriander

1 tsp chile powder

Water saute' the onions; after 3 minutes add garlic; after

onions and garlic are softened, add everything else and

cook down until the consistancy is rather thick.

Heat the tortillas on a dry griddle, or nuke for a minute to

soften (keeps them from tearing when rolled). Spoon filling

on tortilla in an of-center strip, and roll. Smear a bit  of

filling on the inside edge to seal. Place on cooking-sprayed

baking dish, seam side down.

Serve with salsa verde.


bean-vegetable-fajitas

Date: Mon, 17 Jul 1995 23:25:10 -0600

From: nanetteb@csn.net

                    *  Exported from  MasterCook II  *

                        Bean and Vegetable Fajitas

Recipe By     : Pillsbury Fast & Healthy

Serving Size  : 4    Preparation Time :0:00

Categories    : Fatfree                          Mexican

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   4                    8" flour tortillas

   1 1/2  cups          sliced zucchini

   1                    green bell pepper, cut into thin strips

   1      medium        onion -- sliced

  15 1/2  ounces        can pinto beans, drained, rinsed

   1      large         tomato -- chopped

     3/4  teaspoon      chili powder

     1/2  teaspoon      cumin

     1/8  teaspoon      garlic salt

     1/8  teaspoon      ground oregano

                        nonfat sour cream -- if desired

                        salsa -- if desired

Heat tortillas as directed on package. Spray large nonstick skillet with

nonstick cooking spray. Add zucchini, bell pepper, and onion; cook and

stir over medium heat until crisp-tender, 5 to 7 minutes. Add beans,

tomato, chili powder, cumin, garlic salt and oregano; mix well. Cook until

thoroughly heated.

To serve, spoon 1/4 of vegetable mixture down center of each warm

tortilla. Fold in edges. Serve with sour cream and salsa.

Makes 4 servings.

Per serv: 250 cal, 3g fat, 570 mg sod


beans-rice-burrito

Date:    Sat, 20 Nov 93 05:12:00 GMT

From:    kevin.wilson@panic.rain.com (KEVIN WILSON)

                    *  Exported from  MasterCook II  *

                          Bean And Rice Burritos

Recipe By     :

Serving Size  : 2    Preparation Time :0:20

Categories    : Main Dish                        Low-Fat

                Mcdougall Program                Dinner

                Prepared Ahead Recipes           Rice & Grains

                Twelve Day Program

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

  28      ounces        pinto beans, canned -- * see note

                        -- drained and rinsed

   1      cup           Cooked brown rice -- -OR-

                        - up to double this amount

   1      dash          Chili powder

   1      dash          Garlic powder

   1      dash          Cumin

     3/4  cup           Water

   6                    Tortillas

                        -----TOPPINGS-----

   1                    Iceberg lettuce

                        --chopped and dried

   1      bn            Scallions -- chopped

   1                    tomato -- chopped

                        --ripe

   2      cups          Salsa -- ** see note

Place the beans in a saucepan and mash with a potato masher.  Add the

cooked rice, spices, and water.  Heat 5 to 10 minutes.  Meanwhile,

prepare the vegetables.  Heat the tortillas quickly (just to soften) in

a preheated skillet, toaster oven, or microwavTuck in the top and bottom

edges, roll into a burrito, and serve immediately, topped with

additional salsa if desired.

 These are taken from "The McDougall Plan" and "The McDougall Program".

From: Amelia L. Carlson <acarlson@hpdblpy.cup.hp.com>

 Servings: 2-3


black-bean-burritos

Date:    Thu, 13 May 93 12:28:26 PDT

From:    Lisa Corsetti <lisa@zeppelin.llnl.gov>

      Black Bean Burritos

      -------------------

      4 cans of black beans (or about 2 cups dry)

      2 carrots grated

      1 small can green chiles

      8 ounces of fresh mushrooms sliced

      40 ounces of your favorite salsa

      tortillas - whole wheat, flour or corn  ... your choice

      method:

      If the beans aren't cooked, cook them.  Mix beans, carrots, chiles

      mushrooms and salsa in a crock pot for slow cooking, or a pot on

      the stove for faster cooking.  When all the flavors have had time

      to mix, in each tortilla put a couple of large spoonfuls of

      the mixture.  Fold up the tortilla.  Spray a casserole dish with

      pam or very lightly coat with oil.  Place folded tortillas in the

      casserole dish.  Continue, making a layer of tortillas.  After each

      layer, pour on a bit of the sauce from the mixture so that at the

      end the casserole dish is pretty full of the sauce.  Cover, and bake

      for 40 minutes at 350.

      NOTE:  This makes LOTS, so you may want to half the recipe and use

             10 tortillas instead of the 20 that the whole recipe makes.

             I made the entire amount, and only came home with a little

             leftover from the potluck.


black-bean-burritos-2

Date:    Thu, 10 Nov 94 11:36:53 CST

From:    Tyrrell Courtney <tyrrellc@admin.stedwards.edu>

Subject: Black Bean Veggie Burritos (t)

I promised that I'd remember to bring this.  Our student worker gave me

the recipe, and it needed very little modification to be ff, so in her

honor, here are:

Rhonda's Black Bean Veggie Burritos

1	Green or red pepper, seeded and chopped

1 	Onion (I used red) chopped

1-4	Garlic Cloves minced

1 	Jalapeno pepper (optional)

2 cans	Black beans, drained

1 can	Corn kernals (the vacuum packed type), drained

1 can	Tomato paste (the small kind)

1-2	Tablespoons soy sauce

Cumin, Thyme, Cayenne pepper (to taste, I used about

1 tsp. each.

Saute vegetables in balsamic vinegar with the spices until soft and onion

is clear.  Add rest of the ingredients, stir up and cook till warm.

(I used a 12 in. nonstick skillet and it was full to the top!)

Should be thick, not liquid.

Spoon into ff flour tortillas , roll up, and bake for 10-15 minutes.

I had some steamed kale left over and rolled it up with the filling

interesting addition, I liked it!  I also added some ff soyakass

jalepeno "cheese"

Warning!  This makes a lot!  I ate 2 each evening for 5 days, and still

had filling left over to freeze.  It freezes well.  Also, when cold,

I just microwaved for 2-3 minutes (with a damp paper towel to keep

the tortillas from getting tough), and that worked fine, too.  I did

not use a jalepeno in my version, just personal taste.  Obviously, I

liked them a lot to eat so many days in a row, but they were easy to

fix!  Hope you all like 'em.  Yum!--


black-bean-quesadillas

Date: Mon, 17 Jul 1995 23:25:15 -0600

From: nanetteb@csn.net

                    *  Exported from  MasterCook II  *

                          Black Bean Quesadillas

Recipe By     : Pillsbury Fast & Healthy/July-Aug 95

Serving Size  : 4    Preparation Time :0:00

Categories    : Mexican                          Vegetarian

                Fatfree

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   4                    8" flour tortillas

   9      ounces        can fatfree black bean dip

   4      ounces        shredded nonfat Cheddar cheese

   2      tablespoons   chopped green onions

   2      tablespoons   chopped fresh cilantro

   1 1/2  cups          thinly sliced iceberg lettuce

   2                    Italian plum tomatoes -- chopped

     1/2  cup           salsa or picante sauce

Heat oven to 375. Place tortillas on ungreased cookie sheets. Spread each

with 1/4 of bean dip. Sprinkle with cheese and onions.

Bake at 375 for 4 to 5 minutes or until thoroughly heated. Sprinkle

cilantro and lettuce over cheese; top with chopped tomatoes. Fold each

tortilla in half. Serve with salsa.

Makes 4 quesadillas.

Per quesadilla: 230 cal, 4g fat, 5mg chol, 960 mg sod.


black-bean-tortillas

Date:    Mon, 09 Aug 93 23:06:06 CDT

From:    Deborah Weatherly <ZDAW@ADM.ANGELO.EDU>

Black Beans with Tortillas

1 lb black beans

     cook until almost tender, then add:

1 can diced tomatoes

4 cloves garlic

1 chopped onion

cumin to taste

1 anaheim pepper or 1 can chopped green chiles

herbs: (she used)

     thyme

     oreganol

     savory

all to taste. (all fresh)

She had pico de galo (sp) to put on top but picante sauce works well.

Top also with onions and anything else you might want.  Put this in

a flour tortilla.


burrito-humongo

Date:    Sun, 27 Feb 94 18:18:54 CST

From:    Shekhar Mahadevan <mahadev@ERC.MsState.Edu>

BURRITO-HUMONGO (The quantities are flexible. Experiment!)

---------------

Ingredients:

1. Two large burrito-style tortillas. Try to get ones that are not too

   hard/leathery.

2. 1/4 can of fat-free Old-ElPaso refried beans.

3. Generous amounts of iceberg lettuce.

3. 2-1/2 tablespoons of Mild/Medium/Hot Picante Sauce. I use Hot Chi-Chi's

   Picante sauce.

4. A few long slim slices of green pepper

5. A few slices of cucumber

6. Some shredded Healthy Choice FatFree pizza cheese (cheddar+mozzarella).

7. A dash of Kraft FatFree Ranch Dressing.

8. A few pickled peppers for additional flavor.

Place one tortilla on a dinner plate and add ingredients in suitable order.

Cover with the second tortilla and fold the edges and turn it around so that

the folds are now tucked underneath the burrito. Cover with a paper towel

and microwave for 2 minutes. (I use an old microwave and this takes a little

longer in mine.) Serve with a glass of orange juice if you want to make it a

burrito-humongo-a-la-shekhar :)


burritos

Date:    Sat, 28 Aug 93 12:07:18 MDT

From:    Greg Beary <gbeary@advtech.uswest.com>

BURRITOS

a package of chapatis

a small can of corn kernels

a large can of "no fat" refried beans (black ones are good)`

6 roasted New Mexican hot chillies

3 baked potatoes

1 jar Pace pico de galo

Heat the beans, chillies, and corn together in a large pot

over a low heat and stir frequently so the beans don't stick.

When they are approaching temperature,(they "huff and puff" small

clouds of steam), heat a small frying pan. I think it was Michelle

who raved about Circulon several weeks ago and got me to buy one of

their "trial pans". It's about eight inches round has almost no

"lip", and is super non-stick. I use this to heat the chapatis for

about 30 seconds each, or until they're hot to the touch.

To assemble, spoon about 3 tbs of the bean/corn/chilli mixture onto

a chapati. For those of you new to burritos, the "stripe" of beans

should be about two inches in from the edge of the chapati. The

"stripe" should be about 1 inch wide and about 1/2 an inch thick.

Dot the beans with slices of baked potato (cut about 1/8 inch thick).

Top the potatoes with 2-3 tsp of the pico de galo. Now roll up the

chapati and tuck the edges in, or just squeeze the edges together.

These burritos are good when first assembled, but I especially

like them cold the next day for lunch.


burritos-2

Date:    Sun, 11 Sep 94 18:57:27 EDT

From:    jenny <JCPHIL00@UKCC.uky.edu>

Burritos

1/4 cup ff cream cheese

1/2 cup ff mexican cheddar cheese ( i used kraft)

1 can ff refried beans

1 chopped tomatoe

1/2 cup shredded lettuce

1/2 cup picante sauce

2 chpped green onions

1/4 pckg taco seasoning ( i think this was crucial to the taste)

2-3 ff flour tortillias

mix cream cheese with picante sauce and half of cheddar cheese.  mix seasoning

with refried beans; chop letuce, tomatoe and onion.  arrange these items in lay

ers in the middle of the tortillia, sprinkle with a dash or two of hot sauce an

d some garlic powder.  wrap; bake in 375 oven for 20 munites or so.  serve with

 vegtable rice and you have a fat free mexican meal, hard as it is to beleve!

hope this works as well as it did for me; jenny


calabacitas

Date: Fri, 28 Jul 1995 10:14:55 -0600 (MDT)

From: aholder@NMSU.Edu

After reading the discussion on zucchini and enchiladas, I thought I

would post some of my favorite recipes for them.  Both are adapted

from very traditional Northern New Mexico style food.

CALABACITAS  (means "little squash" in Spanish)

2-3 medium zucchini, grated, (or about 4 c. worth)

1/2 to 1 whole onion, grated

minced garlic to taste (1-2 cloves)

Saute above ingredients in some water for a few minutes.  When tender,

add:

2-3 cups frozen corn

Chopped fresh green chile to taste (you can use canned if you can't

get fresh New Mexico chiles ;) ) --maybe 4 oz. or 1/2 cup depending on

your taste

2 tsp. ground cumin or to taste

Cover and let steam for a while until corn is heated through.

This is a very forgiving dish and all the measurements are approximate,

so use your judgment!  Traditionally monterrey jack cheese is melted

over the top so if you have some fatfree jack cheese you can do that.

I usually just eat it plain.


chilaquiles

Date:    29 Aug 94 09:56:24 MST

From:    MCCRARY@psl.nmsu.edu

I made these on Sunday and they were great.

                            CHILAQUILES

12 corn tortillas

8 oz or more of ff mozzarella or monterrey jack

1 pint ff sour cream

sliced jalapenos (ones in a jar), your choice as to how many

Soften tortillas by damping each one with water and then placing 6 in

stack; wrap with wax paper and nuke for 50 seconds.  Cut them into

eighths.

In a casserole, place alternately layers of torillas, sour cream,

cheese, jalapenos slices, and sauce; I usually have a total of 3

layers.  Bake at 325 deg F for about 30 min. or until bubbly.

Sauce:

1 med. onion, chopped

28 oz can of tomatoes, chopped tomatoes or put in blender a few sec.

1 tsp red chile powder

1 tsp oregano

salt

Wilt onion in water, add remainder of ingredients and simmer for 10

min.


chili-relleno

Date:    Tue, 21 Sep 93 18:56:52 EDT

From:    Cindy_Bloch@transarc.com

Chili Relleno's Con Elote on Rice --

adapted from Diane Kennedy's Regions of Mexico Cookbook

3 or 4 servings (We had two dinners of it, along with salad

 and some other stuff.)

Chilis:

  6 Ancho or Poblano Chilis

Filling:

  Some white wine or water for saute-ing

  2 Cups corn

  1 Med. onion

  2-3 cloves garlic

  1t epazote

  salt/pepper to taste

Rice:

  1 Cup, made with 2 Cups veg. stock

Topping:

  1/2 Cup non-fat yogurt (it called for sour cream, so if you like

  sour cream, you might want to try the

  fatfree kind.)

  Some sprinkles of fat-free cheddar for the top

Slit the chilis (leaving the tops intact) and clean out the middles.

Sautee the onion and garlic in the liquid until soft.

Add the corn and simmer until done (5 minutes or so).

Mix in the epazote, salt and pepper.

Stuff the corn mixture into the chilis.

Put half the rice into a baking dish, put the chilis on top, and then

put the rest of the rice on top of that.

Top the rice and chilis with the yogurt and sprinkle with cheddar.

Bake at 350 for about 30-40 minutes.


enchiladas-verde

Date:    Tue, 12 Jul 94 11:13:59 EDT

From:    mmk3@Lehigh.EDU (MARGARET M. KING)

Enchiladas Verde

I made these last night with homegrown tomatillos:)  Warning, this is not

a quick dinner.  To make it quicker, get salsa to simmering point, and prepare

your choice of filling.

Salsa Verde(adapted from the Frugal Gourmet)

8 tomatillos chopped, husks removed

2 med. onions chopped

1-2 cloves garlic, minced

1 3/4c. veggie broth

2Tbsp flour

7oz. can green chiles(2-3 fresh) chopped

1-2 jalapenos, depending on your heat threshold

Saute tomatillos, onion and garlic until onion translucent.  Add flour and

stir to coat.  Add broth and stir until combined(lumps of flour disappear)

Add green chiles and simmer for 30 minutes.  You can add jalapenos at

the end or with the chiles.

Enchiladas

1 batch Salsa Verde

4-6 flour tortillas,warmed

Filling(see below)

Preheat oven to 350F. In baking dish add some sauce to coat bottom.  Then

assemble tortillas.  Top off with remaining sauce, and bake until bubbly.

15-20min.

Filling-be creative or:

1- refried beans, with sauteed onions,peppers and shrooms.

2-Mexican rice with added black beans and corn.

This is what I used last night(chile powder is intentionally absent):

1 cup brown rice

21/2c. water

5-6lg. shrooms

1/2 red pepper

1 sm. onion

2 cloves garlic

1c. corn

1 can black beans(any small bean works fine)

(spices are approx.-may add more)

1/2tsp. cinammon

1/4tsp. saffron

1 tsp. cumin

1/2tsp. coriander

1/2tsp. oregano

1. saute pepper, onion and garlic.  Add spices, except saffron

2. Add rice, saute briefly and then add water and saffron.

3. Bring to boil and simmer for 30 min.

4. Add corn, shrooms, and beans and cook until water absorbed.

Makes enough for 2 people, with lunch leftovers.


fakin-fajitas

Date:    Mon, 06 Mar 95 10:24:03 EST

From:    KITTY Kathleen Bennett <bennet@chuma.cas.usf.edu>

      Title: Fakin' Fajitas

 Categories: Main dish, Low-fat

      Yield: 4 servings

      8 oz Seitan, cut into 3"-long                 Freshly ground black

pepper

           Strips                                   To taste

      1    Red bell pepper, sliced             4    Fatfree tortillas

    1/2 md Onion, sliced                       4 T  Vegetable stock

      4    Garlic cloves, minced                    Salsa to taste

      4 T  Lime juice                          2 T  Cilantro, chopped

  Combine seitan strips, garlic, lime juice and pepper in a shallow bowl.

  Stir to coat, then refrigerate several hours, stirring occasionally.

  Preheat oven to 200 degrees. Wrap tortillas in foil and place in oven to

  warm while preparing fajitas. Heat a large heavy skillet. Add vegetable

  stock and saute seitan several minutes. Add pepper and onion strips and

  continue to saute until liquid has almost cooked away, about 5 minutes

  total. Cover pan and cook until pan is almost dry, about 2-3 minutes.

  Spoon 1/4 of seitan strips, peppers and onions down middle of each warmed

  tortilla. Drizzle with salsa and sprinkle cilantro over all. Roll up

  tortillas enclosing filling. Serve immediately. Serves 4.

  (Adapted from Vegetarian Times recipe, January 1995)


freezer-burritos

Date:    Mon, 19 Dec 94 07:53:00 EST

From:    "Von Balson, Kathleen" <VBalson@IT.jea.ci.jax.fl.us>

I posted a burrito recipe not long ago that freezes very well.  I make a

batch of 10 every weekend and put them in the freezer for convenience.  I've

changed the recipe since then.  I was using tofu, but I've eliminated that.

 Here's the new one:

Freezer Burritos

2 cans black beans

2-3 cups of cooked rice (your favorite kind)

1 large onion

3-4 cloves garlic

dried basil, cumin, chili powder, cayenne pepper

1 pkg flour tortillas, burrito size

1 small can tomato sauce

Saute onions and garlic in your favorite oil sub (I like to use balsamic

vinegar or cooking sherry).  When onion is soft, add spices (sorry no

measurements, I just throw on what looks good), cook a couple of more

minutes and remove from heat.

In a large bowl, dump 1 can of beans with juice, drain the other can and

then add the beans to the bowl.  Add the can of tomato sauce.  Mash the

beans until most are mashed, but leave some unmashed.  Add cooked rice and

onion mixture.  Stir well.

Roll up burritos, freeze.  These make good snacks, lunch or supper with a

salad, and I love them for breakfast.  Enjoy!


gallo-pinto

Date:    Mon, 13 Feb 95 11:18:09 CST

From:    dpattow@uwspmail.uwsp.edu

Have to share this.  We first tried Gallo Pinto in Costa Rica and loved it.

It's the closest thing Costa Ricans have to a national dish.  Very tasty,

very colorful, very quick.

Gallo Pinto

1 cup raw brown rice (steamed)

5 cans (16 oz) black beans (rinsed and drained)

1 chopped onion

2 large green peppers, chopped or diced

2 large red peppers, chopped or diced

2 1/2 tsp. ground coriander

4 Tbs. veg. Worcestershire sauce

2 Tbs. tobasco sauce

1 scant Tbs. salt

2 pkgs. chopped, frozen spinach (thawed and squeezed)

Spray large casserole dish with something like Pam.  (We used a LARGE, round

Le Creuset dish.)  Cook rice ahead (we used a steamer so that the rice

wouldn't stick together).  Saute peppers, onions, spinach, and seasonings.

Add rice and mix.  Add rinsed beans and mix.  Heat through (covered).  Enjoy.


hominy-burritos

Date:    Thu, 10 Feb 94 15:04:53 PST

From:    tls@miranda.rational.com (Tracey Sconyers)

Hominy Burritos

1 regular size can hominy, drained (1 1/2 cups, perhaps?)

1/3 to 1/2 can can Ro-tel* tomatoes, partially drained

  (I reserve liquid for other uses; its good over scrambled Eggbeaters)

1 regular size can black beans, drained and rinsed

6 tortillas

Combine hominy and tomatoes, and simmer gently for at least 10 minutes

so hominy absorbs the tomato flavor (Don't add to much juice from the

tomatoes or the mixture will be too runny for burritoes). Add rinsed

beans, heat thoroughly, and serve folded into tortillas.

Salsa or pico de gallo could probably be substituted for the Ro-tel,

but I haven't tried it; the Ro-tel makes this dish for me, but then I

love this style of tomatoes. YMMV. Also, I usually open cans or my freezer

door for dinner :), but I'm sure this could be made with fresher

ingredients.

*Ro-tel tomatoes are simply canned tomatoes made with green chiles, and

are canned in Texas. I can't find them in California, so I have my

family send me regular care packages. In a pinch, I substitute Mexican-

style stewed tomatoes. The last batch they send me came in screw-top

bottles, which is much more convenient.


lazy-enchiladas

Date:    Wed, 25 May 94 13:14:09 EDT

From:    mmk3@Lehigh.EDU (MARGARET M. KING)

I call these lazy enchiladas because the sauce and filling are cooked in the

same pot and there is no baking time. With tomato on the inside, it has a nice

creamy texture that I missed when giving up cheese.The spices are approximate

because I don't measure, but taste til it's right:)

LAZY ENCHILADAS

1 med onion chopped

1/2 med red/green pepper chopped

2 cloves garlic minced

9-10 med mushrooms sliced thinly

1 15oz. can stewed tomatoes, with juice

1/2c. frozen corn kernels

1 15-oz can black beans rinsed

1/2 tsp. cinammon

1/2-1 tsp. oregano

1 TBsp. chili powder(maybe more)

1-2tsp. cumin(maybe more start with one)

pinch or more of cayenne

4 flour tortillas(not the huge size, more if you don't stuff'em)

1. Water saute onion,pepper garlic, until onion translucent.

2. Add spices and let them coat the onion mixture.

3. Add mushrooms and let cook briefly for 1-2 minutes.

4. Add can of stewed tomatoes and bring to simmer.

5. Reduce heat and simmer for 10 minutes.

6. Add corn and simmer for 10 more minutes.

7. Add beans and simmer for 5 minutes.

8. Warm tortillas so they are pliable, and with a slotted spoon scoop

mixture in tortilla, roll, and place on dinner plate.  With tablespoon,

take liquid and pour over tortillas. Repeat until done.

Serves 2 -3 people, depending on side dishes and hunger:)

NOTE: Simmering times are approximate, but you essentially want to let it

cook so the flavors have combined, but not to reduce to a true stew.  It

should look a soupy stew, so that you have liquid to put on tortillas.


lentil-enchiladas

Date:    Mon, 27 Mar 95 10:40:08 EST

From:    Marie <mariem@rails.coat.com>

The original version of this recipe can be found in "McDougall's New

Cookbook." Modified by yours truly.

Lentil Enchiladas

3 cups water

1 cup lentils

1 onion, chopped (recipe called for "small" onion, I used a large one)

1 green pepper, chopped

2 tsp garlic (I used fresh oil-free garlic from a jar)

1 tsp red pepper

1 tsp black pepper

1 tsp cumin

1/2 cup salsa

ff tortillas

Optional garnishes:

Chopped fresh tomatoes

Salsa

Put water and beans in saucepan on med high heat. Add all ingredients

except salsa and tortillas. Bring to a boil, stirring occasionlly. Reduce

heat and let cook til lentils are soft, about 45 minutes. (Keep stirring

because the beans will stick to the bottom of the pot.) Once the beans are

mushy, add salsa, stir well.

Place in tortillas, garnish as desired, and enjoy.

NOTE: I didn't soak the beans beforehand and haven't experienced any

problems. Mary McD says, in this book, that you don't need to soak

lentils. I can look this up if anyone wants to hear her reasoning.


maya-tamales

Date:    Thu, 16 Jun 94 13:56:00 PDT

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

The recipe apparently comes from "Americas First Cuisines" (University of

Texaz: $14.95 paper/ $35.00 cloth, 288 pp.) by Sophie Coe.

Maya Corn and Bean Tamales

1 cup dried beans, soaked overnight

Water

2 cups masa flour (not masa dough) or corn meal

1 teaspoon salt

In pot cook beans in water several hours until they begin to fall apart.  Re-

sults should be about 4 cups of beans and liquid.

If using masa flour, let beans cool, then mix well with masa flour and salt. If

using corn meal, poiur boiling beans on cornmeal and stir furiously, then add

salt.

Form corn-bean dough into balls about 2 inches in diameter, wrap in corn husks

or foil and steam 1 hour.

Makes about 20 2 inch tamales.

I think I'd like to hide an ortega pepper in the center of each of these.

Sound like a weekend project!


mexican-beans

Date:    Fri, 14 May 93 10:33:58 CDT

From:    "Amy G. Katriel" <amygk@watson.ibm.com>

I threw this together one night when my husband was out. After I gave

him some leftovers a day later he said: "make sure you write this one

down!" Here goes:

Amy's Mexican Style Beans

15 oz   cooked pinto beans (black beans would also work well)

1       large onion

2       or more cloves of garlic, peeled

4       canned tomatoes (or equivalent fresh), chopped

1/4 tsp chili powder

1/4 tsp cumin

Method:

Chop the onion and garlic. Lightly saute (I use mostly water). When

the onion is translucent, add tomatoes. Cook for a minute or two. Add

beans, chili and cumin. Mix well and simmer until the sauce thickens,

about 10 minutes.

This is wonderful over rice, wrapped in tortillas, or in a pita pocket

(we've had it all three ways). Add a salad and this makes 4 servings.

The bean part has about 0.5g fat per serving.


mexican-beans-rice

Date:    Wed, 04 Aug 93 10:24:13 EDT

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

Mexican Spicy Beans over Baked Potatoes

2 cups cooked pinto beans

1 medium onion, chopped

1 medium green pepper, chopped

2 - 3 ripe tomatoes, chopped

ground cumin and chili powder to taste (I use about 1 tsp each)

Salt/pepper/hot sauce to taste

Hot baked potatoes

Drain and rinse pinto beans.  Saute onions and peppers in some water

until onions are transparent.  Add beans and the rest of the ingredients

and cook for about 30 min.  Adjust seasonings.  Serve over hot baked

potatoes.  Also good in tortillas or over pierogis (so says hubby).


pepper-fajita

Date:    Thu, 17 Mar 94 16:30:35 PST

From:    Tori K Nigro <nigro@unr.edu>

Southwest Pepper Fajita (receipe)

Here is an excellent receipe that I cook at least once a week, especially

when fresh garden peppers are available.

Low/no fat tortillas (warm them in a non-stick pan just before using)

1/ea. Green pepper, red pepper, and yellow pepper (slice lengthwise in

  strips.

1 bundle fresh cilantro, chopped

1/2 cup lime juice

1 small sweet onion

Heat a non-stick pan on high - put pepper, onion, and cilantro in the pan

and sprinkle the lime juice over the top.   Toss all of the ingredients

around until just tender - if they start to wilt you've over cooked

them.

Put all in a warm tortilla and eat.  This sounds so very basic, but the

combination is delicious.

Note:  we sometimes add garlic, and/or jalepeno's or other types of peppers.


pita-burritos

Date:    19 Mar 94 15:28:58 EST

From:    David.B.Robinson@Dartmouth.EDU (David B. Robinson)

PITA BURRITOS

1 bag of whole wheat, FF pita bread

2 cans of black beans

1 pound of rice

1 can of salsa (whatever brand you prefer)

Cook the rice (I found a bag of a mix of brown & wild rice - I recommend

that!).  Drain the juice from the cans of beans, fill the can with water, and

drain again (this is an attempt to reduce the amout of salt in the beans -

between the beans & the salsa, the sodium in this is quite high).  Mix the

beans and the rice and the salsa.  Stuff the mixture into the pitas.  You're

done.


portabella-fajitas

Date: Wed, 2 Aug 1995 13:55:11 -0400

From: LaurJill@aol.com

PORTABELLA FAJITAS

"A quick and easy meal"

1 Pkg. Phillips Sliced Portabella (about 3 or 4 mushrooms, sliced)

2 tsp. saute liquid (water, veggie broth)

1 green pepper

1 med. onion, sliced

salt and pepper to taste

Saute in water or veggie broth, or spray PAM  above

ingredients until soft (about 5-6 minutes). Serve wrapped in soft flour

tortillas with your choice of accompaniments ((we like it with chopped

tomatoes, shredded cheddar cheese (use FF or LF), shredded lettuce, sour

cream (use FF or LF) and salsa)).


quesadillas

Date:    Mon, 08 Aug 94 23:38:10 EDT

From:    6522@delphi.com

-Quesadillas-

1 can pinto beans/ drained and rinsed

1 jalapeno/ seeded and roughly chopped

1 red onion/ roughly chopped

tsp or more commercial chili powder

tsp ground cumin

1/2 cup fresh parsley

Throw everything in a food processor and pulse until still chunky.

Spread 1/2 inch between 2 whole wheat tortillas and heat

until toasted on hot non stick pan. Good with commercial salsa.

(Don't put bean mixture in tortillas until ready to cook)


quesadillas-2

Date:    Wed, 17 Aug 94 13:36:14 PDT

From:    HS.Roch811sd@xerox.com

This is from Eat More, Weigh Less by Dr. Dean Ornish.

Roasted Quesadillas with Chiquita Bananas

(Tracy Pikhart Ritter)

A suprisingly tasty sweet and spicy combination. The creamy texture of the

bananas enhances the creaminess of the melted cheese and sets off the spicy

flavors of the cilantro and japaenos. Cut the quesadillas into wedges and serve

with hot sauce or tomato salsa.

Makes 6 whole tortillas or 36 triangles (Serves 6 to 8)

12 fat free corn or whole wheat flour tortillas

6 ounces grated non fat Monterey Jack or cheddar cheese

2 TAB chopped fresh cilantro or parsley

2 jalapeno peppers, seeded and minced

1 cup alfalfa sprouts

2 medium bananas, sliced into thin circles

Preheat oven to 350 degrees

Place 6 tortillas on a nonstick baking sheet. Sprinkle with cheese, cilantro,

chiles, sprouts and bananas. Cover with the remaining tortillas and press down

firmly.

Bake for 10 to 15 minutes, until cheese is soft and melted.

Cut each quesadilla into 6 wedges and serve with hot sauce or salsa.

Serving size- 1 whole quesadilla or 6 triangles

121 calories

1.5 grams fat

0.5 milligram cholesterol

82.6 milligrams sodium


red-chile-enchiladas

Date: Fri, 28 Jul 1995 10:14:55 -0600 (MDT)

From: aholder@NMSU.Edu

RED CHILE ENCHILADAS

Sauce:

3 tbsp. red chile powder

4 tbsp. flour

Half-blender full of water

1 clove garlic, minced

1/2 tsp. salt

pinch oregano

Blend all ingredients til well mixed.  Add another half blender of

water (the blender will be full now) and blend again.  Pour into

large skillet or saucepan and bring to a boil; reduce heat and simmer

until thickened, about 30 to 45 minutes, stirring frequently.  If necessary

you can add cornstarch to thicken it up some more.  It should be kind

of runny.

To assemble the enchiladas, take corn tortillas (blue corn tortillas

if you can find them) and steam them in the microwave so they are softer.

For a casserole, ladle some sauce into the bottom of the dish, then layer

tortillas, black beans, and sauce until the dish is full or you run out.

Again, monterrey jack cheese would be great on these if you can get it

fatfree.  The beans don't usually go in them but since I don't use cheese

they add a nice taste and texture.  Heat up the casserole until warmed

through or cheese is melted.


rotel-hominy-tortillas

Date:    Wed, 27 Apr 94 11:11:23 PDT

From:    tls@Rational.COM (Tracey Sconyers)

Rotel Tomatoes are abrand of fiery canned tomatoes that adds a very

spicy flair to a dish.  Mexican-style tomatoes can be be substituted,

but in my mind, there is nothing quite like the taste of Rotel.

Rotel and Hominy Tortillas

--------------------------

serves 4 as a side dish, or 2 hungry people as a main course

1/2 - 1 can (10 oz) diced Rotel tomatoes, with liquid

     (I prefer the entire can, but it may be a bit too spicy for some)

1 can (14 oz) hominy, drained well

1 can (14 oz) black beans, rinsed and drained

Optional: 6 tortillas (I prefer corn)

Dump Rotel tomatoes with most of the liquid into a large frying pan,

add hominy, and cook until hominy has aborbed most of the liquid,

anywhere from 10-30 minutes, depending on how runny you want it.

(The longer you cook it, the spicer the hominy tastes). Add rinsed beans,

and heat thoroughly. Serve in warmed tortillas. (One quick way to

warm a single tortilla is to spritz it with water, then microwave for

15-20 seconds).


spanish-tortilla

Date:    Thu, 28 Apr 94 12:22:23 EDT

From:    thorp@pobox.upenn.edu

Spanish Tortilla (as told to me by an authentic Spaniard, with my vlf mods.)

Ok, PER PERSON, 1 medium to large baking potato, equivalent of 1 egg, 1/4

of a spanish onion, minced.

In a skillet, saute the potato (chopped into small chunks, I usually slice

it thinly, and then halve or quarter the slices) and the onion in cooking

spray (or your favorite saute method) until the potatoes are done, and the

onions are translucent. This will have to be over low heat, because you

don't want to BROWN the potatoes...just cook them. Remove from heat, and

add egg replacer.

In a skillet, heat cooking spray. (you want the pan pretty hot). Pour in

potato and egg mixture, and slightly reduce heat (sorta medium). Cook until

pretty set, and bottom is "done" (like an omlette). Turn off the heat. Yes,

off. Take a large dinner plate, and invert it over the skillet (so the  top

is facing the egg.) Flip the skillet upsidedown, supporting the plate. Now

you have the uncooked side on the plate, and are looking at the top of the

omelett when you lift the skillet. Ok, if anything is stuck to the skillet,

remove it, and then readminister spray, and heat. SLIIIDE the potato-egg

thing onto the skillet again, uncooked side down. Cook until done. She

recommends tucking the sides under a little so you have a "finished"

looking product.


spicy-mexican-lentils

Date:    Fri, 20 Aug 93 08:07:38 MDT

From:    Mike D. Kail <mdk@lochness.uhc.com>

Spicy Mexican Lentils

*********************

1.5 cups lentils

1 large onion, chopped

5 cloves (or more :-) ) garlic, crushed

.5 cup chopped fresh cilantro

.5 of a fresh green chile, seeded and minced

1.5 tsp. ground cumin

1 tsp. ground coriander

1 7 oz. can green chile salsa

2 cups canned (no-salt) tomato sauce

2 cups water

Place all ingredients in a pot. Bring to a boil, then reduce heat

to moderate, cover, and cook until the lentils are tender (~35 min.)

Stir frequently.

I had this over brown rice...DELICIOUS and easy!


spinach-enchiladas

Date:    Mon, 06 Mar 95 10:24:03 EST

From:    KITTY Kathleen Bennett <bennet@chuma.cas.usf.edu>

      Title: Spinach Enchiladas

 Categories: Main dish, Low-fat

      Yield: 10 servings

     10    Fatfree tortillas                   1 c  Nonfat cottage cheese

    1/2 c  Green onions, sliced              1/2 c  Nonfat sour cream

     10 oz Frozen chopped spinach,             2 c  Nonfat Monterey Jack

cheese

           Thawed and drained                 10 oz Enchilada sauce

  Remove tortillas from refrigerator; set aside. Preheat oven to 375 degrees

  F. Heat a large nonstick skillet that has been lightly coated with cooking

  spray. Heat green onions and spinach until tender and moisture is

  evaporated, stirring occasionally. Remove from heat; stir in cottage

  cheese, sour cream and 1 cup shredded cheese (reserve 1 cup for later).

  Warm tortillas according to package directions. Divide filling between

  tortillas and spoon down the center of each tortilla; roll up. Place seam

  side down in 9x13-inch baking dish. Pour enchilada sauce evenly over

  tortillas; top with remaining shredded cheese. Bake for 15-20 minutes or

  until bubbly and heated through. Makes 10 enchiladas.

Adapted from "Fast & Easy Recipes" by Buena Vida Fat Free Tortillas,

Azteca Foods Inc.


stacked-enchiladas

Date: Sun, 21 May 95 14:52 EST

From: hopi@iquest.net (Janice Heiss)

Left overs from this recipe microwave well the next day for lunch.  Non-fat

soy cheese may be used instead of the non-fat cheddar and non-fat mozzarella.

                        Stacked Cheese Enchiladas

1 15-oz. can tomato sauce        6 corn tortillas

1 small diced onion              1/2 c. grated non-fat cheddar cheese

1 1/2 t. chile powder            1/2 c. grated non-fat mozzarella cheese

1/8-1/4 t. cumin (to taste)      1/2 4-oz. can chopped green chilies

2 cloves of garlic minced

In a saucepan combine tomato sauce, onion, chile powder, cumin, garlic and

green chilies.  (I don't like things too hot, so I buy whole chilies and

scrape all the seeds out before chopping).  Simmer about 15 minutes.

Spread a couple of large spoonfuls of sauce in a 9-inch pie pan and place a

tortilla on top.  Spread sauce on top of torilla and sprinke with a little

of both kinds of cheese.  Continue layering till all ingredients are used

up, ending with the cheese.

Bake uncovered at 350 F for about 20 minutes.

Cut in wedges and serve.


taco-filling

Date:    Thu, 28 Apr 94 19:27:40 EDT

From:    "Jana L. Wachsler" <wachsler@psy.psych.nova.edu>

Meatless Taco Filling:

1 c rice (white or brown)

6 cloves garlic, minced

2 small onions, minced

1 can stewed tomatoes

1 can chopped green chiles

1 pkg taco seasoning

Prepare rice as usual.  While rice is cooking, saute garlic and onions in

a little water and cooking spray.  When onions are slightly translucent,

at chiles, and tomatoes.  Cook for 30 seconds, then add 1/4 c. water and

taco seasoning.  Cook for a few minutes, then add to rice.  Serve with ff

tortillas and your favorite taco toppings!


taco-filling-2

Date: Thu, 20 Jul 1995 17:57:38 -0400

From: Sherry4803@aol.com

This recipe passed the carnivore test with my daughter's boyfriend.

Taco Filling

Mix together in a saucepan:

1 1/4 cups cold water

1 Tbsp. sundried tomato bits (dry, not oilpak)

1 tsp. dried minced onions

1/2 tsp. garlic powder

1 Tbsp. mild chili powder

1 tsp. cumin

1/2 tsp. sugar or equivalent

2 Tbsp. Bragg's liquid aminos (or 1 Tbsp. soy sauce)

1 Tbsp. cornstarch

Stir until cornstarch dissolves.  The stir in:

1/2 cup plain TVP granules

Bring to a boil, stirring constantly; stir and simmer until it is of the

desired consistency for tacos, about 2 to 5 minutes.

Put into a taco shell; top with the usual.

Regards,

Sherry in Oregon

Note:  If you don't have sundried tomato bits, chop up some sundried tomato

halves in a food processor.  Or make them by cutting Roma or Italian plum

tomatoes in half; dry in a dehydrator until they're dry yet still flexible;

leave them out for a day to "cure;" store, preferably in the freezer.  Don't

use any other kind of tomato, as they're too watery and seedy.


taco-filling-3

Date: Sat, 29 Jul 95 12:35:45 -0500

From: Ann Miner <annminer@nauticom.net>

Here is an excellent veggie taco filling that will keep everyone happy: From

Burgers 'N Fries 'N Cinnamon Buns by Bobbie Hinman:

                  Taco Filling

1 c water

1/2 c bulgur

1/2 c chopped onions

1/2 c chopped green peppers

1 8 oz can tomato sauce

1 1 lb can kidney beans, rinsed and drained

2 tsp chili powder (I use more)

1 tsp cumin (I use more)

1/4 tsp garlic powder (I use fresh garlic)

1/8 tsp cayenne pepper

  Bring water to a boil in a small saucepan. Add bulgur.     Cover, reduce

heat to low and simmer 15 minutes til water

has been absorbed.

  While bulgur is cooking, heat oil in a large nonstick

skillet over medium heat. Add onions and green pepper. Cook

til tender, about 5 minutes. Add tomato sauce, beans, spices

and cooked bulgur. Mix well, mashing beans with a fork.

Cover, reduce heat to low and cook 5 minutes.

  Serve in tortillas or over tossed salad to make taco salad

I also put crushed tortilla chips, sliced black olives,

cheese and salsa on the taco salad.

  Note:  Original recipe called for 2 tsp veg. oil - great without, of

course.


tex-mex-beans-rice

Date:    Fri, 25 Feb 94 17:44:34 EST

From:    Faith Senie <fms@sw.stratus.com>

Tex-Mex Beans 'n' Rice

----------------------

1 medium onion, chopped

1 green bell pepper, chopped

1 red bell pepper, chopped,

1 small can green chiles, chopped

1 can black beans

1 can garbanzo beans (chickpeas)

cumin

cayenne

"Saute" the onion in a little water, until it has browned slightly (I tend

to brown it, then add the water to un-stick it from the bottom of the pan).

Add in the peppers, one type at a time; heat through.  Drain the beans,

reserving a little of the liquid (not a lot -- it's pretty salty), rinse

the beans and add them to the pot.  Add in some of the bean liquid and some

water, until it's  somewhat soupy.  Heat thoroughly.  Before it's done,

add cumin and cayenne to taste (we like LOTS of cumin, and a touch of

cayenne for a bit of byte).

While this was all cooking, you should also have a pot of rice on to cook.

Serve the resulting bean concoction over the rice.


tex-mex-skillet

Date:    Thu, 20 Jan 94 10:19:09 EST

From:    catsmeow@aol.com

Tex Mex Skillet

3/4 yellow onion, chopped up

1 pkg. seitan (wheat meat), ground

1/4 cup chopped olives

2 cups corn kernels (frozen is okay)

2 cans stewed tomatoes

1 cup tomato sauce

1/2 cup brown rice

1/2 cup water

1 tsp ground cumin

1 tsp chili powder (increase or decrease to taste)

1 tsp cayenne (increase or decrease to taste)

1 tsp crushed red pepper (increase or decrease to taste)

Brown the onions, then throw in the seitan.  "Brown" that for a minute or so,

then throw in all of the ingredients, stir a little bit, and cover.  Simmer

for about 45 minutes (until the rice is cooked).  This recipe makes about 6

servings.  It's good hot or cold!


tostada-shells

Date:    Fri, 31 Mar 95 00:16:29 EST

From:    MAYFLIES@aol.com

Tina asked about FF tostada shells:

I've had success with using corn tortillas (both ff and the 1g fat/shell

kind) to make tostada shells.

Preheat oven to 400o.

Place tortillas directly on oven rack laying them flat (I've lost a few this

way and had a nice crackling fire going in my oven when one hit the heating

element) or on metal cooling rack placed in oven.  Bake for 5 minutes, or so,

and presto-really crispy tostada shells.

The thinner the tortilla the lighter and crispier the tostada.  Also, you

really have to keep an eye on these as you bake 'em 'cause they burn real

easy.

I smear warm ff refried beans that I've seasoned with taco seasoning on the

shells and top with ff soya kaas, lettuce and salsa.  Mmmmmm.  Sometimes I do

dairy and add ff sour cream.


tvp-burritos

Date:    Wed, 26 Jan 94 13:50:57 EST

From:    Laurie Kramer <kramerl@gdb.org>

TVP Burritos - serves 2-3

-------------------------

2 cups medium size TVP chunks

chopped onion

1 package of taco seasoning

1 can kidney beans OR 1 can fat-free chile

soft burrito shells, if you can find them without oil, if not use

   soft flat bread (like pita bread but not pocketed)

Cover the TVP with boiling water and soak for 10 minutes.

While it's soaking, saute chopped onion.

Put the TVP into the pan, add the taco mix and enough water to dissolve

the seasoning, but not enough to make it watery.

Stir for awhile to mix the seasoning in, then add the beans/chile.

Cook for no more than 15 minutes (or the TVP gets too mushy).


tvp-taco-salad

Date:    Fri, 07 May 93 00:11:18 CDT

From:    slattery@csoftec.csf.com (Sheri and James Slattery)

TACO SALAD WITH TVP

6 large flour tortillas

1 C. TVP granules

1/2 C. chopped onion

8 oz. tomato sauce

16 oz. canned refried beans, vegetarian style

2 t. chili powder

1 t. cumin

1/2 t. oregano

1 C. shredded lettuce

2 chopped fresh tomatoes

On large cookie sheet, place 6 oven-proof soup bowls or bowl-shaped

aluminum foil.  Wrap tortillas in damp paper towels and microwave on

high 1 minutes or set in warm oven 3-5 minutes.  Press center of

tortillas into the bowls, crimping edges as needed to fit.  Brush

edges with oil if desired.  Place tray in oven and bake until edges

begin to brown lightly, 12-15 minutes.  Cool shells.  If not using

them immediately, tightly wrap them in a plastic bag.

Mix together TVP and 7/8 C> boiling water and let stand 5 minutes.

Saute onion in skillet.  Stir in tomato sauce, beawns, chili powder,

cumin, oregano, and TVP.  Mix well.  Cover tightly and microwave on

high 5 minutes, stirring once (or simmer on top of stove 15-20

minutes).  Place a tortilla shell on each plate.  Place shredded

lettuce in each shell and spoon TVP mixture over lettuce.  Top with

tomatoes.  Makes 6 servings.  From Vegetarian Times, February, 1992.


tvp-tacos

Date:    Thu, 02 Mar 95 10:42:25 EST

From:    "R. S. Koss" <rskoss@bronze.coil.com>

In the Food section of our paper last week (The Columbus Dispatch) there was a

recipe called South of the Border Flip. It called for ground chuck, kidney

beans, cheddar cheese, corn, and was topped with Corn Bread.

I decided to try making it with TVP. I doubled the amount of all of the spices

since TVP is somewhat flavorless. I tasted the mixture and thought it was so

good that I stood over the stove shoveling spoonfuls into my mouth. I decided

against making the Corn Bread Mixture that was supposed to go on top of it and

just wrapped the filling in fatfree tortillas.

Bob

                    *  Exported from  MasterCook II  *

                                TVP Tacos

Serving Size  : 4

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   2      cups          tvp, dry

   1 3/4  cups          boiling water

   1      can           tomatoes, canned -- 28 oz

   1      teaspoon      basil

   1      teaspoon      oregano

     1/2  teaspoon      cumin

     1/2  teaspoon      thyme

   1      teaspoon      salt

                        pepper -- to taste

   1      tablespoon    chili powder

   1      each          onion -- diced

Reconstitute TVP in boiling water. Simmer TVP, and all the ingredients to

blend.


tvp-taquitos

Date:    Fri, 05 Nov 93 11:51:45 EST

From:    Crispin Cowan <crispin@csd.uwo.ca>

TVP Taquitos

This recipe is adapted from _High-Flavourr, Low-Fat Cooking_ by Steven

Raichlen.  The book is pretty good:  excellent recipes, mediocre to

poor fat content, but with the analysis provided with each dish, and

decidedly non-vegitarian.  This recipe used to be Turkey Taquitos until

I changed it.

I think it's really yummy, but it's also on the high end of my heat

tollerance.  Controlling the heat should be pretty easy by reducing the

jalapeno peppers.

saute'ing liquid (whatever you prefer, I use cooking spray)

1 onion, finely chopped

2 cloves garlic, minced

1 or 2 jalapeno peppers, seeded & minced (I used 4 or 5 slices from a

jar)

1 pound fresh tomatillos, husked & finely chopped (I used tomatos

'cause I couldn't find tomatillos)

1/2 cup veggie stock

1/4 cup chopped cilantro

1/4 teaspoon ground cumin

1/2 teaspoon sugar

1 tablespoon lime juice

salt & pepper

2 cups TVP

tortillas

Saute onion, garlic, and peppers over medium heat for 2 to 3 minutes,

until soft but not brown.  Add the tomatillos and chicken stock.

Simmer, covered, 6 to 8 minutes, or until the tomatillos are soft.

Stir in the cilantro, cumin, sugar, lime juice, salt, and pepper.  If

the salsa seems too tart, add suger.  If too thick, add water.

Stir the TVP into the salsa sind simmer 2 to 3 minutes.  Glop onto a

tortilla, fold over, and eat.  The salsa saves for at least a week in

the fridge to be glopped onto tortillas later as a quick meal.


veg-menudo

Date:    Thu, 10 Feb 94 08:08:13 MST

From:    Greg Beary <gbeary@advtech.uswest.com>

Vegetarian Menudo

2 cans of hominy (undrained)

1 bag of frozen lima beans (16oz I think)

1 bag of frozen black-eyed peas (16oz)

1 bag of frozen corn (16oz)

 	2 large onions

3 cloves of garlic

1 large can of tomatoes (crushed)

1/4 to 1/2 bag of menudo spices (sold in your Mexican food aisle)

hot chiles to taste

8 cups of the veggie stock (or water if you boost the seasonings)

 	1. Saute the onions/chiles in the manner you like. I just chop them

in the food processor (they come out very moist) with several

hot chiles, dump them in a large FarberWare pot and start "frying"

them. When they start to stick, add the liquid of your choice (I

use red wine) and scrape all the stuff off the bottom of the pan.

Add the menudo seasonings and garlic. Let everything stick again.

        This time "deglaze" the pot by adding the tomatoes (crushed with

the juice) and scraping the bottom of the pot.

2. Add all the other ingredients and stir well. This is a "to your

taste dish", so you should check and adjust the seasonings. This

can be somewhat of a issue if you've never had menudo. The soup should

should be spicy, but the taste of the hominy should come through.

Add whatever it takes to make it taste good to you (salt, pepper,

hot pepper, more menudo seasoning, etc.).

3. Simmer until everythings cooked (about 20-30 min).

4. Serve the menudo with finely chopped raw onion, dried hot peppers,

a jar of oregano, and small wedges of lemon. (You may not need the

lemon. Traditionally, I think its used to cut the "fat" of the tripe).

You add as much of the condiments as you like (oregano is a

predominant seasoning in menudo) and serve the soup in a large bowl

with hot tortillas on the side. I like to dip the tortillas in the

soup / or spoon some of the broth and veggies into a bit of tortilla

and eat it.


vegan-burrito

Date: Thu, 06 Jul 1995 11:08:27 -0600

From: rcox@UH.EDU (RH Cox)

VLF veagan Burrito

1       low fat burrito shell(haven't found FF)

1/2 cup Frijoles refrito norteamericano ni grasiento

2-3     strips sietain

1       thick slice tomato

2-3 tbsp  Salsa

2       leave roman lettuce

Place shell flat.  Add Frijoles refrito in center of shell, starting about

5 cm from bottom to the top.  Add sietain on top of beans.  Slice tomato

slice into four stips and add. Pour on salse, and cover with roman lettuce.

Fold bottom of shell onto beans, and then other two side on top of that.  Eat.

Frijoles refrito norteamericano ni grasiento

1/2     large onion.

2-4     cloves of garlic

2       cup red beans

7       cups water

        tamari

        rosemary, cayanne

Saute large onion and garlic together, using your preffered method

In crockpot, put beans, sauted onions, garlic, and water,  Stir.  Add

tamari, rosmary, cayanne to taste.  Stir.  Set pot to low for 7-9 h.  If

there is a lot of excess water as end of cooking, cut back on the water

next time.

Place entire contest of crockpot into large nonstick skillet(I use my

circulon or iron skillet).  If beans are not hot, heat them up using

meadium heat, stirring constantly.  Using either a potato masher or slotted

spatula, mash the beans for several minutes.  Let the cook, stirring

occasionally, until they become a solid mass.  You made need to crush a

little more if the beans are not properly pulverized.

Let cool, store in an airtight container, and use as usual.


vegetable-enchiladas

Date:    Fri, 05 Nov 93 07:18:25 EST

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

This is a modified version of the grand prize recipe in a local

contest.  The original had some oil for stir frying and 6 oz of Monterrey

Jack cheese (with peppers).  I substituted Guiltless Gourmet Cheddar con

Queso (I think that is its name), which is a fatfree cheese sauce with

peppers in it.

Zesty Vegetable Enchiladas

1 1/3 c water

1/2 cup dry lentils

1/4 tsp salt

10 flour tortillas

non-stick cooking spray

2 medium carrots, thinly sliced

1 1/2 tsp chili powder

1 medium zucchini, quartered lengthwise and sliced

one 14 1/2 oz can chunky chili style stewed tomatoes or Mexican

    style stewed tomatoes, cut up

OPTIONAL:  1 jar of Guiltless Gourmet Cheddar con Queso (Mild)

Preheat oven to 350 F.  In a medium saucepan combine water, lentils and salt.

Bring to a boil, reduce heat.  Cover and simmer for 15 to 20 minutes or

until tender.  Drain, rinse with cold water.  Set aside.

Wrap tortillas in foil.  Heat in a 350 F oven until warm (10 mins).

Spray a 2 qt rectangular baking dish with non-stick cooking spray.  In a

large skillet, stir-fry the carrots and chili powder in some water for

2 minutes.  Add zucchini and stir-fry intil tender.  Remove from heat.

Stir in lentils and half of the stewed tomatoes.  Stir in half of the

Cheddar con Queso (if desired - makes the recipe lacto).

Spoon veg mixture over the tortillas, roll up and place seam side down in

the baking dish.  Cover with foil.

Bake in a 350 F oven for 8 minutes.  Remove foil, bake for 7 to 12

minutes or until heated through and tortillas are crisp.

In a small saucepan heat the remaining undrained tomatoes, spoon over

enchiladas.  Top with remaining Cheddar con Queso.  Bake for one more minute

until hot.  Serves 4 to 6.


all-bran-muffins

Date:    Sun, 12 Jun 94 11:51:45 EDT

From:    Lisa <BENNETT@UNIVSCVM.CSD.SCAROLINA.EDU>

Subject: VLF Muffins (Recipe)

I adapted this from the recipe on the Kelloggs All Bran with Extra

Fiber box.  (how do you add extra fiber to "all bran"?!  ;-) )

All Bran with Extra Fiber Muffins

1 1/4 wheat flour (white or ww - you choose!)

1/3 cup sugar (box calls for 1/2 cup if you like them VERY sweet)

1/2 tsp salt

1 Tbsp baking powder

2 cups All Bran with Exta Fiber cereal

1 1/4 cups milk

2 egg whites (or sub for 1 egg)

1/2 cup mashed banana

1) Stir together dry ingredients (except cereal), set aside.

2) In large mixing bowl, combine cereal with milk.  Let stand 5 minutes

until cereal softens.  Add egg whites and mashed banana, mix well.  Add flour

mixture, stirring only til moistened.  Spoon into 12 muffin cups sprayed

with Pam, etc.

3)  Bake at 400 F for about 20 minutes or until golden brown.


apple-cinnamon-muffins

Date:    Thu, 24 Feb 94 15:01:36 PST

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

Apple Cinnamon Muffins

2 1/2 cups oat bran

1 1/4 teaspoon cinnamon (or more)

1 tablespoon baking powder

1/2 cup evaporated skim milk (or soy or rice)

3/4 cup apple juice concentrate

2 egg whites

1 medium apple, cored and chopped, not peeled

Preheat oven to 425F.  Mix dry ingredients.  Mix wet ingredients.  Blend

together, stir in apples.

Bake as directed above.

Note:  I add either 2 mashed bananas or 1/2 cup applesauce.  Makes the

muffins moister.  Any fruits are grerat in these:  peaches, pears,

berries, etc.


apple-muffins

Date:    Wed, 02 Feb 94 07:16:00 EST

From:    "Shanks, Mira L." <MLM6@NCH08A.EM.CDC.GOV>

These recipes came from the California Prune Board/LF.

Prune Puree:

Combine 1 1/3 cups (8 oz.) pitted prunes and 6 tablespoons water in

container of food processor.  Pulse on and off until prunes are finely

chopped.  Makes 1 cup.

Lowfat Bran-apple muffins

1 cup buttermilk

1 cup bran cereal shreds

1 tsp baking soda

1/2 cup packed brown sugar

1/2 cup prune puree

2 large egg whites

1 Tablespoon molasses

1 cup flour

1 cup peeled and grated apple (spooned not packed into cup)

1/4 tsp salt

Preheat oven to 375. Coat 12, 2 3/4 inch muffin tin with cooking spray and

set aside.

In a small bowl combine buttermilk , bran and baking soda, set aside.  In

mixer bowl cream sugar and prune puree, beat in egg whites and molasses.

Stir in buttermilk mixture, flour, apple and salt to blend thouroughly.

 Spoon batter into prepared muffin cups.  Bake 20 minutes until pick

inserted into centers comes out clean.  Cool in pan 15 minutes and turn onto

rack to cool completely.

Calories 121

Fat   1 gm

CFF 5%

Carb 2gm

Chol. 1 mg

Sodium 215mg

Fiber 4gm


apple-muffins-2

Date:    Mon, 24 Oct 94 12:22:46 EDT

From:    skill@qucis.queensu.ca (David Skillicorn)

\begin{recipe}{Apple Muffins}

\item

1/4 cup apple sauce

\item

1/2 cup sugar

\item

1/2 tsp vanilla

\item

1 egg white, beaten

\item

1 1/4 cup flour

\item

1 tsp BS

\item

1/4 tsp salt

\item

1/2 tsp cinnamon

\item

1/4 tsp nutmeg

\item

1 1/2 cups chopped apples (these need to be small pieces or the muffins

tend to fall apart).

Add apples at the end and fold in gently.  Can add raisins if

you like.  Bake at 350 for 20 min.  Makes 8 muffins.


apple-oat-muffins

Date:    Fri, 09 Dec 94 07:43:06 EST

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

APPLE AND OAT BRAN MUFFINS

1 1/4 cup whole wheat flour

1 cup oat bran

1/3 cup packed brown sugar

2 1/2 tsp baking powder

1/4 tsp baking soda

1/4 tsp salt

1/4 tsp ground nutmeg

1/4 tsp ground cinnamon

Mix together.  Set aside.

1 cup low/non-fat buttermilk

2 egg whites'

2 tbsp oil replacement (applesauce, prune puree, etc)

Mix in a small bowl.  Add to dry ingredients until just moistened.

3/4 cup shredded, peeled apple

Mix into batter.  Spray muffin cups with non-stick spray and spoon

 	about 1/4 cup batter into each muffin cup.  Bake in a 375 F oven

for 18-20 minutes or until a toothpick inserted near the center

comes out clean.   12 Muffins.

NOTE:  can store batter, tightly covered, in the fridge for up to 5 days.


apple-spice-muffins

Date:    Wed, 03 Nov 93 10:04:42 PST

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

Apple Spice Muffins

this is from a book by Robert Kowalski on reducing cholesteral in kids.

Sorry, but I don't have the title at the tip of my fingers.  This is the

only recipe I use from the book.  It is obviously a few years old, from

the oat bran craze days.

2 1/4 cup oat bran

1 tablespoon baking powder

1 1/2 or 2 teaspoons cinnamon, vanilla and/or nutmeg if you like

2 egg whites or equivilent of 1 egg non fat egg stuff

3/4 cups apple juice  concentrate

1/2 cup nonfat condensed milk < I sometimes substitute regular nonfat

milk, works fine>

1 apple, cored and chopped

Mix together dry ingredients

mix together wet ingredients.

blend together

fill about 12 muffin cups, fill quite full, this stuff doesn't rise

much at all.

Bake at 350F for about 12 minutes.  Do not over bake, will be dry.

Note:  I don't use the paper liners cause the muffins stick to them and

you loose a lot of the muffin.  I use a quick spray of Pam.


banana-bran-muffins

Date:    Thu, 16 Jun 94 09:17:51 PDT

From:    diane_durbeck@tmai.com (Diane Durbeck)

Banana-Bran Muffins

1 cup whole wheat flour

1 cup wheat bran

1 Tbsp baking powder

1/4 tsp salt

3-4 VERY ripe bananas

milk

equivalent of 1 egg

(possibly a few Tbsp of sugar or honey if bananas are not sweet enough-

the riper the bananas, the sweeter they are - adjust to your taste!)

Mix dry ingredients.  Mash bananas and add enough milk to make

1.5 cups total.  Add egg to bananas.  Pour wet over dry ingredients

and stir just until mixed.  Spoon into 12 lightly greased/pammed

muffin cups.  Bake at 400 degrees for 20 minutes.  Remove from

cups while still hot.


banana-bran-muffins-2

Date:    Sun, 13 Nov 94 14:43:04 +0200

From:    Annice Grinberg <VSANNICE@WEIZMANN.weizmann.ac.il>

                          BANANA BRAN MUFFINS

4 medium very ripe bananas

1 c whole wheat flour

1 c unprocessed bran

2 t baking powder

1/2 t baking soda

1/4 t salt

1 c fatfree yogurt, unflavored

2 egg whites (or egg replacer for 1 egg)

1/4 c brown sugar

1/2 t cinnamon (or more)

Liquify bananas in a blender or food processor and add the yogurt and egg

whites.  Mix the dry ingredients, then add the liquid.  Mix just till

moistened.  Spoon into sprayed (or non-stick) muffin tins.  Bake in

a preheated 400 degree oven for about 25 minutes.  (Use the toothpick test.)

Makes 12-14.


banana-bread-muffins

Date:    Sat, 11 Feb 95 09:49:34

From:    "Natalie Frankel" <Natalie.Frankel@mixcom.com>

ALMOST NON-FAT BANANA BREAD MUFFINS <T>

Mix together    1/4 C unsweetened applesauce

                2 TB lite preserves or fruit-based jam (preferably one with

                  seeds if you like the crunch you usually get from nuts)

  	          (My original recipe calls for 1/4 C sugar, which you can use

                  instead, if desired)

Beat in        egg replacer equal to 1 egg (reconstituted to liquid)

Stir in	       2-3 mashed very ripe bananas

               3 TB soy milk

               2 tsp white vinegar

Sift together  2 C whole wheat flour

               2 tsp wheat gluten

               1/2 tsp baking powder

               1/4 tsp baking soda

               pinch of salt

Add dry ingredients to the batter, mixing well.  Stir in 1/4 C raisins or

date pieces (found in the bulk bins at some health food stores).  Fill

cupcake size muffin tins 3/4 full.  (Batter is very thick.)  Bake 30 minutes

at 350 degrees, until top is brown and has a hard crust.  Cool slightly, then

remove from tins.  Makes 12.  This is a great recipe to double or triple,

depending on how many ripe bananas you have.

These freeze beautifully and can be popped in the oven or toaster oven at 350

degrees for about 15 minutes to give them that fresh baked feel, if desired.

I use a nonstick muffin pan but I just picked up some cushionaire muffin

tins and find the breads came out lighter now.  I do NOT spray the tins

with any Pam.

Nutritional analysis per muffin based on the 1/4 cup sugar recipe:

calories  125

fat       .684 gr  (less than 1%)

sodium    6.33 mg

protein   2.684 gr

fiber     3.599 gm


banana-crunch-muffins

Date:    Tue, 11 Oct 94 04:46:08 EDT

From:    "Janice Miles" <JANICE@cont-ed.cornell.edu>

I want to share a ff muffin recipe I found last week in Good

Houskeeping (believe it or not).  I like taking them to work with me in

the morning for my breakfast.

Banana Crunch Muffins

1/2 cup whole wheat flour

1/2 cup white flour

1/2 cup barley/wheat nuggets (grape nuts)

1/2 cup sugar

1/2 tsp baking soda

1/2 tsp baking powder

1/4 tsp salt

1 tsp vanilla

1/4 cup egg substitute

2 mashed bananas

In a small bowl mix all dry ingrediants together.  In a larger bowl mix

all wet ingrediants together.  Add dry ingrediants to wet ingrediants.

Bake for 20-25 minutes (or until toothpick comes out clean) in a 350

degree oven.  This recipe makes about 10 muffins.


banana-muffins

Date:    Fri, 10 Sep 93 13:29:53 EDT

From:    Crispin Cowan <crispin@csd.uwo.ca>

This is my mother's recipe' for banana muffins, that I've modified to

be low-fat.

BANANA MUFFINS

3/4 cup suger

1 1/4 cup flour

3/4 tsp baking soda

1 tsp salt

1 egg equivalent (I use Egg Beaters--try egg whites if you feel like it)

2 or 3 mashed bananas (extra-ripe ones mash easier)

The ususal:  mix the dry ingredients, then mix in the wet ones.  Bake

at 350 for about 20 minutes.


banana-muffins-2

Date:    Wed, 13 Apr 94 06:43:10 PDT

From:    escott@gdwest.gd.com (Erin L Scott)

Banana Muffins based on recipe from Jan Gordon for

Zucchini Bread.

Banana Muffins

adapted from Zucchini Bread

Adapted from _Sweet & Natural_ by Janet Warrington

2 cups whole wheat flour

1/4 cup + 1T soy flour

2 teaspoon baking soda

1/2 teaspoon salt

1/3 cup millet

1/2 cup applesauce

2 large egg equivilent

2 cups mashed over-ripe bananas

1/4 cup golden raisins

preheat oven to 350 F

In a large bowl, mix together flours, baking soda, salt, and

millet.  Set aside

In blender, puree on high speed the applesauce, egg or equivilent,

bananas and raisins.

Add wet stuff to dry, moisten evenly.

Spoon batter into non-stick 12 muffin tin deviding evenly and bake 40-50

minutes at 350 F or until browned.

Remove muffins from pan, cool to room tempeerature.

Wrap and chill.  Or eat on the spot.

This is really good, not too sweet. Actually, these are less sweet than

the zucchini bread.

My calculations indicate approximately 7% calories from fat.  This could

be reduced but I used regular soy flour.


blueberry-bran-muffins

Date:    Tue, 03 Jan 95 21:27:02 EST

From:    PAMCAM@delphi.com

from the "Secrets of Fat Free Baking" book by

Sandra Woodruff, RD.

Blueberry Bran Muffins

Yield 12 muffins

Nutritional Facts (per muffin)

Calories: 106

Fat: 0.9 G

Protein: 4.2G

Cholesterol: 0 mg

Sodium: 145 mg

Fiber: 2.9 G

Calcium: 47 mg

Potassium: 138 mg

Iron: 0.8 mg

1-1/4 cups whole wheat flour

3/4 cup oat bran or wheat bran

1/3 cup sugar

1 teaspoon baking soda

2 teaspoons baking powder

1 cup vanilla or lemon nonfat yogurt

2 egg whites

1 teaspoon vanilla extract

3/4 cup fresh or frozen blueberries

1. Combine the flour, bran, sugar, baking soda, and baking powder and stir to

mix well.  Add the yogurt, egg whites, and vanilla extract and stir just

until the dry ingredients are moistened.  Fold in the blueberries.

2. Coat muffin cups with nonstick cooking spray, and fill 3/4 full with the

batter.  Bake at 350 degrees for 16 to 18 minutes, or just until a wooden

toothpick inserted in the center of a muffin comes out clean.

3. Remove the muffin tin from the oven, and allow it to sit for 5 minutes

before removing the muffins.  Serve warm or at room temperature.


blueberry-muffins

Date:    Thu, 24 Feb 94 15:01:36 PST

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

This is from _Cholesterol and Children_ by Robert Kowalski

Blueberry muffins

1 1/4 cups evaporated skim milk (or rice or soy)

2 egg whites

3 tablespoons light corn syrup

1/2 cup granulated sugar

3/4 cup blueberries

2 1/4 cups oat bran

1 tablespoon baking powder

Preheat oven to 350F.  Mix milk, egg whites, corn syrup and sugar.

In a large bowl combine oat bran and baking powder, then stir in the

blueberries.  (this coats the berries and prevents them from staining

the muffins with juice).

Add moist mixture and blend gently.  Line a muffin tin with paper muffin

cups and fill cups with batter.  Bake for 17 minutes.

Note: IMHO, the muffins stick terrible to the paper, I prefer to spray

nonstick pans with a LIGHT spray of Pam.

These don't rise much, fill the tinie nearly full.  Don't over bake,

they will be dry.


blueberry-muffins-2

Date:    Fri, 01 Jul 94 07:55:14 PDT

From:    Jessica Shawl - MPG <jshawl@pcocd2.intel.com>

Blueberry Muffins

2 1/4 cup oat-bran	1 Tbsp baking powder

1/4 cup honey	~ 1 cup blueberries

2 bananas	1 1/4 cup skim milk

2 egg whites	2 Tbsp corn syrup

Preheat oven to 425 F.  Mix the dry ingredients in a large bowl.  The

blueberries too, it keeps them from staining the ingredients.  Mash

the bananas in a separate bowl and mix the milk, egg whites, honey, and corn

syrup together, then blend with the dry ingredients.  Line muffin pans

with paper baking cups, and fill with batter.  Bake about 15 minutes.

Makes 12 muffins.

***HINTS***  I found that if you try to eat these straight from the oven

they tend to stick to the paper.  They keep great for a week though

in the frig without sticking.  If you eat 3 of these a day, it is

suppose to be a sufficient amount of oatbran to significantly lower

your cholesterol. So far, I haven't seen much of a difference in my

own, but that is just me and I am still trying.  Also, if you use

a 1/4 cup measure to scoop out the batter, it pretty much evenly

distributes the batter amoung the 12 cups.

***Variations****  I have tried the following substitutions in many

combinations and these are still good.  raisens instead of blueberries

or no fruit at all, 1/4 c brown sugar instead of 1/4 c honey, no bananas,

one banana, 2 Tbsp of canola for 2 Tbsp of corn syrup although I wouldn't

recommend this for obvious reasons.

Also, you could try 2 cups of oatbran and 1/2 cup apple fiber.  I have

not tried this yet, but will the next time I make muffins.  I FINALLY

found apple fiber (no, not apple pectin) yesterday at a hfs thanks

to my friend Jen who happens to be on this list!!  Apple fiber is an

even better fiber than oatbran, and therefore even better for lowering

LDL and raising HDL!


bran-muffins

Date:    Tue, 22 Mar 94 14:44:30 EST

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

Mom Rasmussen's Bran Muffins

1 cup whole wheat flour

2 cups bran (or oatmeal or crushed cereal or a mixture of the three)

1 tsp baking powder

1 tsp baking soda

1/2 tsp salt

2 egg whites, lightly beaten (or egg replacer equal to 1 egg)

1 cup skim milk (I actually used rice milk)

1/2 cup blackstrap molasses

1/2 cup raisins

Mis dry ingredients together in a large bowl.  Add other ingredients and

mix until just moistened.  Spray two six-muffin tins with cooking spray.

Fill muffin cups about 1/2 way with the muffin mix.  Bake in a 400F oven

for 20-25 minutes.

Makes 12 EXTREMELY hearty muffins.  Two of these babies keep my tummy

happy all morning.  Best out of the oven or reheated.


bran-muffins-2

Date:    Fri, 22 Jul 94 07:55:59 CDT

From:    Natalie Frankel <Natalie.Frankel@mixcom.mixcom.com>

Lite Bran Muffins (revised from a recipe on the Fiber One box.)

1 1/3 c. Quaker Oats (quick cooking)

1 1/2 c. Fiber One or All Bran cereal

1 1/4 c. skim milk

Mix together and let sit 2 mins.

Add:

1 TB. baking powder

pinch of salt

1 TB sweetener

2 egg whites or egg replacer to equal one egg

1 c. raisins

Mix together and add to cereal mixture.  Spoon into veg sprayed (or teflon

coated) cupcake tins.  Bake 25 mins. at 400 degrees.  Makes 12.

My best estimate:

140 calories each

These aren't light, fluffy muffins, but they're satisfying and make a great

snack!


bran-muffins-3

Date:    Fri, 21 Oct 94 17:13:17 GMT

From:    "Paul Carreno" <PCARRENO@acserv.ad.cowan.edu.au>

BRAN MUFFINS (very easy to make)

(From my lifesaver book "It's only Natural" by Suzanne Porter)

My daughter (13) made for me. A word of caution.

Due to the success of these muffins at home, the second

time we decided to do 2 (two) batches. The third time

I asked my daughter to do 4 (FOUR) batches to see if

that would take me thru the week.

Well, 2 weeks later, we are still using those muffins to

keep our dog interested and fit by playing "Fetch the muffin".

DO NOT try to do more than 2 batches in one bake.

RECIPE:

1 1/2 cups stoneground wholemeal SR flour

1/2    cup non-fat youghurt, sugar free

                (I tried a batch with vanilla flavour and it was OK)

1/4    cup unprocessed bran

1       cup natural sultanas   (I put less...too sweet for me)

1/4    cup skim milk powder

1      egg white or substitute

1/2   cup unsweetened apple or grape juice

        (I tried a batch with apple juice  and it was OK)

Preheat oven to 180 C or 375 F.

Combine all ingredients until the mixture resembles

cake consistency. Place spoonfulls into non-stick

muffins tins (or use spray oil substitute).

Bake in the oven for 15 to 20 minutes until brown.

PRESTO!!!


bran-muffins-4

Date:    Fri, 06 Jan 95 21:50:29 EST

From:    floris@clark.net (floris)

I use this recipe for lowfat bran muffins, slightly modified, from the

Nabisco  company (I think it actually was printed on a cents-off coupon).

I double the recipe and freeze the muffins, then take them to work for

breakfast--they're defrosted by the time I'm ready to eat them.

The applesauce substitutes here for added fat.  The resulting muffin is

quite moist--one of the better bran muffin recipes I've tried, and

definitely the lowest fat.  The original recipe says there is 2 g fat and

120 calories per muffin, but it uses 2% milk, only white flour, and no

dried fruit, so these are probably a bit less fat but somewhat more

caloric.

Low Fat Bran Muffins

1/2 cup whole wheat flour

1/2 cup all-purpose flour

2 tsp baking powder

1/2 tsp baking soda

1/2 tsp cinnamon

2 cups 100% bran

1-1/4 cups skim milk

1/3 cup firmly packed brown sugar

1 egg white

1/2 cup applesauce

1/2 cup dried cranberries

Heat oven to 400 F.  Mix flour, baking powder, baking soda and cinnamon in

large bowl.  Mix cereal, milk and sugar in another bowl; let stand 5

minutes.  Stir in egg and applesauce.  Add to flour mixture; stir just

until moistened.  (Batter will be lumpy).  Spoon batter into muffin pan

lined with foil cups, filling each cup 2/3 full.  Bake for 18 to 20 minutes

or until browned.  Makes 12.


bran-muffins-5

Date:    Mon, 27 Feb 95 15:35:10 -0400

From:    Janet Hatch <janet.hatch@acadiau.ca>

I adapted the following muffins from a recipe

off a box of bran  which contained 2 eggs & 1/2 cup

oil. I subbed oil & eggs with mashed banana, applesauce,

and low cal raspberry preserves. They are moist (be

sure not to cook over the 20 minutes) and delicious.

I don't know the fat content, but they have to be lower

than the original recipe. I've been making them

on Sunday afternoons, they make 12 large muffins which make

for great snacks & early morning breakfasts throughout

the week.

Hope you enjoy.

*******************************************************

In a large bowl add:

1 large mashed banana (or 2 small)

1/4 cup unsweetened applesauce

1/4 cup molasses

1/4 cup raspberry preserves/jam*

1 cup soy/rice milk

1/8 cup brown sugar*

1 cup raisens

2 cups raw bran

Stir and mix well. In a small bowl sift:

1 1/4 cup flour

3 teaspoons baking powder

1 teaspoon soda

1/2 teaspoon salt

dash of cinammon

Add to wet ingredients. Mix well. Pour into greased (I used

Pam) muffin tins, bake at 400 degrees F for 20 minutes.

*original called for 1/4 cup brown sugar. With the

raspberry preserves, I find an 1/8 of a cup plenty.

You could also sub raspberry with any other flavor of

jam/preserve I would think. I'm trying peach next time.


cardamom-almond-muffins

Date:    Thu, 19 May 94 09:21:18 EDT

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

Cardamon-Almond Muffins

1 1/2 Cups  whole wheat pastry flour

1 1/2 tsp   baking powder

1     tsp   baking soda

1/2   tsp   salt

1     tsp   ground cardamon

3/4   Cup   soymilk

1/2   Cup

 + 2  Tbsp  pear puree (directions follow)

2     tsp   lemon juice

1     tsp   almond extract

1     tsp   vanilla

1     tsp   artificial sugar substitute (or 2 Tbsp sucanat)

2     Tbsp  cornstarch

      Preheat oven to 375 degrees F.  Coat 10 muffin wells with

non-stick spray.

      Sift together flour, baking powder, baking soda,

and salt.  In a medium bowl, stir together remaining

ingredients.  The cornstarch will tend to stick together

as a lump; make certain it is completely dissolved in

the liquid.  Pour dry ingredients in to wet and stir just

long enough to mix completely.  Spoon batter into the prepared

muffin wells (the wells will be about half-full).

      Bake muffins for 25-30 minutes, until tops are lightly

golden.  Allow the muffins to rest a few minutes before

removing to a cooling rack.  Serve, or cool completely and

store in an air-tight container up to two days.

Pear puree:  Puree is easily made by blending, until smooth,

half of the fruit in a 15 oz. container of canned pears (packed

in fruit juice is preferrable) .  "Baby food" pureed pears

are an even faster alternative.

Note: If pears packed in juice are used, 1/4 cup of the juice

can be substituted for 1/4 of the soymilk and the sweetener

omitted.


carrot-muffins

Date:    Fri, 20 Aug 93 16:36:07 PDT

From:    Susan.Hathaway@corp.sun.com (Susan Hathaway - Corp. Writing Manager)

I made this recipe up.  While it's for muffins, it could be made

as a cake, probably.  The brown sugar can be replaced by something

else for those who object to this.

CARROT MUFFINS

- 6 shredded carrots (peel, then shred using Cuisinart disk)

- 20 ounce can crushed pineapple (no sugar; packed in own juice)

- 1 cup raisins, or dried cranberries, or dried cherries, or a combo

- 1 cup (or more, or less) roughly chopped walnuts (optional)

put all of this in a large bowl.

in food processor (or mixer, or mix by hand, although it takes longer),

combine:

- 1 cup whole wheat flour

- 1 cup unbleached flour

- 2 cups wheat bran (or a mixture of wheat and oat, but don't use more than

2/3 cup oat, or the muffins will taste like horse feed)

- 6 T malt sugar (malt sugar is a WONDERFUL substitute

for regular sugar; it's healthier and has a terrific taste.  Available

in health food stores)

- 1/2 cup brown sugar (for a sweeter muffin -- these are medium-sweet --

use 3/4 to 1 cup)

- 4 teas. baking soda

- 1 T vanilla

- 2 eggs worth of egg substitute, or 1/2 cup egg whites

- 2 cups nonfat buttermilk

Process until mixed (will only take about 10 seconds).  Pour into

bowl with carrot mixture.  Put into paper-lined muffin pans.  This

recipe will make AT LEAST two dozen muffins.  Recipe can be halved.

Bake at 350 for 25-30 minutes (or until they're browned and fragrant).

Freeze (completely cooled) in plastic bags if desired.


carrot-muffins-2

Date:    Fri, 20 May 94 11:30:06 CDT

From:    TAUB@vaxvmsx.babson.edu

Fatfree Carrot Muffins

(Recipe from Good Housekeeping, 2/94)

2 1/4 c. flour	1/2 c. sugar

1 tsp. grnd. cinnamon	1 tsp. salt

1 tsp. baking soda	1/2 tsp. baking powder

1/4 tsp. ground ginger	1 1/2 cups shredded carrots (3?)

8 oz. container vanilla 	1/2 c. Egg Beaters

    nonfat yogurt	1/2 c. unsweetened applesauce

1/2 c. dark raisins	1/3 c. brown sugar

1 tsp. vanilla extract

Preheat oven to 350.  Spray 8 jumbo muffin or brioche pans with nonstick

spray.  Place on baking sheet for easy handling.

Combine flour, sugar, cinnamon, salt, baking soda, baking powder, and ginger.

Combine carrots, yogurt, Egg Beaters, applesauce, raisins, brown sugar, and

vanilla.  Combine both mixtures just until flour is moistened.  Spoon into

pans, bake 30 mins. or until they test done (dry in center).  Sprinkle with

powdered sugar if desired.    [Each muffin: 280 cal. 0 fat]


chocolate-muffins

Date:    Tue, 31 Jan 95 09:01:17 PST

From:    Linda Luke <luke@honeydew.cc.wwu.edu>

Chocolate muffins

Heat oven to 400 degrees

1 1/2 cups flour

3/4 cup sugar

1/4 cup cocoa

2 tsp baking powder

1 tsp baking soda

1/2 tsp salt

2/3 c non-fat yogurt (plain or vanilla)

2/3 c skim milk

1/2 tsp vanilla

Mix dry ingredients.  Stir in yogurt, milk, and vanilla.  Mix just until

combined.  Do not beat.  Place in non-stick muffin tins sprayed with

non-stick spray.  Bake 15-20 mins.  Makes about 12 regular size muffins.


cinnamon-muffins

Date:    01 Feb 94 16:31:54 GMT

From:    glmis4!kehrbaum@cbs1.attmail.com (Ellen Kehrbaum)

I got this recipe from the coupon section of the Sunday paper.  Made the

necessary substitutions and it turned out great!  This was my first attempt

at baking with prune butter, but definitely NOT my last.  A word of caution,

check out the ingredients on the prune butter.  The one I had used sweeteners

so I cut the sugar to 1/4 cup.  The original recipe called for brushing the

muffin tops with fruit juice and then rolling in the remaining sugar.  That

was just too much for me.

Cinnamon-Raisin Muffins

=======================

1 1/4 cups flour

1/2   cup  Regular, Quick or Instant Cream of Wheat Cereal

1/4   cups sugar

1     tbsp baking powder

2     tsp  ground cinnamon

1     cup  nonfat milk

1/4   cup  non-fat egg substitute

2     tbsp prune butter

1     tsp  vanilla extract

1     cup  raisins

In medium bowl, combine flour, cereal, sugar, baking powder, and

cinnamon; set aside.

In small bowl combine milk, egg substitute, prune butter, and vanilla;

stir into dry ingredients until just moistened.  Stir in raisins.  Spoon

mixture evenly into 12 muffin pan cups (non-stick).  Bake at 400 degrees

farenheit for 18-20 minutes or until toothpick inserted in center comes

out clean.  Remove from pan.  Serve warm.

Mix together 0.25 cups sugar and all the other dry ingredients.  Mix together

the wet ingredients.  Combine ingredients until mixed.  Add raisins.  Spoon

into 12 non-stick muffin cups.  Bake at 400 degrees for 20-25 minutes.  When

cooled brush the tops with fruit juice and sprinkle with the remaining sugar.

I made these and they are good.  I made them in mini-muffin cups and got 18.

They also only took 12 minutes to cook.  I don't honestly know if they need

the additional sugar sprinkled on, I think they would be good without it.


corn-muffins

Date:    Mon, 13 Sep 93 07:59:06 CDT

From:    Mindy.S.Mymudes@uwrf.edu

These are actually more souffle-like, I learned the yucky way to keep them

refridgerated!

    KINDA RODALE'S CORN MUFFINS

2 Cups fresh or frozen corn kernals

3/4 cup NF milk substitute

1/4 Cup NF sour cream or yogurt

1/3 cup maple syrup (or honey)

1/2 cup eggbeatters or 2 eggwhites or 2 egg replacer units

1 cup whole wheat pastry flour

3/4 cup cornmeal

1/2 tsp baking soda

pre-heat 450 degrees

whisk together first 5 ingredients until smooth.  Sift dry ingredients, add

wet ingredients to dry, batter will be lumpy. Don't over stir or they'll

be hockey pucks.  Pour into muffin tin (Use paper, spray, non-stick as you

desire) and bake 15-20 minutes. They brown quite nice, but are slightly

gooey inside, make sure tops are quite set when you pull them out. This

makes over twelve muffins, I usually have some extra I put in

custard cups.


cranberry-muffins

Date:    Fri, 27 Jan 95 10:49:22 EST

From:    kelly roddy <kroddy@falcon.bgsu.edu>

This recipe is from Sarah Schlesinger's 500 Fat Free Recipes. These muffins

really delicious. I put them in the freezer and take out a couple as I

need them. The recipe says 2 small or 1 large muffin is a serving. Their

"2 small" is an average sized muffin tin. Also, I used 1 cup of chopped

cranberries because I had them left over from another recipe. I think

they would be better w/ whole cranberries because the cranberry flavor

would be more prominent.

CRANBERRY MUFFINS

Yield: 12 small or 6 large muffins (2 small muffins or 1 large muffin each)

Preparation: 20 minutes	Cooking time: 35 minutes

Fresh or frozen whole cranberries and oats are the featured ingredients

in these wholesome muffins. Pureed prunes are substituted for fat in this

recipe.

1/2 c pitted prunes

2 tbs water

1 1/3 c unbleached all-purpose flour

1 c old-fashioned rolled oats

3/4 c sugar

1 tsp baking powder

1 tsp baking soda

1/4 tsp salt (optional)

1/2 c skim milk

1 tsp vanilla extract

2 egg whites, lightly beaten

1/2 c whole cranberries, fresh or frozen

1. Preheat oven to 375 degrees.

2. Place prunes and water in a food processor or blender and puree.

3. Combine flour, oats, sugar, baking powder, baking soda, and salt in a

bowl.

4. In a separate bowl, mix together the prune puree, milk, vanilla, egg

whites, and cranberries.

5. Stir the wet ingredients into the dry ingredients until the dry

ingredients are moistened.

6. Transfer batter to nonstick or paper-lined muffin cups, or to muffin

cups lightly sprayed with vegetable cooking spray. Bake for 18 minutes or

until muffin tops are lightly browned and a wooden toothpick inserted

into the middle of a muffin comes out clean.

Note: You can substitute 1/3 cup commercially prepared pureed prune baby

food or prune butter (found in jam and jelly or baking section of your

supermarket) for your prune puree.

Calories per serving: 149	Carbohydrates: 33 g

Fat: .6 g	Dietary Fiber: 1.3 g

Cholesterol: .2 mg	Sodium: 112 mg

Protein: 3.7 g


cranberry-muffins-2

Date: Fri, 6 Oct 1995 16:22:11 -0400 (EDT)

From: kelly roddy <kroddy@bgnet.bgsu.edu>

I've made these muffins several times and love them. The last time I

made them I used dried cranberries but I prefer the fresh or

frozen. If you do use dried, I would recommend adding more (the flavor

of the dried isn't as strong as fresh) and adding a little extra

liquid. You could probably substitute other fruits for the cranberries

as well. Enjoy!

This recipe is from Sarah Schlesinger's 500 Fat Free Recipes. These muffins

are really delicious. I put them in the freezer and take out a couple as I

need them. The recipe says 2 small or 1 large muffin is a serving. Their

"2 small" is an average sized muffin tin.

CRANBERRY MUFFINS

Yield: 12 small or 6 large muffins (2 small muffins or 1 large muffin each)

Preparation: 20 minutes	Cooking time: 35 minutes

Fresh or frozen whole cranberries and oats are the featured ingredients

in these wholesome muffins. Pureed prunes are substituted for fat in this

recipe.

1/2 c pitted prunes

2 tbs water

1 1/3 c unbleached all-purpose flour

1 c old-fashioned rolled oats

3/4 c sugar

1 tsp baking powder

1 tsp baking soda

1/4 tsp salt (optional)

1/2 c skim milk

1 tsp vanilla extract

2 egg whites, lightly beaten

1/2 c whole cranberries, fresh or frozen

1. Preheat oven to 375 degrees.

2. Place prunes and water in a food processor or blender and puree.

3. Combine flour, oats, sugar, baking powder, baking soda, and salt in a

bowl.

4. In a separate bowl, mix together the prune puree, milk, vanilla, egg

whites, and cranberries.

5. Stir the wet ingredients into the dry ingredients until the dry

ingredients are moistened.

6. Transfer batter to nonstick or paper-lined muffin cups, or to muffin

cups lightly sprayed with vegetable cooking spray. Bake for 18 minutes or

until muffin tops are lightly browned and a wooden toothpick inserted

into the middle of a muffin comes out clean.

Note: You can substitute 1/3 cup commercially prepared pureed prune baby

food or prune butter (found in jam and jelly or baking section of your

supermarket) for your prune puree.

Calories per serving: 149	Carbohydrates: 33 g

Fat: .6 g	Dietary Fiber: 1.3 g

Cholesterol: .2 mg	Sodium: 112 mg

Protein: 3.7 g


cranberry-oat-muffins

Date:    Mon, 18 Jul 94 07:55:35 PDT

From:    Jessica Shawl - MPG <jshawl@pcocd2.intel.com>

Cranberry Oat-Bran Muffins - makes 24 muffins

One 1-pound box oat bran	1 container Egg Beaters (8oz = 4 eggs)

1/2 c granulated sugar	1/4 cup corn syrup (originally canola)

2 Tbsp baking powder	1 cup fresh or frozen whole cranberries

1 1/2 cups (12 oz) frozen white-grape-juice concentrate

1 1/2 cups skim milk

(optional: 1/4 cup chopped walnuts, I didn't use)

Preheat oven to 425 degrees. Combine oat bran, sugar, and baking powder

in food processor with large metal blade.  Alow the food processor to grind

the oat bran as you combine the moist ingredients in a separate bowl or

blender.  Add whole cranberries to the oat bran in the food processor and pulse

the mixture for a few seconds to break up the berries.  Combine all ingredients

in a large bowl and mix gently.  Pour batter into muffin pans lined with

paper baking cups.  Bake 15 minutes.  Test for doneness with a toothpick.

You don't have to use a food processor for this recipe.  Just omit the

grinding of the oatbran and cut the cranberries into small pieces with a

paring knife.  (I just stuck the cranberries in the blender)


cranberry-orange-muffins

Date:    Mon, 13 Jun 94 09:53:39 PDT

From:    diane_durbeck@tmai.com (Diane Durbeck)

Cranberry Orange Muffins

2 cups flour (white, wheat, or any combination thereof)

1/2 - 3/4 cup sugar (white or brown, depending on taste desired)

1.5 tsp baking powder

.5 tsp baking soda

3/4 cup orange juice

1 Tbsp (or more!) grated orange zest (the colored part of peel, not the white!)

equivalent of one egg (I use 1/4 cup fat-free egg substitute)

2 Tbsp nonfat yogurt, OR 2 Tbsp applesauce

6 oz. fresh cranberries (chopped), OR 1 cup dried cranberries

Mix dry ingredients (1st group) in med-large bowl.

Mix wet ingredients (2nd group) separately.

Combine both groups, then add in fruit.

Bake in LIGHTLY greased/Pammed muffin pan at 375 degrees for 20 minutes,

or till firm to touch and light brown on top.  Makes 12 muffins.


fiber-muffins

Date:    Sun, 29 Jan 95 22:52:15 EST

From:    BRRB11A@prodigy.com  (MRS ROSE L GEIGER)

Here's another recipe I invented to help make the All-Bran and Psyllium

go down.  I used 1/2 cup sugar in the original recipe, but used only

1/3 the last time, and plan to use only 1/4 the next, which should

bring the calories down a bit.

---------- Recipe via Meal-Master (tm) v8.00 (BB)

      Title: Dr. Baker's Fiber Muffins

 Categories: Fat-free, Breads, Ornish

      Yield: 12 12

       2 c  All-Bran Extra Fiber

  1 1/4 c  Orange Juice

    1/2 c  Prune butter *

    1/2 c  Brown Sugar

      2      Egg Whites

      4 ts  Psyllium

    1/2 c  Raisins

  1 1/4 c  Whole Wheat Flour

    1/2 ts  Baking Soda

      2 ts   Baking Powder

      1 ts   Cinnamon

      6      Prunes (for prune butter)

    1/3 c   Water (for prune butter)

      2 tb   Wheat Germ

  Preheat Oven to 400 degrees

  Spray Muffin Pan with quick spray of Pam and add 1/2

  teaspoon Wheat Germ to each muffin tin.  Shake pan so

  bottom of each tin is covered.

  Puree prunes and water in blender to make prune butter.

  1. Combine All-Bran Extra Fiber with Orange Juice, Egg Whites,

Sugar, Psyllium, and raisins.  Let stand for 10 minutes or so.

  2. Combine Flour, soda, baking powder, and cinnamon.

  3. Fold dry ingredients into All-Bran mixture.  Blend until all dry

     ingredients are moist.

  4. Fill 12 muffin tins with batter.  Tins will be very full.

  5. Bake at 400 degrees for 20 minutes.

   Each muffin contains approximately:  136 calories, 3gr. protein,

   36 gr. carbohydrates, 104 mg. sodium, 8gr. fiber,  and less than 1

 gr. of fat.

Pretty tasty muffins!

"Regular" Rose  (Named the muffins after my "Hem...." doctor.:-))


fruit-muffins

Date:    Thu, 09 Feb 95 17:32:54 CST

From:    bridget_sullivan@il.us.swissbank.com (Bridget Sullivan)

This is from Sandra Woodruff's SECRETS of FAT-FREE BAKING

Fantastic Fruit Muffins

3/4 cup quick-cooking oats

3/4 cup skim milk

1-1/2 cups whole wheat flour

1/4 cup plus 2 tablespoons brown sugar

1 tablespoon baking powder

1/4 teaspoon baking soda

2 tablespoons plus 1-1/2 teaspoons

  Prune Puree

2 egg whites

1 teaspoon vanilla extract

1 cup finely chopped fresh pears (about 1 -1/2 medium)

1/3 cup coarsely chopped fresh or frozen

    cranberries

1/3 cup golden raisins

Prune puree:

3 oz prunes (about 1/2 cup)

1 cup water or fruit juice

use blender or food processor to puree

use immediately or store in airtight container in fridge.

Combine the oats and skim milk, stir to mix well, and set aside for

at least 5 minutes.

Combine the flour, brown sugar, baking powder, and baking soda, and

stir to mix well.  Add the oat milk mixture and the Prune Puree, egg

whites, vanilla extract, and pears, and stir just until the dry

ingredients are moistened.  Fold in the cranberries and raisins.

Coat muffin cups with nonstick cooking spray, and fill 3/4 full with

the batter.  Bake at 350F for 15 to 17 minutes, or just until a

wooden toothpick inserted in the center of the muffin comes out

clean.

Remove the muffin tin from the oven, and allow it to sit for 5

minutes before removing the muffins.  Serve warm or at room temp.

My experience:

I substituted frozen and thawed mixed berries for the cranberries.

Making extra prune puree as stated above is confusing -- next time

I'll just throw some prunes (probably 2-3) and juice in the blender.

The cook time may be low -- mine took 20 - 25 minutes.

I would freeze or eat within about two hours.  These muffins turned

out great!


gingerbread-muffins

Date:    Sun, 25 Sep 94 13:37:20 CDT

From:    Jessica Shawl <jshawl@eecs.ukans.edu>

This recipe is from the 8-Week Cholesterol

Cure Cookbook by Robert E. Kowalski, pg290.  The only change I made was

2 Tbsp corn syrup instead of 2 Tbsp canola oil.  Oh, AND this is the only

ff muffin recipe I have made where the muffins don't stick to the paper

cups when you eat them right out of the oven!

Gingerbread Rice-Bran Muffins - makes 12

1 1/2 cups rice bran	1/4 c raisins

3/4 c all-purpose flour or whole-wheat flour	1/2 c hot water

1 1/2 Tbsp baking powder	3/4 c molasses

3/4 tsp ginger	2 Tbsp corn syrup

3/4 tsp cinnamon	2 egg whites

Preheat oven to 425 degrees.  Mix dry ingredients, including raisins,

together in a large bowl.  Mix moist ingredients in a blender and then

add to dry ingredients.  Pour batter into muffin pans lined with paper

baking cups.  Bake about 13 minutes.

Per muffin:

calories	protein	carbos	fat	chol	sodium

146.89	3.16	30.98	2.26gm	0	71.51mg

7.9%	84.36%	13.86%


lemon-anise-muffins

Date:    Mon, 30 Jan 95 07:02:08 PST

From:    "Rob Ryerson" <RYERSONRA@compctr.ccs.csus.edu>

These are very tasty, the anise adds a unique flavor boost. Note: the

anise extract I used listed canola oil as the first ingredient, but

offered no nutritional information. The Micro Cookbook nutritional

database entry for anise extract says 0 fat. So to get a 'worst case'

senario, I test added 1t of canola oil, and reviewed the nutritional

breakdown. The result was a per serving increase of 1 gram of fat,

and about 10 cals, resulting in 10% CFF.  So depending on your brand

of extract, the below nutritional breakdown may be low, but the

recipe should stand as <10%CFF.

Exported from Micro Cookbook 4.0

               Lemon - Anise - Poppy Bundt Muffins

                           Serves   6

Preparation   :20    Cook   :25    Stand   :15    Total   1:00

       An Internet recipe from J. Spielman, adapted by Rob

1 1/2  cups whole wheat flour

1      cup all-purpose flour

1/4    cup sugar

2      teaspoons baking powder

1      teaspoon baking soda

1/2    teaspoon salt

2      tablespoons poppy seeds, (generous heap)

1      each rind of 1 lemon

1      teaspoon lemon extract

1      teaspoon anise extract

1      each powdered egg substitute, (reconstituted)

1      6 ounce white wave soy yogurt

1      cup orange juice

Combine dry ingredients through poppy seeds. In separate bowl,

mix remaining ingredients. Make a well in dry ingredients, and

combine wet mixture. Spritz and flour a bundt muffin pan. Spoon

in batter equally. The dough will be stiff, you may have to level

each muffin with moistened fingers. Bake in pre-heated oven at

350 F, for approx. 22 to 25 minutes. Cool in pan for 5 minutes,

and on rack for another 10.

Nutrition (per serving):  278 calories

   Saturated fat      0 g

   Total Fat          2 g   (8% of calories)

   Protein            8 g   (11% of calories)

   Carbohydrates     56 g   (81% of calories)

   Cholesterol        1 mg    Sodium        463 mg

   Fiber              1 g     Iron            2 mg

   Vitamin A         36 IU    Vitamin C      19 mg

   Alcohol            0 g

Source: Original Source Fat Free Internet Mailing List - Jayne

Spielman

Date Published: 4/18/94


lemon-poppy-muffins

Date:    Mon, 18 Apr 94 10:20:16 EDT

From:    jayne@ejv.com (Jayne Spielman)

Lemon Poppyseed Muffins

 Mix in one bowl:

2 1/2 c. flour

1/4 c. sugar

2 t. baking  powder

1 t. baking soda

1/2 t. salt

grated rind of 1 -2 lemon (use 2 if you use plain yogurt)

2 T. poppy seed (I find this is the minimum you can use and still

                                   keep the right taste)

 Mix in a separate bowl:

1 t. lemon extract

1 egg equivalent

1 8oz container of fatfree yogurt (plain is OK, but lemon is better)

1/2 to 3/4 cup orange juice

Mix the dry ingredients into the wet ingredients.  Try to use as few

strokes as possible.  Use a scoop or tablespoon to put batter into

prepared muffin tins. (I made mini-muffins). Use Pam or nonstick

muffin pans. Bake in preheated 350F oven until passes the toothpick test.

I'm not really sure about the cooking time for larger muffins because

I made mini ones this weekend so you probably need to see for

yourself.

mini-muffins: about 9 minutes or until golden brown

regular or giant muffins: probably about 15 minutes.


lemon-raspberry-muffins

Date:    Fri, 30 Sep 94 10:01:33 EDT

From:    Ginny <VMMILL00@UKCC.uky.edu>

LEMON RASPBERRY MUFFINS

2 cups unbleached flour

1 tsp. baking soda

1 tsp. baking powder

1/2 tsp. salt

2  1/2 tsp. grated lemon peel (the dried kind)

2/3 cup sugar

1/4 cup nonfat buttermilk

1/4 cup applesauce

2 egg whites

1 8 oz. carton nf lemon flavored yogurt

1 tsp. vanilla extract

1 tsp. lemon extract

2 half pint cartons of fresh raspberries (about 2 cups - fresh or frozen

blueberries work well too)

Combine all the first six ingredients in one bowl.  Combine the next

six ingredients in another smaller bowl.  Add the wet stuff to the dry

stuff along with the raspberries.  Mix until barely combined.  It is

preferable to have some lumps in the batter.  Fill muffin tins that

have been sprayed with cooking spray or lined with paper baking cups.

The cups should be very full of batter.  I was able to make 14 muffins

with this recipe.  Bake the muffins at 400 degrees for 20 minutes.

The fruit makes these muffins quite moist so if you want to keep them

more than a day or so, put them in the refridgerator or freezer to

keep them from getting moldy.


oat-bran-muffins

Date:    Fri, 15 Oct 93 08:14:59 CDT

From:    mindy.s.mymudes@uwrf.edu

OAT BRAN MUFFINS

2 cups oat bran

1/3 cup unbleached flour or Oat flour

ROUNDED 1/2 tsp. each:baking soda, salt, and ground cinnamon

1/4 rounded tsp. baking powder and allspice

1 1/4 cup skim milk

5 oz. apple preserves or applesauce or other fruit (not picky)

2 egg whites lightly beaten

3/4 cups raisins

In a large bowl combine all dry ingredients. In a small bowl whisk all

liquid ing. and preserves.

Pour liquid over flour mixtures stir with spatula and fold in raisins.

Let sit a few minutes so dry ingredients soak up liquids, otherwise

this is a great hockey puck recipe...

Fill 14 lined muffin holes in a tin

Bake at 350 for 22 minutes or until brown

108 calories

4 grams fiber

4.3 grams protein

145 grams sodium (so cut out the salt)


oat-raisin-muffins

Date:    Thu, 16 Jun 94 09:17:51 PDT

From:    diane_durbeck@tmai.com (Diane Durbeck)

Oat-Bran Raisin Muffins

2.25 cups oat bran

1/4 cup brown sugar

2 tsp baking powder

1.5 tsp ground ginger

1/4 tsp black pepper

1/2 cup raisins +

1/2 cup raisins OR other fruit

equivalent of 1 egg

1/4 cup honey

3/4 cup warm skim milk or non-dairy equivalent

Mix wet and dry ingredients in separate bowls.  Combine and let

set 10 minutes.  Pour into lightly greased/pammed muffin tins.

Bake at 375 degrees 15 minutes or until lightly browned.


oatmeal-muffins

Date:    Thu, 27 Jan 94 13:55:07 CST

From:    Mike D. Kail <mdk@maverick.uhc.com>

==========================

Applesauce-Oatmeal Muffins

==========================

1 cup Rolled Oats

1 cup non-fat milk (was: buttermilk)

1 cup wheat flour

1/2 cup brown sugar

1/2 cup applesauce (I used chunky)

2 egg whites or egg substitute

1 tsp. baking powder

1/2 tsp. baking soda

1/2 tsp. salt (optional)

- Soak oats in milk for ~1 hour.  Combine the rest of the ingredients,

mix well, and bake at 400 degrees for 25 minutes in a muffin tin.

- Makes 12 medium-sized muffins (guaranteed to turn you into a marathoner ;-)


orange-muffins

Date:    Fri, 14 May 93 08:30:56 PDT

From:    rfelix@netcom.com (Robbie Felix)

Here is a rough recipe that I use and find awesome:

Orange muffins

Arrohead Mills Bran muffin Mix

N-ergy egg substitute

1 whole orange

frozen concentrated orange juice

dried pineapple(no added sugar or honey)

Make the muffin recipe on the Bran muffin Mix package *except* don't

use oil or fat, substitute the orange juice concentrate for the honey.

Use egg substitute according to package directions instead of egg.

Grind whole orange in blender ( even peels) and add with pineapple to

the mix. You will probably need to add a little extra dry muffin mix

to offset the gooiness of the additional moisture.

Bake as directed.

They generally stick to the paper muffin cups at first, but they will

come off easily after sitting around for a day.


poppy-muffins

Date:    Mon, 30 Jan 95 23:32:00 MST

From:    mormaker@rmii.com

Adapted from SECRETS OF FAT-FREE BAKING by Sandra Woodruff

Poppy Seed Muffins

1 c. whole wheat flour

1/2 c. oat flour (see note at end)

1/3 c. sugar

3-4 t. poppy seeds

1 t. baking soda

3/4 c. plain nonfat yogurt

2 egg whites or equivalent

1 t. almond extract (next time I'll use a little more)

Combine dry ingredients.  Combine wet ingredients.  Combine wet and dry

ingredients.  Bake in muffin pan using either nonstick spray or papers.

Bake at 350 F. for 14-16 min.  Yield: 8-10 muffins.

Note:  If you can't get oat flour than just run some quick cooking rolled

oats (the ones that cook in 1 min.) in your food processor till very fine.


pumpkin-muffins

Date:    Sun, 06 Nov 94 13:05:13 EST

From:    Libby <eac9m@poe.acc.virginia.edu>

canned pumpkin seems to work about as well as applesauce for a

baking substitute for oil.  these muffins are quite chewy, but

they are very moist and tasty.  I enhanced the pumpkin flavor

with traditional pumpkin pie spices, but the flavor could be

downplayed for other kinds of cakes or muffins, and would blend

well with flavors like banana or orange, and would be

overshadowed by cocoa, for example.  here's what I made for

breakfast:

pumpkin muffins

1 c pumpkin

2 c complete baking mix (I use arrowhead mills multigrain which

        is lacto but not ovo and is lf)

1/4 c molasses

1/2 c water

1/4 tsp each (or to taste) ground allspice, nutmeg, cloves, and

        cinnamon

1/2 c raisins

stir all ingredients except raisins together until just mixed.

fold in raisins.  spoon into nonstick muffin tin (or use cupcake

papers).  bake at 400 f 25 minutes for regular muffin tins, 35

minutes for large muffin tins.


strawberry-muffins

Date:    Mon, 11 Jul 94 07:35:52 PDT

From:    Jessica Shawl - MPG <jshawl@pcocd2.intel.com>

From the 8-Week Cholesterol Cure Cookbook by Robert E. Kowalski pg.

289

Strawberry Muffins - Makes 12 muffins

1 1/2 cups oatbran	1/4 cup sugar

1 cup apple fiber	Skim milk, if needed

1 tsp baking soda	2 Tbsp corn syrup (originally canola oil)

2 cups strawberries, fresh or frozen, preferably unsweetened (I used fresh)

3 egg whites

Preheat oven to 425 degrees.  Line 12 muffin cups with paper cups or spray

them with Pam.

In a large mixing bowl or in the food processor, combine oat bran,

apple fiber, and baking soda.  (I just stirred with a spoon)  Stir until

thoroughly mixed.

Place in a blender or food processor 1 cup of the strawberries

with the sugar and puree until smooth.  Measure the strawberry puree; if

it does not measure 1 cup, add enough skim milk to bring it to that level.

Dice remaining strawberries.

In a small mixing bowl combine the strawberry puree and the corn

syrup, and stir this into the dry ingredients to combine thoroughly.  Stir in

the chopped stawberries.

Beat egg whites until stiff and fold them into the batter.  Spoon

the batter into the prepared muffin cups and bake for 20 minutes.

NOTES:  The batter looked very dry to me and so did the muffins when

they came out of the oven, they looked funny too.  But I just ate one

and they are delicious and more moist than the muffins I usually make!


whole-grain-muffins

Date:    Tue, 08 Mar 94 13:34:39 EST

From:    jane@apollo.hp.com

Whole grain muffins:  I use these for "dinner rolls" and they aren't very sweet

-------------------

Mix:

1/3 cup white flour

2/3 cup whole wheat flour

1/2 tsp salt

1 tsp baking powder

1 big egg:  I use "Egg replacer" for 1 egg's worth PLUS 1 egg white, which

    seems to turn out better than just Egg replacer.  For those

    using just Egg replacer, then maybe mix up enough to replace

    1.5 eggs.

1 Tbsp molasses

1/2 cup non-fat milk

Put into non-stick muffin tins (I very lightly spray tins with PAM type

product).  Bake in medium oven for 10-12 minutes or until light brown on

top and springy to touch.  Makes about 6 muffins


ww-apple-muffins

Date:    Wed, 02 Nov 94 08:30:00 CST

From:    Terry Frye                                       <A01TMF1@MVS.CSO.NIU.

     ***EDU>

Whole Wheat Apple Muffins (12 muffins)

2 cups whole wheat flour

2 Tbs. sugar (may use 1/4 cup for sweeter muffins)

3 tsp. baking powder

1/4 tsp. salt (or less)

1 tsp. cinnamon

1 1/4 cups water

1/2 cup applesauce

1 lg. apple or 2 small apples, chopped (about 1 1/2 cups)

Combine dry ingredients in large mixing bowl.  Combine water and

applesauce in another bowl.  Add apple to dry ingredients and mix

to coat apple.  Add water mixture to dry ingredients.  Mixture will

be somewhat thick.  Spoon mixture into non-stick muffin tins sprayed

with vegetable oil spray.  Bake at 425 deg. F. for about 20 minutes

or until lightly browned.  Remove from muffin tin.

You can replace the cinnamon and apple with 1 1/2 cups blueberries

for blueberry muffins.


angel-hair-onion-sauce

Date: Thu, 14 Sep 1995 17:15:46 -0400

From: AuntJoe@aol.com

I had to share this particular recipe that my daughter dreamed up.

Since so many of our family come and go at dinner time, this recipe

makes it easier to cook just the right amount.

Angel Hair Pasta With Onion Sauce

1/2 cup water per person

1 vegetable bouillion cube per person

1 onion per person, chopped

1 clove garlic per person, minced

1 carrot, sliced

Fresh basil, Oregano, and thyme to taste (or dried)

About 8 mushrooms (app. 1/2 of a package?), quartered

Enough Angel Hair Pasta to Satisfy (I usually assume that one 16 oz. package

will feed

      3 hungry people)

In a saucepan, put the water, herbs, and the bouillon cube over a medium

heat.  When the mixture is bubbling, dump the veggies in.  I let the whole

concoction cook for about 15-20 minutes, adding water when the pan begins to

dry up.  The longer the onion cooks, the less pungent the taste is.  I've

done this recipe with all kinds of veggies in place of the the mushrooms and

carrots, so adapt it to your taste.

I suppose, looking at it again, that this recipe would be a bit like the

four-onion sauces that you can find in some Italian restaurants, but without

all of the butter.


arizona-skillet-dinner

Date:    Sun, 17 Jul 94 10:14:36 EDT

From:    "R. S. Koss" <rskoss@bronze.coil.com>

                    *  Exported from  MasterCook II  *

                          Arizona Skillet Dinner

Recipe By     :

Serving Size  : 4    Preparation Time :0:00

Categories    : Main Dish                        Meals

                Pasta

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1                    onion -- chopped

   1                    green bell pepper -- chopped

   2      cloves        garlic -- minced

   2      tablespoons   chili powder

     1/2  teaspoon      salt

     1/2  teaspoon      cumin

   1      can           tomatoes, canned

   1      can           kidney beans, canned

   1      can           corn, canned

   8      ounces        macaroni -- elbow

Saute onion, green pepper, garlic, chili powder, salt, and cumin

until vegetables are tender. Stir in tomatoes, breaking with spoon. Add

kidney beans and corn; bring to boil. Reduce heat and simmer 15 minutes,

stirring occasionally. Toss with elbows.


artichoke-alfredo

Date:    Mon, 12 Sep 94 07:29:07 -1100

From:    <neal@aloha.com>

Artichoke Tomato Alfredo

one can artichokes (not packed in oil)

4-5 fresh tomatoes, chopped into large chunks

1 medium onion, chopped fresh garlic (or 1 T garlic powder)

1/2 cup fresh basil, chopped (or 3 T chopped dried basil)

2 T whole wheat flour

1/2 cup (or more) non-fat Soy Moo or low-fat soy or rice milk

Prepare fettucini, macaroni or spaghetti noodles al dente.  Place

onion, tomato, garlic and basil in a non-stick pan and saute in a

little the of the liquid from the can of artichokes. Cut the

artichokes into small pieces. Add the artichokes (and liquid) into the

saute with a little flour to thicken. Mix thoroughly, adding soy or

rice milk and flour to desired thickness. Don't cook the artichokes

for long, just enough heat all ingredients and to blend sauce to

desired thickness.  Top the pasta with the artichoke sauce.  (Pasta is

about 100 calories/cup.)

Serves 2, each serving: Calories 210, Fat 1.5 g. (6% calories from

fat), Carbohydrate 46 g., Protein 10.7 g.

Neal Pinckney - Makaha, Hawaii - neal@aloha.com - AH6HM


artichoke-penne

Date:    Tue, 08 Feb 94 17:00:48 -0400

From:    EPATRICK@PEARL.TUFTS.EDU

Penne With Artichoke Hearts

(Penne ai carciofi)

Eating Well magazine, Jan/Feb 1994

1 9-oz package frozen artichoke hearts

10 oz penne or rigatoni

1 small onion, thinly sliced

1 clove garlic, finely chopped

1 1/2 tsp. chopped fresh oregano or

1/2 tsp dried oregano

    salt and fresh ground pepper to taste

1/4 cup dry white wine

2 Tbsp fresh lemon juice

1/2 cup skim-milk ricotta cheese

1 Tbsp grated lemon zest

Blanch artichokes in lightly salted water for 1 minute;

(actually, I just let them defrost in the fridge overnight)

drain well.  When cool enough to handle, slice about 2/3 of

them into small wedges and set aside; finely chop the

remaining artichokes into a paste and set aside.

   In a large pot of boiling water, cook penne or

rigatoni until al dente.

   While pasta is cooking, saute onion and garlic

in 1/4 cup water until water evaporates and onions are limp.

   Add oregano, salt and a generous grinding of pepper.

Reduce heat to low, stir in wine, lemon juice and the reserved

artichokes (wedges and paste).  Simmer, stirring, until heated

through, about 1 minute.  Add ricotta and stir until creamy.

   When pasta is ready, drain and add to skillet with sauce;

toss well.  Remove from heat and stir in lemon zest.  Taste

and adjust seasonings.  Serve immediately.


artichoke-tomato-alfredo

Date:    24 Aug 93 14:19:52 +0800

From:    "Lynn Warble" <Lynn_Warble@mailhost.hort.purdue.edu>

Lynn's Artichoke Tomato Alfredo

1 can artichokes, save juice, cut into small pieces

2 fresh garden tomatoes, chopped

1 onion, diced

1-2 cups mushrooms, sliced (Sally's idea!)

lots of fresh chopped basil

non-fat milk

2 TBS flour

Toss chopped artichokes and juice into pan.  Thicken with flour and

milk to desired thickness.  Add onion, mushrooms, tomatoes and

basil.  Cook for a short time leaving vegetables firm and tasty and pretty.

Cook up a batch of your favorite spaghetti noodles.  Rinse.  Toss

artichoke sauce on top and voila.


asparagus-rotelle

Date:    Fri, 08 Apr 94 16:43:48 EDT

From:    "SUSAN B. WYLDER" <ZF_WYLDER@SCSU.SCSU.EDU>

      Title: Rotelle With Asparagus and Mushroom Sauce

 Categories: Pasta, Low-fat, Fast food

      Yield: 4 servings

      8 oz Fresh mushrooms, trimmed, halved, if large, and sliced

      1 Tb White wine

      1    Garlic clove, crushed

     12 oz Fresh asparagus, trimmed and cut into 1/2" diagonals

           Salt and freshly ground

           -black pepper

      2 T  Fresh lemon juice

      8 oz Rotelle pasta

      2 T  Minced red bell pepper

Combine the mushrooms, wine, and garlic in a medium skillet.  Cook,

covered, over low heat until the mushrooms exude their juices, 5 to 7

minutes.  Add the asparagus; cook, covered, 3 minutes.  Uncover and

cook over medium-high heat, stirring until most of the liquid is

evaporated, about 3 minutes.  Add salt, pepper, and lemon juice.

Meanwhile, cook the pasta in plenty of boiling, salted water until

al dente, about 10 minutes; spoon out 1/2 cup of the pasta cooking

liquid and add to the mushroom mixture.  Drain the pasta.  Toss the

pasta with the mushroom mixture and the red pepper.


balsamic-pasta

Date:    Mon, 28 Mar 94 13:03:46 EST

From:    catsmeow@aol.com

BALSAMIC BELLS with PASTA

1 Red Bell Pepper, sliced

1 Green "  "

1 Yellow "  "

3-4 cloves of garlic (depends on your taste), minced

1 Tbs. Capers

1/2-3/4 cup balsamic vinegar

1/2 cup Cider vinegar

1 pkg. rotatille (whatever it's called--the twisty stuff) pasta

Cook the pasta and drain it.

Meanwhile, throw the vinegars in a skillet.  Heat it up and saute the garlic

in it for about a minute.

Put the pepper slices in, stir them, bring to a boil.

Reduce heat.  Throw in the capers and stir to mix.

Let the whole thing simmer for about 15-20 minutes.

Toss with pasta.  It's really tangy and good!


beans-peas-pasta

Date:    Tue, 01 Feb 94 12:24:54 EST

From:    fry26@cas.org (Fred Yaeger)

Red (or Kidney) Beans with Peas and Pasta

1 cup          dry, uncooked red (kidney) beans, soaked overnight

       OR

1 can          canned kidney (or red) beans, drained and rinsed

   (~16 oz)

2 cups         pasta (we use rainbow whole wheat elbows), uncooked

2 cups         frozen green peas

1/4 cup        white wine vinegar

2 T            lemon juice

1/2 t          salt

1/2 t          pepper

1 t            oregano

2 t            sugar

garnish with   parsley

If you use DRY beans, SOAK them in water overnight.  DRAIN.  Cook in 1 quart

fresh water for 2 hours.  Check every so often after one hour cooking, to

make sure they dont overcook (start to fall apart).  DRAIN.

If you use canned beans, DRAIN AND RINSE.

COOK pasta, DRAIN, CHILL in cold water.

Put, beans, pasta and peas in a big-enough bowl.  ADD all OTHER ingredients.

Serves 6-8 big (main) portions.

Adapted from Jeff Smith's, The Frugal Gourmet, 1984 edition, pg 115.


beans-ziti

Date:    Sun, 08 Jan 95 13:58:53 EST

From:    tkreider@census.gov (Tom Kreider)

Made this today.  Great!  It's from 500 Fatfree Recipes.

          Recipe: Ziti with Great Northern Beans

          Servings: 6

          Serv. Size: 2 Cup(s)

          Prep. Time:  0:40

          Portion                    Ingredient

          *******                    **********

          1/4 Cup(s)                 Vegetable Stock

          1/2 Cup(s)                 Onion chopped

          2 Medium                   Garlic clove minced

          20 Ounce(s)                Tomato canned low sodium

          1 Cup(s)                   Navy beans

          10 Ounce(s)                Ziti  (it's pasta)

          1/2 Cup(s)                 Parsley fresh

          1/4 teaspoon(s)            Pepper

          1/2 teaspoon(s)            Thyme, ground

          1/2 teaspoon(s)            Basil

          cook ziti al dente and drain.  heat stock add onions and

          garlic, saute until clear.  add tomotoes and simmer 10

          minutes. add beans and seasonings, simmer 10 more minutes.

          Serve over ziti and sprinkle with parsley.

          Nutritional Analysis

          Calories           ( 253 cal)    Vitamin D    (   0 IU )

          Protein            (10.5 g  )    Thiamine     (0.59 mg )

          Carbohydrate       (  52 g  )    Riboflavin   (0.26 mg )

          Total Fat          ( 1.2 g  )    Niacin       ( 4.8 mg )

          Saturated Fat      (0.18 g  )    Vitamin B6   (0.20 mg )

          Mono-Unsaturated   (0.14 g  )    Folate       ( 126 mcg)

          Poly-Unsaturated   (0.49 g  )    Sodium       (  48 mg )

          Cholesterol        (   0 mg )    Calcium      ( 118 mg )

          Dietary Fiber      ( 6.6 g  )    Magnesium    (  71 mg )

          Caffeine           (   0 mg )    Potassium    ( 656 mg )

          Vitamin A          (  61 RE )    Iron         ( 5.9 mg )

          Vitamin C          (  54 mg )    Zinc         (1.52 mg )

          Calories from  Protein: 16 %  Carbohydrate: 80 %  Fat:  4 %


broccoli-orrechiette

Date:    Tue, 19 Apr 94 15:00:42 EDT

From:    csfb1!amstel!jmemon@uunet.uu.net (Janine Memon)

Orrechiette w/broccoli rabe, white beans, and mushrooms

Ingred:

2-3 Portobello mushrooms or 7-8 Crimini mushrooms

garlic

broccoli rabe

Veggie broth

cannelini (white) beans

orrechiette pasta (or any other is fine)

red wine

red pepper

Saute cut mushrooms in veggie broth and wine - approx 10 min

Add fresh garlic (to taste, I used 2 cloves)

When mushrooms are cooked add more broth and broccoli rabe - cover

and steam till wilted.

Add white beans and red pepper to taste.

Add pasta and serve!

Another variation and a way to add more flavor:

I've been experimenting with using non-fat yogurt as a base for

sauces. I used a hand mixer and whipped up the yogurt, a clove of

garlic, mustard and red pepper. The consistency was great and I added

it to the sauce to thicken. But...it can also be used for a salad

dressing (add pureed roasted pepper) or as a pasta sauce on its own -

just experiment with other flavors ( I may try miso and ginger)


broccoli-pasta

Date:    Wed, 16 Mar 94 12:23:42 CST

From:    "Lu Bozinovich  " <U33754%UICVM@UIC.EDU>

Lu B.

Broccoli and Pasta (the corrected recipe)

organic broccoli

garden rotini (the screw shaped pasta, that includes spinach, carrot,

   beet, and plain)

a shot or two of Pace mild salsa

1 small bunch of fresh cilantro, chopped

2 slices of red onion, chopped fine

Pan broil the broccoli (chopped in florettes and peel the stem and chop)

so that it turns a dark green and stays crisp.  Cook the rotini until

it is al dente.  Mix in the broccoli, the salsa, chopped cilantro

and the chopped red onion.  The idea is to enhance the flavors in

the commercial salsa by adding more of them from fresher sources.

It tastes good.


broccoli-stuffed-shells

Date: Fri,  8 Sep 95 03:04:00 UTC

From: d.morrissey@genie.geis.com

                BROCCOLI-STUFFED SHELLS

1/4 cup water, non-fat vegetable broth

 1 cup chopped mushrooms

 1/2 cup chopped onions

 1 clove garlic, minced

 1/2 tsp dried oregano leaves

 1/2 tsp dried basil leaves

 1/4 tsp black pepper

 2 cups non-fat ricotta or cottage cheese

 2 1/4 cups chopped broccoll, steamed

 3 egg whites, lightly beaten

 24 jumbo shell macaroni, cooked al dente; well drained

 2 cups tomato sauce (can use low-sodium tomato sauce)

Heat 1/4 cup water or broth in skillet over med heat. Add mushrooms, onions

and garlic. Cook and stir over med heat for 5 minutes or until lightly

browned. Add more liquid during this process if needed.

 Remove from heat and stir in oregano, basil, pepper, ricotta, broccoli and

egg whites.

 Preheat oven to 350. Stuff drained shells with ricotta-broccoli mixture.

 Spread 1/2 cup tomato sauce on bottom of a 9-by13 inch baking dish.

 Arrange stuffed shells over sauce; top with remaining sauce.

 Bake for 30 minutes or until shells are hot.

 Makes 8 servings (3 shells).

 Per serving: 176 calories, .7 g.fat, .5 mg. cholesterol, 84 mg. sodium. (if

using low-sodium tomato sauce)

I have one question for anyone on the list. Do you think I could substitute

the three egg whites with egg beaters or the like? I don't use or buy eggs

anymore but will if you think the recipe wouldn't come out okay without the

egg whites. Thanks,


cabbage-noodles

Date:    Thu, 18 Aug 94 15:47:18 EDT

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

Well, when I was in college my roommate's grandparents often sent her

back to school on Sunday evening with a fresh supply of Hungarian

foods.  Most of these are now off limits, but I adapted one of my

favorites to fit the guidelines of this list.

Cabbage Noodles

---------------

8 oz fine noodles or angel hair pasta cut up into 2 inch lengths

4 cups finely shredded green cabbage

1/2 cup vegetable broth for sauteeing

salt/pepper/garlic powder to taste

1/2 cup ff sour cream or plain yogurt

Cook noodles according to package directions.  Drain.

Meanwhile, saute the cabbage in vegetable broth until tender (about

10 minutes).  Add cooked noodles and mix well.  Add salt, pepper and

garlic powder to taste.  Take the pan off the heat and add the

ff sour cream or yogurt.  Serve.


cauliflower-soba

Date:    Mon, 17 May 93 10:40:18 EDT

From:    tara@starburst.umd.edu (Tara McDermott)

Cauliflower and Garlic over Soba Noodles

----------------------------------------

1 package of soba noodles (any flavor)

1 medium-small head of cauliflower

1-1 1/2 Tbsp. chopped garlic (aka, MANY cloves crushed and minced)

Salt to taste

It's that easy.  Chope the cauliflower into small pieces.  Cook with

the garlic and salt in enough water to heat thoroughly, and not burn.

Serve over cooked soba.


chickpeas-pasta

Date:    Tue, 24 Aug 93 10:45:23 EDT

From:    jfrawley@mailbox.syr.edu

CHICKPEAS AND PASTA

Eventhough I love to cook from scratch, there are some times when

I am too tired or don't have enough things on hand to do so.  Two

items that I buy are prepared spaghetti sauce and canned beans.

I threw this together in about 10 minutes with ingredients I had on hand.

--Sauce

(note: optional items are marked with an *)

Start the pasta water boiling before you begin assembling the

ingredients for the sauce

1/2 jar prepared spaghetti sauce

* 1 small can (6 oz?) tomato paste

* 1/3-1/2 cup plain low-fat soy milk

* 1/4 cup nutritional yeast

1 can chick peas, drained and rinsed (or 1 cup cooked chick peas)

2 garlic cloves (or garlic powder)

4-5 medium leaves of fresh purple basil or dried basil to taste

Add a small amount of spaghetti sauce to pan and saute garlic

in it.  Mash 1/2 of the chick peas.  Throw all the ingredients

into a saucepan and cook down until desired thickness (I like

the flavor of the extra tomato paste and use the soymilk to

thin it down a bit; I like to play with these concoctions, and

these two ingredients really added to the final product).  Heat

through and serve over pasta w/kale.  I made the nutritional

yeast an optional thing because I know it is hard to come by

in some areas.

--Pasta

Cook any pasta of your choice (I cooked 1/2 angel hair and 1/2

amaranth pasta)

While pasta is cooking, tear up some fresh leaves/stalks of kale

and add to pasta about 3 minutes before pasta is done.

Drain pasta/kale mixture and serve with sauce

There may or may not be enough left over.  Amounts used made three

meals for me.  Enjoy!


chinese-spaghetti

Date:    Fri, 29 Oct 93 12:55:30 MDT

From:    burtch@CLARK.UMT.EDU

Chinese Spaghetti

( This recipe was inspired by watching an episode of

  "Yan Can Cook".  I don't even think that Yan would

  recognize it now. )

1       onion, diced

3-4     cloves garlic, crushed (more if like)

1-2 t   curry  (amount depends on how much you like curry!)

        1 T     minced ginger

1/2-1 t chinese chili paste

1-28oz can crushed tomatoes

1 T     tomato paste

1 c     veggie broth

1/2 c   TVP (optional)

cooked spaghetti

Saute until tender onion, garlic, curry and ginger in your favorite

sauting liquid (on diffenent occasions I have used the following:

wine, broth, balsamic vinegar and sherry).  Add chili paste,

tomatoes, tomato paste, broth and TVP.  Simmer 10-20 minutes.  If

it is too watery, additional tomato paste may be added, or a small

amount of cornstarch mixed in water.  Serve over spaghetti, top with

nutritional yeast.


corn-tomato-linguini

Date:    Wed, 10 Nov 93 09:39:25 EST

From:    "Janice Kennedy" <JKENNEDY@gsvms2.cc.gasou.edu>

Corn-tomato linguini (vegan)

This recipe is adapted from one my SO and I had at a restaurant.  I think

our version is better than the original one (which I'm sure had olive oil in

it.

Ingredients:

about 8 oz. linguini pasta

5-6 large garlic cloves, chopped

1 cup fresh basil leaves, chopped

8 oz. can corn kernels

1/3 cup sun-dried tomatoes, chopped

1/4 cup balsamic vinegar

salt and pepper to taste

While linguini cooks, heat vinegar in pan.  Add all ingredients except

linguini and saute.  Add additional vinegar if necessary while cooking.

Drain linguini and top with mixture.  We serve this with baked garlic on ff

whole-grain bread.


eggplant-bow-ties

Date:    Sun, 29 Jan 95 14:42:01 EST

From:    tkreider@census.gov (Tom Kreider)

Made this today, much better than plain pasta & sauce.  It's from 500 FF.

          Recipe: Bow Ties with Eggplant Sauce

          Servings: 6

          Serv. Size: 2 Cup(s)

          Prep. Time:  0:50

          Portion                    Ingredient

          *******                    **********

          12 Ounce(s)                Bow Tie Pasta, uncooked

          1/4 Cup(s)                 Vegetable Stock

          2 Medium                   Garlic clove, minced

          1/4 Cup(s)                 Onion, chopped

          1/4 teaspoon(s)            Cayenne pepper

          3 Cup(s)                   Eggplant, chopped

          3 Cup(s)                   Tomato canned low sodium

          1/2 teaspoon(s)            Basil

          1/2 teaspoon(s)            Oregano

          Cook pasta al dente.  Heat garlic, onion, and pepper in

          broth. Simmer 5 minutes.  Add eggplant and simmer until

          soft.  Add tomatoes, and spices.  Simmer 20 minutes.  Toss

          with pasta.

          Nutritional Analysis

          Calories           ( 245 cal)    Vitamin D    (   0 IU )

          Protein            ( 8.7 g  )    Thiamine     (0.65 mg )

          Carbohydrate       (  50 g  )    Riboflavin   (0.29 mg )

          Total Fat          (1.26 g  )    Niacin       ( 5.2 mg )

          Saturated Fat      (0.18 g  )    Vitamin B6   (0.19 mg )

          Mono-Unsaturated   (0.15 g  )    Folate       (14.3 mcg)

          Poly-Unsaturated   (0.51 g  )    Sodium       (  37 mg )

          Cholesterol        (   0 mg )    Calcium      (  56 mg )

          Dietary Fiber      ( 3.4 g  )    Magnesium    (  45 mg )

          Caffeine           (   0 mg )    Potassium    ( 417 mg )

          Vitamin A          (  77 RE )    Iron         (3.15 mg )

          Vitamin C          (  21 mg )    Zinc         (0.95 mg )

          Calories from  Protein: 14 %  Carbohydrate: 81 %  Fat:  5 %


eggplant-manicotti

Date:    Fri, 15 Jul 94 10:23:24 CDT

From:    LEA TALLEY <LIVANMERKEST@msuvx2.memphis.edu>

{ Exported from MasterCook Mac }

Eggplant Manicotti

Recipe By:	Vincent Bommarito, Jr., of Tony's, St. Louis, MO modified by LT

Serving Size:	6

Preparation Time:	1:00

Categories:	Italian Dishes	Vegetable Dishes

Amount	Measure	Ingredient	Preparation Method

2 	medium	eggplants	peeled

2	packages Morinu tofu, extra firm style	crumbled

2 	cups	tomato sauce

1/2	teaspoon	salt

Preheat oven to 400 degrees F.

Peel eggplant and slice into 12 pieces, 1/4-inch thick. Slice from top to

bottom. Lay slices on a paper towel and sprinkle salt on them to allow water to

drain from the slices.

In skillet, cook eggplant slices with pam until tender.

Roll 1-1/2 ounce of tofu in each slice.

Pour tomato sauce in casserole and neatly place manicotti in rows on top

of the sauce. Top with remaining sauce.( I added extra)

Bake in oven at 400 degrees F until hot all the way through. Remove manicotti

from pan onto serving dish.

notes:  My husband said this was a keeper recipe. : )


eggplant-pasta

Date: Tue, 12 Sep 1995 13:47:41 -0400 (EDT)

From: "Jana L. Wachsler" <wachsler@psy.psych.nova.edu>

I made an interesting meal yesterday, kind of a cross between baked

ziti and eggplant parmasagn.

EGGPLANT PASTA

8 oz pasta, cooked

1 large eggplant, sliced

1/2 c. egg substitute

1 c. breadcrumbs, seasoned to taste with garlic powder, onion powder, and

Italian seasoning

Fat free parmasagn cheese

12 oz fat free mozzarella

1 jar or can of prepared fat free spaghetti sauce (I use Hunt's Light)

While pasta is cooking, slice eggplant, dip in egg substitute and then in

breadcrumbs.  Place slices on cookie sheet and bake at 350 for 30 minutes

or until tender.

While eggplant is cooking, drain pasta, mix with 1/2 sauce and layer on

the bottom of a 9 X 12 pan.  Sprinkle with parmasagn cheese.  Top with

eggplant slices, the rest of the sauce, and mozarella cheese.  Put back

in oven, and bake for about 15-20 minutes more.

Pretty easy, and it made a lot!  I think I'll be eating this for a month!

If you want to make this vegan, leave out parmasagn cheese and use vegan

mozarella and egg substitute.


farfalle

Date:    Tue, 05 Apr 94 10:26:31 EDT

From:    csfb1!tramp!jmemon@uunet.uu.net (Janine Memon)

Farfalle with Roasted Red Peppers, Garlic, Greens and Mushrooms

garlic (as much as you like) crushed  or minced

vegetable broth (I used the whole can)

portobello mushrooms (or any other wild mushrooms)

greens (arugula, swiss chard, spinach, etc..) chopped, only leaves

red peppers (3)

Farfalle pasta (bowties) others would work just as well

red wine

Roasting peppers:

This can be done on a barbecue or the oven. A barbecue adds

a nice charcoal taste but if one isn't available, the oven works fine.

Roast peppers until charred on the outside. When this is done,

store them in a paper bag for about 15 minutes. The steam allows the

skin to be peeled more easily. Remove the outer layer of skin.

This can be done while running under cold water. Cut off the top,

slice in half and scrape the seeds. The peppers can now be sliced

however you like. Store until use -

Pour about 1/3 cup broth into pan and bring to a boil

"Saute" garlic until softens

Add red wine, cook down (about 5 mi)

Add mushrooms, saute, add more broth and wine, enough to keep pan

covered

When the mushrooms have cooked down sufficiently, add rest of broth

Add chooped greens and red peppers. Cook until greens are wilted.

The broth can be cooked down to increase thickness.

Add cooked pasta

Stir and enjoy !

The sauce can be thickened by adding bean liquid or a variation

would be to add some white beans. Red peppers and mushrooms go well

together.


fettuccine-alfredo

Date:    Thu, 10 Nov 94 14:07:00 EST

From:    "Von Balson, Kathleen" <VBalson@IT.jea.ci.jax.fl.us>

from my Veg. Times collection:

Creamy Light Fettuccine Alfredo

12oz dry fettuccine

2 cups soy milk

4 cloves garlic, minced

6 tbs grated soy cheese

1/4 chopped fresh parsley

freshly ground black pepper

2 cups chopped and steamed

veg. of choice such as carrots,

broccoli, peas, etc.

Cook pasta, drain.  Place pasta in a large nonstick saute pan along with

milk and garlic.  Bring to a simmer, stirring frequently.  Add cheese.

 Continue cooking until cheese melts and sauce thickens.  Stir in parsley

and black pepper.  Add steamed veg. toss gently and serve.  Makes 4

servings.

Per serving: 416 cal.; 25g protein; 4g fat; 68g carbo.; 150mg cholest.;

343mg sodium, 4g fiber.  This should cure that "heart attack on a plate"!


fettucini-alfonso

Date:    Tue, 13 Sep 94 06:55:49 -1100

From:    <neal@aloha.com>

recipe from The Uncheese Cookbook by Joanne Stepaniak (Book Publishing

Co., 1994)

        Fettucini Alfonso

1.5 C frozen corn kernels

1.5 c low fat, non-dairy (vegan) milk

1 T onion granules

1 (15.5 oz.) can Great Northern Beans, rinsed and drained well

1 lb. fettucini

cracked black pepper

Thaw the corn kernels by transferring them to a mesh strainer and

placing them under hot, running tap water. Stir carefully until

completely thawed, drain well, and measure

Place corn, milk and seasoning in a blender, and process until

completely smooth. (It may take several minutes to completely

pulverize the corn). Pour the the blended mixture in a medium saucepan

and stir in the beans. Warm over medium-low until the beans are heated

through, stirring often.

While sauce is heating, cook the fettucini in a large pat of

boiling water until al dente. Drain well and return to the pot.

Add the hot sauce and toss until evenly coated. Serve immediately,

topping each portion with a generous amount of cracked pepper.

Per serving (6): Calories: 251, Protein: 1 gm., Carbohydrate: 30

gm., Fat 1 gm.

---

I didn't like the lumpy beans, so I blended the rest and tried it that

way.  Much more Alfredo when smoothed.


fideo

Date:    Tue, 18 Oct 94 22:15:43 EDT

From:    Libby <eac9m@poe.acc.virginia.edu>

dawn mentioned a quick dish she's been eating, comprised of pasta

with chunky salsa.  it reminded me of a dish that I make all the

time in the summer...I can't remember if I've ever posted it

before, but it's very good and very easy.  it goes over real well

at potlucks, etc.  it is also a mexican ethnic dish that is

authentically lowfat and vegan (unusual for that cuisine). this

recipe is pretty approximate, ymmv on individual ingredients.

fideo (mexican pasta)

6 nests fideo (angel hair pasta)

12 oz jar picante sauce (mild or medium)

1 cup julienned nopalitos (cactus) OR 12 oz jar pickled cactus

        drained and rinsed OR (in a pinch) 2 julienned and

        blanched bell peppers

1 can pinto, poquito, anasazi, pink or other beans of your choice

1 small can (4 oz?) diced green chiles

cook the pasta according to package directions. blanch cactus, if

using fresh.  drain beans and green chiles. toss all ingredients

together.

this dish is best at room temperature, although it is good hot or

cold also.  I have given just the basic recipe; you can add all

kinds of things, like corn, fresh tomatoes, cilantro, scallions,

blanched chayote squash, etc.


garbanzo-pepper-pasta

Date:    Mon, 27 Jun 94 08:01:25 PDT

From:    Jessica Shawl - MPG <jshawl@pcocd2.intel.com>

PASTA AND GARBONZO BEANS WITH ROASTED RED PEPPERS - serves 8

1 1/2 15oz cans garbonzo beans, rinsed and drained

1/4 c plus 3 Tbsp balsamic vinegar or red wine vinegar

1 c diced drained seeded canned italian plum tomatoes

1 1/2 lbs fusilli or rotini pasta

2 medium red onions, diced

5 red bell peppers, diced

1 c chopped fresh basil

4 large garlic cloves, minced

Combine garbonzo beans, onions and vinegar in a bowl.  Set aside.

Preheat broiler.  Combine bell peppers, tomatoes, 3/4 c basil and garlic in

another bowl.  Spread mixture evenly over heavy large baking sheet (spread

with pam type substance).  Broil until peppers soften slightly, stirring

occasionally ~10min.  Add to garbonzo beans.  Meanwhile, cook pasta, when

done, add to bowl of all the other stuff, toss well.  Sprinkly with

remaining 1/4c basil if desired.


garden-pasta

Date:    Thu, 04 Aug 94 10:25:08 EDT

From:    dgarland@cdplus.com

Garden Pasta

1 small eggplant

1 small zucchini

1 small onion

4 cloves garlic

2 tomatoes

handful of broccoli flowerettes

marsala wine

red wine

balsamic vinegar

herbs (I used marjoram, sage, chives, basil, and parsley from the garden)

1 pound linguine

Boil water for linguine.

Dice onion and sautee' in wines and vinegar. Chop garlic and add after

3 minutes. Throw in all herbs veges except the tomatoes, and cook down,

adding water if necessary (cook pasta in the meantime). When cooked to

taste, add tomatoes.

Serve over pasta.

Cooking the eggplant in the wine and vinegar gives it a subtle sweetness,

and a consistancy a bit like mushrooms.


greenbean-mushroom-pasta

Date:    Thu, 26 Aug 93 08:51:44 PDT

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

This was so good, I have to share:

Pasta with Green Beans and Mushrooms

about 1 1/2 pounds fresh green beans, cleaned, 1 1/2 inch pieces

about 1/2 pound mushrooms, cleaned and sliced

1 onion, sliced

5 or 10 cloves garlic, minced or smashed

2 teaspoons dried basil

1 teaspoon dried marjoram

generous amount freshly ground black pepper

1/2 cup red wine

1 32 ounce can crushed tomatoes

1 pound mostaciolli or ?? pasta

put red wine in large skillet or dutch oven

add vegetables and herbs, simmer for 10 to 15 minutes

add canned tomatoes, <or fresh sauce if you have>

Let it simmer away for 30 minutes or until you are ready for it.

Cook pasta in unsalted, unoiled water

Combine the two.

Extra special good


greens-pasta

Date:    Thu, 21 Apr 94 18:47:31 CDT

From:    MASCOLINI@wmich.edu

Subject: Re: Fatfree Digest V7 #36

Sauteed Vegetables with Pasta and Greens

6 servings as a side dish

3 cups frozen black-eyed peas (about 1 pound)

2 cups chopped peeled jicama

1-1/3 cups copped red, yellow, or green bell pepper

1/2 cup chopped carrot

1/2 cup chopped onion

4 garlic cloves, minced

1 8-ounce can tomato sauce

3/4 cup vegetable broth

1/4 cup chopped fresh oregano

1/4 cup chopped fresh cilantro

10 ounces bow-tie pasta

6 ounces torn mixed baby greens

Cook black-eyed peas in medium pot of boiling water until just tender, about

30 minutes.  Drain.  [I used fresh black-eyed peas from my grocer's produce

department and cooked according to package directions.]

Spray a large, heavy skillet with vegetable cooking spray and saute jicama,

bell pepper, carrot, onion, and garlic over medium-high heat for 5 minutes.

Add tomato sauce, broth, oregano, cilantro, and black-eyed peas and bring to

a boil.  Reduce heat and simmer 10 minutes, stirring occasionally.

Meanwhile, cook pasta in large pot of boiling water until just tender,

stirring occasionally.  Drain well.

Divide greens among plates.  Top each serving with 2/3 cup pasta and about 1

cup sauce.


hot-spicy-noodles

Date:    Sun, 17 Jul 94 12:51:40 EDT

From:    SUSAN WYLDER <ZF_WYLDER@SCSU.SCSU.EDU>

---------- Recipe via Meal-Master (tm) v8.00 (BB)

      Title: Hot and Spicy Noodles with Vegetables

 Categories: Asian, Favorites, Low-fat, Pasta, Fast food

      Yield: 4 servings

    1/4 c  Rice wine

      2 tb Ginger root, grated fresh

      2    Garlic cloves, minced

      1 c  Carrots, thinly sliced

      1 c  Broccoli stems, sliced thin

      1 c  Cabbage, sliced thin

      2    Green onions

    1/4 c  Water

    1/2 ts Sesame oil, dark

    1/2 ts Cayenne pepper

      1 tb Honey (omit if vegan)

      1 ts Hoisin sauce (optional)

      4 c  Rice noodles, cooked

           Soy sauce to taste

  In a wok over medium-high heat, heat rice wine or

  mirin until bubbling. Add ginger, garlic, carrots and

  broccoli.  Stir-fry until carrots soften slightly,

  about five minutes.  Add cabbage and green onions;

  cover and cook three minutes.  With a slotted spoon,

  remove vegetables to a platter and set aside.

  Add water, sesame oil, up to 1 tsp. cayenne, honey and

  hoisin sauce, if desired, to wok and heat until

  bubbling.  Add noodles and stir-fry until heated

  through.  Add vegetables and heat through.  Add soy

  sauce to taste.

  Note: The sesame oil gives this dish a great flavor,

  but leave it out if you can't afford the few grams of

  fat it contributes.


italian-vermicelli

Date: Thu, 14 Sep 1995 09:35:12 -0500 (CDT)

From: Dawn Baumbach <dawnb@sa-htn.valmet.com>

EASY ITALIAN VERMICELLI

4 oz. vermicelli or fine noodles

Spray coating

1/2 of an onion, chopped

1 - 14 1/2 oz. can tomato wedges

1 - 9 oz. pkg. frozen italian style

green beans

1 - 4 oz. can sliced mushrooms, drained

1/2 of a 6 oz. can italian style tomato paste

1/2 tsp. fennel seed

1/4 tsp. pepper

1 tbl. grated low-fat (FF?)parmesan cheese

Cook noodles according to instructions.  Spray coating into large

skillet.  Heat over high heat.  Add the onion and stir-fry

for 2-3 minutes or till opaque.  Stir in undrained tomatoes,

green beans, mushrooms, tomato paste, fennel seed, and pepper.  Bring to

boil.  Reduce heat and simmer, uncovered, for 7-8 minutes or till

thickened.  Stir frequently.  Stir in parm. cheese.  Ladle mixture

over noodles.  4 Servings.


jacques-pasta

Date:    Sat, 07 Aug 93 11:34:45 MDT

From:    Greg Beary <gbeary@advtech.uswest.com>

Jacques' Pasta (so good my kids ask for it for their

"Birthday Dinner") modified from Jacques Pepin

1 eggplant (peeled)

1 red onion

3-4 cloves garlic

2 tomatoes

salt & pepper to taste

1lb. spaghetti

Start the water boiling to cook the spaghetti. Get all

the veggies cut up and when the water boils for the pasta

start making the sauce. (this assumes your pasta cooks

for 10 minutes)

Cut up the onion into slices and then into quarters. Cube

the eggplant into about 1/4-1/2" cubes. Cook in about 1/4

cup of water or white wine for 6 to 7 minutes or until

soft. Add tomatoes cut into cubes and minced garlic.

(you can use crushed but I think minced tastes better).

Cook for 2-3 more minutes more. Salt and pepper to taste.

(I find that I add more salt & pepper at the table since

my wife and I disagree as to what "salt to taste" means)

Add 1 cup of the pasta water and cook for 2 minutes more.

When the pasta is just about done (about 1 more minute to

go) add it to the sauce and cook for 1-2 minutes.

It's now ready to serve.


lima-mustard-linguini

Date:    Tue, 17 May 94 10:12:10 GMT

From:    nanette.blanchard@springsboard.org (NANETTE BLANCHARD)

    From Beyond Alfalfa Sprouts and Cheese...

    LINGUINI WITH LIMAS AND MUSTARD

6 ripe plum tomatoes, seeded and cut in strips

1 1/2 cups vegetable stock

2 cups frozen baby lima beans

3 scallions, thinly sliced

3 Tbsp grainy mustard

1 lb linguini

    Cook linguini in large pot of boiling water until al dente.

Drain in colander.

    While linguini is cooking, bring vegetable broth to a boil.

Add lima beans, scallions, and mustard. Slow boil for 7 minutes;

add tomato slices and turn off heat.

    Toss linguini in the broth. Serve.

    Makes 6 servings (Per serving: 223 calories, 1 gram fat)


macaroni-dinner

Date: Wed, 28 Jun 1995 21:04:07 +1000

From: debovski@enternet.com.au

I have a quick easy skillet dinner that we had for dinner tonight.  It took

only about 15 minutes to cook and dinner was on the table.

Hearty Macaroni Dinner

(Serves 4)

2 cups elbow macaroni

4 cups water

1 onion chipped

2 Tablespoons water

3 cups tomato juice

4 teaspoons chili powder

Salt and pepper to taste

10-ounce box frozen corn

19-ounce can kidney beans, drained (or 2 cups cooked kidney beans)

Cook pasta in water until tender.  Drain.

Saute onion in water.  Add remaining ingredients, as well as cooked

pasta.  Simmer 15 minutes, stirring occasionally.  Serve hot.

This recipe comes from the Simply Vegan cook book by Debra Wasserman.


macaroni-dish

Date: Mon, 14 Aug 1995 22:54:26 -0400 (EDT)

From: Diane Morrissey <tree@pbfreenet.seflin.lib.fl.us>

There is no name for this recipe, I just put it together and it is quick

and tasty.

One 12 oz. box of Elbow Macaroni (can use Whole Wheat kind) cooked for 10

minutes and drained. To that add the following:

1 15 oz. container Polly-O free Ricotta

Ground garlic powder (as much as you want)

2 handfulls of fat free Parmesian Cheese ( I like Kraft)

1 - 15 oz container Contadina Light Vegetable Saice (refrigerated section

of your grocery store.)

Mix together. Put into a baking dish. Pour one 8 oz. can of Contadina

Tomato sauce over the top.

You can bake this in a regular oven about 350 degrees until set or do in

microwave at 50% power. Sprinkle a little more Parm. Cheese on top.


macaroni-tofu

Date:    Sat, 25 Mar 95 21:03:22 EST

From:    SueSmith9@aol.com

Recipe - adult and kid tested

Macaroni and "Cheesy" Tofu <T>

Serves: 4

1 box macaroni cooked up

1 med. onion finely diced

1 cup (or more) of mashed tofu

1 1/3 cup soy milk

2 T flour

1/2 c nutritional yeast

1 dash vegan Worcestershire sauce

3 dashes Tamari sauce

1/2 t garlic powder

pepper to taste

soy parmesan to taste

Preheat oven to 375. While macaroni is boiling, chop onion. Combine soy milk,

flour, yeast, Worchestershire sauce, Tamari sauce, pepper and garlic powder.

Put drained macaroni in an oblong baking dish. Add tofu and soy milk mixture.

Shake soy parmesan on top and mix. Bake at 375 for approx. 30 min. till done.


manicotti

Date:    Mon, 23 Aug 93 08:49:19 PDT

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

MANICOTTI

here's the drill <I don't use recipes for this sort of thing>

cook 1 cup dried lentils

make a basic fat free marinara sauce, <lots of garlic and basil> a big

one in the crock pot, add a chopped eggplant and  a dash of red pepper

flakes and the cooked lentils.

Add a dollop of red wine unless you are cooking for those who prefer not

to have it.

Sauce should not be a real thick one, make it a little watery

Turn the crock pot on low/medium and go shopping all day

Prepare the manicotti filling:

for a 8 ounce container of fatfree ricotta cheese, add fatfree egg

beaters, equivilent of one egg and a sprinkling of garlic seasoning

spoon a little sauce into the bottom of baking dish

stuff into uncooked manicotti tubes and place, not too close together,

into the dish, cover with sauce, cover tightly with foil and bake in

350F oven for about 45 minutes. Or if it is too hot to use the oven as

it was at my house on Saturday, cover with plastic and nuke on high for

20 minutes.

I used 2 8 ounce packages of ricotta, made two big pans of manicotti.


manicotti-2

Date:    Fri, 06 Jan 95 20:56:56 CST

From:    Cynthia Barnes <cbarnes@bigcat.missouri.edu>

Ben is extremely well-fed because he knows how to compliment the chef.

This earned a "Darling, you've outdone yourself" earlier this evening.

Hope it is as well-received in your homes!

MARVELOUS MANICOTTI

6 manicotti noodles

*cooked, rinsed & drained*

1/2 package frozen chopped spinach

*thawed and squeezed dry(er)*

1/2 cup white mushrooms

1/2 cup shitake mushrooms

1/2 cup onion

1/2 cup pepper

*sauteed in red wine, open a nice bottle & drink the rest*

1 cup fatfree cottage cheese (or that dryer kind of cottage cheese)

I forgot!

4 cloves garlic sauteed w/ the rest of the stuff

Italian herbs to taste

1/2 cup fatfree Parmesan

All measurings except the six noodles (which serves 2) are approximate.

Really, I guess you can put in about anything you like.  I left the

mushrooms out of Ben's because he's weird that way.  Anyway, stuff this

mixture into the shells. You may have some left over. So sue me.  Put

them in a baking dish and pour one jar of Healthy Choice f/f spaghetti

sauce over the noodles.   Bake at 400 F for about 45 minutes.  This is

very easy and I hope you like it as well as we do. Mangia!


mushroom-artichoke-penne

Date: Mon, 19 Jun 1995 19:18:29 -0700

From: Michelle Dick <artemis@shell1.best.com>

PENNE WITH MUSHROOMS, ARTICHOKE HEARTS AND DRIED TOMATOES

 From Arlyn Hackett's _Menu Magic_

1/2 cup extra-dry vermouth

1/2 lb sliced mushrooms

2 ounces dried tomatoes

1/4 cup minced shallots

4 cloves garlic, finely minced

1/4 t fresh black pepper

9 oz frozen artichoke hearts

6 ounces canned unsalted vegetable juice cocktail

10 small sliced black olives (appx 5 grams fat)

2 T rinsed capers

6 oz dry penne pasta

4 quarts boiling water

Simmer vermouth, mushrooms, dried tomatoes, shallots, garlic and black

pepper over low heat for 30 minutes, covered.  Add artichoke hearts

and vegetable juice cocktail and simmer uncovered for 15 more minutes.

Add olives and capers and cook for 5 minutes.  Add more vermouth as needed

Meanwhile cooke penne al dente.  Mix pasta and sauce and serve.

Makes 4 servings.


mushroom-pasta

Date: Tue, 25 Jul 1995 8:53:51 -0500 (CDT)

From: CASEY_J@hbfuller.com

I tried this recipe last night.  I had made this once before when I

was eating meat and decided it would be easy to modify to make it

vegetarian.  The original recipe comes from "Better Homes and Garden's

Quick, Healthy & Delicious Cooking".  I though that it was

delicious!!!!!

Mushroom pasta

Ingrediants:

------------

3 cups of sliced fresh mushrooms

1/2 cup chopped onion (I would double this)

1/2 teaspoon dried green peppercorns, crushed (I used black)

1 cup veggie broth

1/2 cup evaporated skim milk

1 Tbs. all-purpose flour

2 Tbs. dry sherry (I used white wine)

1 Tbs. Dijon-style mustard

2 cups hot cooked fusilli, vermicelli or other pasta

Directions:

-----------

Add 1 tsp. of saute liquid to skillet.  Add mushrooms, onion, and

crushed peppercorns.  Cook and stir 4 to 5 minutes or until veggies

are tender.  Stir in broth, bring to boiling.  Reduce heat; cover and

simmer for 20 minutes.  Stir together milk and flour.  Add to skillet.

Cook and stir until thickened and bubbly; cook and stir for 2 minutes

more.  Stir in mustard and sherry.  Serve over hot cooked pasta.

This makes approximately three servings - dinner sized.  My

approximations is that there is approximately 3 g of fat per serving.


noodles-and-cheese

Date:    Mon, 11 Oct 93 17:04:46 EDT

From:    Sarah Gross <doula@panix.com>

> Noodles and Cheese

> .5 pound wide noodles

> 1 pound ff cottage cheese

> Optional: honey, cinnamon, raisins.

>

> Cook noodles.  Drain, mix in cheese.

> Season to taste with honey, cinnamon, and/or raisins.

> Authors and I prefer plain, however.


orzo-peas

Date:    Tue, 15 Feb 94 12:17:14 EST

From:    friedman@husc.harvard.edu

  Orzo aux Petits Pois:

  Boil a quart of water in a two-quart saucepan.  Add italian seasoning

and marjoram (say, 1 and 1/2 tsp respectively.)  Add a chopped onion if

you've got one.  A leek is even better.  Add a half-cup of fatfree

tomato sauce (not a vinegary one, for preference.)  Bring back to boil.

Add one cup whole-wheat Orzo (or cous-cous, or any other really small

whole-wheat pasta.)  Return to boil, then bring down to a covered

simmer.  Cook till pasta is tender and water almost absorbed.

Stir in 1 cup frozen peas and let them heat through.  Serve.

  Actually, 1/3 of a box of frozen chopped kale is pretty good instead

of the peas, if you like that sort of thing.  Some people may want

to add more tomato sauce.  Others may prefer to leave enough water to

make this a soup.  You can use a delicate vegetable or onion broth

instead of the assertive tomato sauce, too, but that really does need the

peas rather than the kale.


orzo-portobello

Date:    Thu, 15 Sep 94 11:22:33 EDT

From:    "Elisabeth." <eac9m@poe.acc.virginia.edu>

orzo and portabello mushrooms

2 portabello mushrooms

1 cup (before cooking) orzo

app 4 oz. sundried tomatoes

4 cloves minced garlic (or to taste)

2 tbsp. capers (or to taste--this recipe is pretty loose it is

all to taste, really)

1/2 tsp each of thyme, marjoram, and oregano

1 cup white wine

salt and crushed red pepper to taste

you can make this in under 30 minutes if you do it all at once.

so put the water on to boil for the orzo, and put the sundried

tomatoes in a bowl with about a cup of water to reconstitute

(rinse them off first as you will use the soaking water later).

wash the portabellos and cut off the stems. put caps in a dish

and sprinkle with the three herbs, then pour the cup of wine over

them to marinate.  coarsely chop the mushroom stems, mince the

garlic.  in a nonstick pan, sautee the garlic and mushroom stems

in a little tomato water or wine. drain tomatoes, reserving the

liquid, and chop coarsely (it's okay if they are not fully

softened at this point) and sautee. the water should be boiling

now so put the orzo on to cook. scoot the tomato/garlic/chopped

mushroom mixture to the edges of the pan and place mushroom caps

in the middle. pour the tomato water over them, cover, and simmer

until the mushrooms are finished, about 12 minutes (same time as

it takes the orzo to cook--hey!). remove the mushroom caps to a

plate (to two plates I mean) and pour the leftover marinating

wine into the pan, and add capers. cook and stir until reduced.

drain orzo and toss with the mixture, and serve with the mushroom

caps. yum! (I was bad and garnished this with toasted pine nuts

and it was great, but I am eating nutless leftovers now and it is

still really good). sorry my recipes are always so rambling.


orzo-vegetables

Date:    Mon, 20 Dec 93 07:26:40 EST

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

Orzo with Vegetables

--------------------

8 oz uncooked orzo pasta (or other small pasta)

1 cup vegetable broth

1 small zucchini, quartered lengthwise and sliced thinly

1 carrot, peeled and diced

1 large onion, diced

1 cup diced eggplant (peel first if desired)

Cook orzo according to package directions.  Bring vegetable broth to a boil

in a medium saucepan, add vegetables and saute until done to your liking

(5-10 mins).  Drain orzo and add to vegetables.  Keep cooking until it is

at the temperature you like.  Top with some lo/non fat cheese if you like.


pasta-beans

Date:    Thu, 13 Jan 94 22:08:30 EST

From:    sysbill@tenforward.cc.uky.edu

                       Pasta Beans

2 cloves garlic--minced

3 large cans tomatoes, chopped (mine were 28 oz. size)

2 cans great northern beans

1 large can tomato sauce (28 oz. again)

1 cup Ditalini (pasta)

1 large onion, chopped

1 tbs. oregano

4 tbs. parsley, chopped

salt & pepper (I omitted the salt)

Saute garlic, onion, and parsley.  Add tomatoes (with the juice), tomato

sauce, and about 4 cups of water.  Bring to a boil and add the beans,

oregano, and salt and pepper.  Cook for about an hour.  Cook pasta

separately, add to soup, and serve.


pasta-beets

Date:    Tue, 25 Jan 94 12:29:45 PST

From:    Amy Michaels <am@u.washington.edu>

This is freely adapted from a recipe by Laurie Colwin:

Pasta with Beets

-------------------

1-2 cloves garlic, minced

3/4 c. onions, finely chopped

2 T.  white wine

2 cups beets, diced

1/2 c. white wine

1 t. oregano

1/4 t. crushed red pepper, or to taste

Saute onions and garlic in wine until fairly soft.  Add beets (I bet you

could add the greens here, too!) and cook for about five minutes.  Add

white wine and spices and cook until beets are tender.  Serve over pasta.


pasta-carrot-sauce

Date:    Tue, 17 May 94 10:09:36 GMT

From:    nanette.blanchard@springsboard.org (NANETTE BLANCHARD)

    From Beyond Alfalfa Sprouts and Cheese...

    PASTA WITH CARROT SAUCE

3 cups vegetable stock

1 lb carrots, finely chopped

2 celery stalks, finely chopped

4 garlic cloves, minced

1/2 tsp crushed red pepper

2 Tbsp fresh thyme or 2 tsp dried

1/4 cup red wine vinegar

freshly ground pepper

1 lb pasta shells, cooked al dente

    Bring vegetable stock to a boil, add all ingredients except

pasta shells, and simmer until liquid has been reduced by half.

    Toss shells into vegetables and serve.

    Makes 8 servings (Per serving 232 calories, 3 grams fat)


pasta-dough

Date:    Wed, 04 Aug 93 08:03:46 MDT

From:    seb1@bighorn.dr.att.com (131010000-BadianS(DR1510)43)

This recipe is from "The Pasta Machine Cookbook" by Donna Rathmell

German. It is excellent! It has a nice tangy flavor from the yogurt.

I've included both the hand-crank version ( a manual pasta

machine version) and the extruder version. I've used the extruder

version.

PASTA DOUGH

Hand-crank

1 cup durum semolina

1/2 tsp dried oregano or 1.5 tsp fresh oregano

1/2 tsp coarsely ground black pepper

1/4 cup plain nonfat yogurt

1 tbl lemon juice

water, if and as needed to get a nice dough

Extruder

1.25 cups durum semolina

1/2 tsp dried oregano (the fresh tends to get caught in the machine)

1/2 tsp coarsely ground black pepper

3 tbl plain nonfat yogurt

1 tbl lemon juice

water, if and as needed

Mix everything together except the water. If you think it needs a

bit of water to hold together, add a little bit. You have to know

how the dough is supposed to look. I can give no advice for the

hand-crank dough since I don't make it. I think it should be a bit

moister than the extruder. The extruder dough should be a little

crumbly or it sticks in the die.


pasta-fagioli

Date: Mon, 18 Sep 1995 08:37:59 -0400 (EDT)

From: Thomas P Collins <tcollins@magnus.acs.ohio-state.edu>

Pasta e Fagioli

1 onion, chopped

3 to 6 cloves garlic, minced (depending on how much garlic you

      like)

2 teaspoons dried rosemary

2 - 16 oz cans of great northern beans, with liquid

      (or 1/2 cup dried beans, soaked and cooked)

2 cups dried pasta (such as gnocchi), cooked al dente and drained

1 cup vegetable stock

2 Tablespoons tomato paste

salt and black pepper to taste

Cook onion, garlic and rosemary in 1/3 cup water until onions are

soft.  Add beans, pasta, stock and tomato paste and bring to a

boil (you may need to add water).  Reduce heat and simmer for 30

minutes.  Add salt and plenty of freshly ground black pepper to

taste.


pasta-frijoles

Date:    Tue, 07 Sep 93 09:01:33 CDT

From:    jparment@indiana.edu (Julie Parmenter)

Pasta Frijoles

This is a hearty dish for cool Autumn evenings

Dried Lima beans - one small bag

1 small onion

1 clove garlic

salt

pepper

Soak beans over night. Simmer all ingredients together for an hour or two

until beans are very soft. Mash the mixture a little with a wooden spoon or

potato masher until mostly smooth. Serve over a hearty pasta like macoroni

or rigatoni.


pasta-garbanzos

Date:    Mon, 21 Mar 94 16:00:31 EST

From:    catsmeow@aol.com

Modified from recipe in the March '94 issue of "Vegetarian Times."

Pasta & Garbanzo Beans with Roasted Vegetables

5 red or yellow bell peppers, diced

2 fennel bulbs, cored and diced (reserve minced tops for garnish)

1-1/3 cups diced canned tomatoes, drained

1 cup chopped fresh basil of 1-1/2 Tbs. dried basil

Cooking spray

3 cups cooked garbanzo beans (1-1/2 15 oz. cans), rinsed and drained

1/8 tsp. crushed red pepper

3 Tbs. lemon juice or balsamic vinegar

1 tsp. fennel seeds

1-1/2 lbs. rotelli or radiatore, cooked (I assume this is pasta)

1/2 cup grated fatfree parmesan, sonoma Hard jack cheese or soy parmesan

Salt and Pepper to taste

Preheat broiler.  Mix peppers, fennel bulb and some of the tops, tomatoes and

basil in a bowl; spread vegetables evenly over large baking pan.  Generously

spray, broil until vegetables soften adn blacken slightly, sirring

occaisinally, about 15 minutes.

Combine beans, crused red pepper and lemon juice or bvinegar in a large

serving bowl.  In a small pan, toast the fennel seeds until they darken a few

shades; add to the bean mixture.

Add boiled vegetalbles, hot pasta and cheese to bean mixture; toss well.

Salt and pepper to taste.  Spinkle with reserved minced fennel leaves.

Serves 6.


pasta-odoole

Date:    Wed, 08 Feb 95 14:32:28 PST

From:    "Berger, Jennifer N." <Berger@courier4.aero.org>

This is an old family treat that my Mom used to make when Dad was out of

town since he hates beans... and I made this last night since Dad was out of

town. My brother and I scarfed it down. Yum. Variations of this recipe can

be found in many cookbooks.

Pasta O'doole

1 package of small seashells or macaroni

1 can of great northern beans (no other beans taste as good as these)

16 ounces of tomato sauce (use the plain variety not the spaghetti sauce)

Mix beans (with the liquid) with the tomato sauce and heat. Prepare pasta

and toss with sauce. Add tons of black pepper and eat. I used a jumbo can of

diced tomatoes and pureed them instead since I was out of the plain tomato

sauce. Guess what I ate for lunch today?? This.


pasta-primavera

Date:    Thu, 02 Dec 93 16:14:49 EST

From:    Crispin Cowan <crispin@csd.uwo.ca>

Pasta Primavera

1/2 to 2/3 lb pasta (I like fusili--the spirals)

1 onion

1/2 lb mushrooms

4 or 5 cloves garlic

some dry sherry

1 tin SKIM evaporated milk (less than 3 g fat per tin)

1 red pepper

1 green pepper

1 tsp salt

black pepper

Chop the onion, garlic, and mushroom.  Saute over high heat in enouch

sherry to keep it wet for about 10 minutes.  Put the pasta water on to

boil.

Reduce the heat under the veggies and add the tin of milk.  Put the

pasta in the boiling water.  Simmer the sauce over low heat while the

pasta cooks.  Chop up the red and green peppers and add them to the

simmering sauce.  Add salt & black pepper to taste.  Let simmer for

about 5 minutes, which should be enough time to cook the pasta.

Drain the pasta, pour the sauce over the pasta, and serve.  Sprinkle

with a bit of parmisan cheese or nutritional yeast, and more black

pepper, to taste.

Variations:  obviously, vary the vegitable content.  Sun dried tomatoes

are one of my favourite candidates.


pasta-primavera-2

Date: 	Thu, 27 Jul 1995 08:57:59 -0700

From: "Berger, Jennifer N." <Berger@COURIER4.AERO.ORG>

Pasta Primavera.

I made what was supposed to be a pasta salad last night and it turned into a

wonderful hot primavera dish instead.

One package of tri-colored corkscrew pasta

One package of frozen mixed veggies: broccoli, cauliflower and carrots

Cook pasta

Cook veggies

Mix pasta and veggies together

Sauce:

Add 3 tablespoons or more of dijon mustard

Add a tablespoon or so of balsamic vinegar

Couple of pinches of thyme

Couple of pinches of parsley

Add anything else that you can think of.

Mix sauce with pasta and veggies. Top with ff parmesan cheese. It came out a

little creamy and definitely delish.


pasta-sundried-tomatoes

Date:    Sat, 13 Nov 93 21:33:04 EST

From:    asya@empress.com (Asya Kamsky)

Pasta with Sun-dried tomatoes

Boil about a quart of water.  Add your favorite

pasta (we use 1/2 whole wheat, 1/2 whatever), salt(optional)

1 tsp Mrs Dash, 1 TBLSP tomato paste, sun dried tomatoes and

8-10 cloves of crushed garlic.  Stir untill the

water is evaporated/absorbed.  I use a non-stick pot.


pasta-tomatoes

Date:    Mon, 10 Jan 94 10:22:56 EST

From:    jf_adams@unhf.unh.edu (Jonathan Adams - UNH Graduate School)

ANGEL HAIR PASTA AND STEWED TOMATOES:

1 box angel hair pasta

2 cans stewed tomatoes

juice from one lemon (small)

about 1 cup chopped broccoli

3 cloves garlic, chopped up fine

2 tsp. fresh oregono

1 tsp basil

1 tsp thyme

Cook pasta.  Cook broccoli (steam or boil).  Mix pasta, broccoli and rest of

ingrediants.  Its that easy and tastes great!  I'll be having it for lunch

today.


pastichio

Date:    Thu, 13 May 93 16:28:22 +0700

From:    Malc <scomgm@thor.cf.ac.uk>

                           "Sort of Pastichio"

                            -----------------

This is Pastichio without the cheese, meat or pasta. Serves 6 at a stretch with

a herby green salad. think it works OK :-)

INGREDIENTS.

8 ozs split red lentils         I large peeled + chopped onion

2 or 3 cloves garlic, crushed   1 sml green pepper, chopped

4 ozs mushrooms, sliced         3/4 pint of water or vegetable stock

6 ozs macaroni (wholewheat works well in this)

14 oz can of tomatoes           3/4 pint of well flavoured white sauce, I use

                                very low fat yoghurt or fromage frais.

1/2 glass red wine, I use 3 tblsp red wine vinegar

1/2 tsp each of : dried oregano, cinnamon

METHOD

Saute the onion in a little of the stock for 5 or 10 mins.

Add the garlic, green pepper and mushrooms and cook for a further 5 minutes

stirring frequently.

Mix in the tomatoes, lentils, oregano and cinnamon, wine (or vinegar) and the

rest of the stock (or water). Bring it all to the boil and stir *really* well.

Leave to simmer for about 45 minutes, or until the lentils are soft and the

liquid has been absorbed. You should be left with a nice thick, rich mixture.

After 35 minutes of the cooking time, preheat the oven to Gas Mk 6/200C/400F

and set a pan of water to boil. Once the water is boiling, cook the macaroni by

plunging it into the water and boiling until it is JUST tender.

When the lentils etc. are done, season to taste and add more oregano + cinnamon

if desired. NOTE. This dish *should* be highly seasoned. Remove from the heat.

Drain the cooked pasta well and use it to line a shallow, oblong, ovenproof

dish. Spoon the lentil mixture over the top of the lentils. Then spoon enough

of the yoghurt , or fromage frais, over the top to cover everything evenly.

Cokk for 40 to 50 minutes, by which time everything should be brown on top.

Serve piping hot.


penne-heaven

Date:    Wed, 14 Dec 94 11:18:45 EST

From:    TXFT40A@prodigy.com  (MRS SUSAN K SMITH)

---------- Recipe via Meal-Master (tm) v8.01

      Title: *Penne From Heaven

 Categories: Main dish, Vegetarian

      Yield: 4 servings

     12 oz Penne or ziti

  1 1/2 c  Chopped onion

      3    Minced cloves garlic

      3 c  Chopped plum tomatoes

    1/2 c  Water or stock

    1/2 ts Salt

    1/2 ts Sugar

      2 c  Broccoli florets

      2 c  Chopped zucchini

      1 c  Sugar snaps (remove string)

           ->OR<-

           Snow peas or reg. peas

      1 c  Jullien carrots

        x  Herbs: Basil, Fines Herbs*

           Or Italian Seasoning

        x  Salt & Pepper to taste

    1/2 c  Grated Parmesan (Soy or FF)

  Cook the pasta according to directions on the package;

  drain. While the pasta is cooking, heat some

  cooking liquid over medium-high heat in a 3-quart

  saucepan. Add the onion and garlic, (I also saute

  shoestring carrot strips, like a cups worth which

  makes it sweeter!) and cook, stirring, until softened.

  Add the tomato (make sure these are nice ripe plum

  tomatoes for best result!), water,salt and sugar.

  Cook, stirring often, for 10 minutes. Add the

  broccoli, zucchini, sugar snaps, carrot and parsley.

  (Actually, put in any vegetables you want ... I often

  just put in frozen peas in a pinch) Cook, stirring

  until the vegetables are tender-crisp. Stir in the

  Parmesean. Serve over the pasta. Substitute soy

  parmesan if you are dairy free but don't leave the

  parmesan out!

  * Fines Herbs is a combination of herbs that is

  similar to Italian Herb Seasoning but it is lighter on

  the oregano. I prefer it to Italian Herb Seasoning.

  From the Wholesome Harvest Cookbook, Carole Gelles,

  p.131. Modified by Sue Smith, TXFT40A@Prodigy.com.

  Original formatting and comments S. Grabowski.

-----


pepper-lemon-pasta

Date:    Thu, 29 Jul 93 15:01:29 EDT

From:    jmemon@lehman.com (Janine Memon)

From Eat More, Weigh Less by Dean Ornish

Pasta with Red Peppers, Lemon, Greens, White Beans

2, 3 red or yellow peppers

Vegetable broth or chicken stock (for non-veg)

Greens (I've used Swiss Chard and Escarole but Broccoli-Rape might be

good also)

Garlic

Lemon

Grated lemon rind

Pasta (I've used Orrechiette and Farfalle)

White Cannellini Beans (I used canned, the recipe calls for fresh -

canned works fine)

fresh pepper

salt

Cook peppers in broth approx 8-10 minutes

Add greens, garlic, lemon and rind to taste

Cook till greens are wilted, about 5-8 minutes

Add white beans and bean liquid

Add fresh pepper, and salt to taste

Add cooked pasta, mix and enjoy!


pepper-lentil-pasta

Date:    Tue, 03 Aug 93 11:55:00 PDT

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

Pasta With Red Pepper and Lentil Sauce

From Dr. Dean Ornish's Program for Reversing Heart Disease

<I've made it several times, we like it.>

1/2 cup dried lentils

4 cups water

2 bay leaves

1 1/2 cups diced onions

2 cloves garlic, minced <I use considerably more, at least 4 or 5>

1 tablespoon dried basil

1/4 cup plus 2 tablespoons burgandy or other red wine

2 cups chopped sweet red bell peppers

1 teaspoon balsamic vinegar

Asalt to taste

Freshly ground black pepper

2 1/2 ounces uncooked pasta per person

1/4 cup freshly chopped basil for garnish

Rinse and sort lentils, boil the 4 cups water, add lentils and bay

leaves, simmer until lentils are tender but have not lost their shape.

Strain and remove the bay leaves.

Combine onions, garlic, and dried basil and braise them in the red wine.

Seed, core and choip the red peppers and add to the onions.  Let them

stew with the onions until they are soft, about 25 to 30 minutes.  Then

transfer these veggies to a blender or food processor and puree til

smooth.  Stir the lentils into the sauce, <do not puree the lentils>

Add vinegar, add salt and pepper to taste.

Cook pasta according to package directions, <no salt or oil> to al

dente.  Drain and serve with save.  Garnish with chopped basil.

Serving size - 1/2 cup sauce + 1 cup pasta

345 calories

0.9 grams total fat

0.1 grams sat fat

0 milligrams cholesterol


portabello-orzo

Date:    Wed, 19 Oct 94 09:17:28 CDT

From:    Rosemary Bentson <BENTSON@MACALSTR.EDU>

Orzo and Protabellow Mushrooms

2 portabello mushrooms

1 c (before cooking) orzo

approx 4 ox. sundried tomatoes

4 cloves minced garlic (or to taste)

1 T capers (or to taste--this recipe is pretty loose it is all to taste,

really)

1/2 t each of thyme, marjoram, and oregano

1 c white wine

salt and crushed red pepper to taste

You can make this in under 30 minutes if you do it all at once.  So put the

water on to boil for the orzo, and put the sundried tomatoes in a bowl with

about a cup of water to reconstitute (rinse them off first as you will use the

soaking water later).  Wash the portabellos and cut off the stems.  Put caps in

a dish and sprinkle with the three herbs, then pour the cup of wine over them

to marinate.  Coarsely chop the mushroom stems, mince the garlic.  In a

nonstick pan, sautee the garlic and mushroom stems in a little tomato water or

wine.  Drain tomatoes, reserving the liquid, and chop coarsely (it's okay if

they are not fully softened at this point)  and sautee.  The water should be

boiling now so put the orzo on to cook.  Scoot the tomato/garlic/chopped

mushroom mixture to the edges of the pan and place mushroom caps in the middle.

Pour the tomato water over the, cover, and simmer until the mushrooms are

finished, about 12 minutes (same time as it takes the orzo to cook--hey!).

Remove the mushroom caps to a plate (to two plates I mean) and pour the

leftover marinating wine into the pan, and add capers.  Cook and stir until

reduced.  Drain orzo and toss with the mixture, and serve with the mushroom


seitan-soba

Date:    Fri, 14 May 93 15:59:08 EDT

From:    tara@starburst.umd.edu (Tara McDermott)

Quick Scallion Seitan Saute over Soba Noodles (makes 2 large servings)

---------------------------------------------

1 package of soba noodles (whatever flavor you prefer) - about 8 oz.

1 bunch of scallions

5-6 fresh large button mushrooms (use more if they're small)

10 cloves of garlic, or more if you prefer.

1 cup seitan, chopped

1 Tbsp. miso (or whatever size dollop you usually use)

1/4-1/2 cup water to saute

Cut up scallions into 1/2 inch pieces, using as much of the crispy

tops as you can.  Mince the garlic, or press (if your press actually

works, mine never has).  Slice the mushrooms into thinish slices.  Cut

up the seitan.  In a medium fry pan, cook all the ingredients together

in the water, adding more as you need it.  Cook the soba according to

directions at the same time (you won't need very much water for it to

cook... just enough to cover).  When it's cooked to your liking, turn

off heat, and serve over drained (and rinsed) soba noodles.  Try and

leave the seitan/scallion mixture saucy.  The more gooey it is, the

more sauce to mix in with the soba noodles.  It took me 1/2 hour to

get it out of the fridge and into my stomach, if not less.


semolina-pasta

Date:    Tue, 28 Jun 94 05:59:12 CDT

From:    Jeanne Chappell <jchappel@tyrell.net>

Someone requested a FF pasta recipe for the Atlas hand-cranked pasta machine.

I have had an Atlas for years and make FF pasta regularly.  My recipe is very

simple:

  2 1/2 C Semolina flour

  1 container EggBeater (equivalent to 4 eggs)

Mix/Kneed, adding more flour as needed

I then rub my hands with olive oil and roll the ball of dough in my hands -

then place the ball of dough in a plastic baggie for 1 hour before rolling

dough in the pasta machine.


semolina-pasta-2

Date:    Fri, 08 Jul 94 09:09:35 EDT

From:    Thomas P Collins <tcollins@magnus.acs.ohio-state.edu>

I use a recipe very similar to the one Jeanne Chappel posted for a hand-crank

type pasta machine except it doesn't use egg substitute.

     1 cup semolina flour

     1 cup all-purpose flour

     1/2 cup water

Simply mix the semolina and all-purpose flour and gradually add up to a half

cup of water till the flour holds together in a ball.  Cover and let rest for a

half hour to an hour.  Divide ball into quarters and roll through machine a

quarter at a time.


skillet-dinner

Date:    Wed, 16 Jun 93 23:50:48 PDT

From:    ""Michelle R. Dick"" <artemis>

Recipe from: Sorenson, Marc. "Mega Health". 1992. National Institue of

Fitness.  ISBN: 0-87346-1002.

HEALTHY BACHELOR'S SKILLET DINNER

3 onions, chopped coarsely

1 green bell pepper, chopped coarsly

1 19 oz can of Loma Linda's "Vege-Burger"

1 16 oz can of tomato wedges

1 7 oz can of diced green chilies

1/2 tsp garlic powder

1/4 tsp basil

12 oz dry whole wheat macaroni

Saute Vege-Burger, chopped onions and bell pepper in a Pam-sprayed

skillet until the onions become translucent.  Add tomatoes, green

chilis, garlic powder, and basil.  Simmer slowly for 30 minutes.  In a

cooking pot, boil the macaroni until done.  Mix the cooked macaroni

with the Vege-Burger mixture and serve.  Tastes even better re-heated

the next day.

Serves 8

Approximate prepartaion time is 45-60 minutes.

7.8% Fat Calories


snowpea-greens-noodles

Date:    Sun, 05 Feb 95 21:29:18 PST

From:    artemis@netcom.com (Michelle Dick)

RECIPE: Noodles with snow pea greens

Alright!  I found some snow pea greens yesterday!  They are sooooo

good.  So I made this recipe:

1/2 lb snow pea greens

2 red chilies

some rice wine (sake, shaohsing, whatever)

1/2 cup chopped shallots

12 fresh shiitake mushrooms

2 Tablespoons soy sauce

2 teaspoons rice vinegar

4 chopped scallions

8-12 ounces japanese noodles (soba, udon, whatever -- I used soba)

Lightly steam pea greens -- crisp, but cooked.

Chop chilies, shallots and scallons.  Slice shiitake thinly.

Heat large non-stick skillet.  Roast chilies for a minute, then add

about 1/4 cup rice wine.  Add shallots and cook till they just start

to darken (about 4 minutes).  Add more wine if it starts to stick.

(put water on to boil for noodles)

With wine cooked off, add shiitake.  They should give up their own

water.  Cook another 3-5 minutes till mushrooms are fully cooked and

pan is drying out.  Add soy sauce, vinegar, and scallions.  Cook for a

minute and then turn off burner and set aside.

Water for noodles should be boiling, add noodles and cook till done,

about 5 minutes usually.

Toss noodles, pea greens and mushrooms.  Eat.


soba-noodles

Date:    Thu, 01 Sep 94 13:48:56 CDT

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

Soba Noodles

In my experience what you will get if you order soba noodles in a Japanese

restaurant is:  soba noodles, cooked then rinsed in cold water, sitting on

a straw strainer/mat, accompanied by a dipping sauce (usually bonito-based,

but you can make it without bonito) and sprinkled with nori confetti.

DIPPING SAUCE:

make a seaweed stock by immersing several pieces of kombu (thick kelp leaves)

in cool water, let it sit overnight.  To make dipping sauce, simmer:

1 c. seaweed stock

1/4 c. dark soy sauce

1/4 c. mirin (seasoned rice wine)

1 T. sugar

1 t. salt

add some green onions or sesame seeds if you like.


soba-noodles-2

Date:    Fri, 02 Sep 94 02:52:20 EDT

From:    MAYFLIES@aol.com

Soba noodles

1 tsp fresh garlic, minced

2 Tbs fresh ginger root, slivered

3/4 c carrots, match-stick sliced

soy or tamari to taste (2-4 Tbs)

broth, water or wine to saute with (1/4 c or so)

1/2 c green onion, sliced

1/2 c dry sherry, rice or white wine or water

1/2 c veggie or chicken like stock

1 tsp cornstarch

6-8 drops toasted sesame oil

1 Tbs honey (optional)

Put your water on to boil for the noodles.  Prepare your garlic, ginger,

carrots and onion and set aside.  Combine sherry (or other liquid) with the

broth and cornstarch and set aside.  Hopefully your water is boiling by now

so you can cook your noodles while you saute your veggies.

In a medium pan saute the garlic, ginger and carrots with soy sauce and broth

(water or wine)over moderate heat for 4 min.  If liquid evaporates add enough

to keep from burning.  After 4 min. add green onion  and saute 2-3 min more.

 Add reserved liquid and cornstarch and cook for 2-4 minutes more.  Add

sesame oil and honey and remove from heat.  Check noodles for doneness, drain

well and toss with your sauce.

You can throw in some mung bean sprouts or sliced cucumber or just about

anything else you want.


soba-noodles-3

Date: Tue, 6 Jun 1995 12:03:37 -0700

From: ac002@lafn.org (Michael Block)

HOMEMADE SOBA NOODLES

(adapted from A First Book of Japanese Cooking)

Serves 4-5

4 cups buckwheat flour

1 cup  all-purpose flour

4 tsp. salt (or no salt) dissolved in 1/2 cup water

2 large heavy-gauge plastic bags

To Make Noodles

1. Dissolve salt in 1/2 cup hot water, add to buckwheat flour, knead w/

plastic spatula, add 1/2 cup cold water little by little while kneading,

and add remaining flour.  Dough will not be completely smooth.  Wrap

dough in plastic bags, place on the floor, and knead with bare feet by

stepping back and forth on dough.  When dough has been flattened to about

1 foot in diameter, remove from plastic, fold into quarters

(wedge-shaped), rewrap in plastic, and resume kneading by foot.  Repeat 5

or 6 times until dough is smooth and well mixed.

2. Fold dough into rectangle approximately 6x 10 inches.  Lightly

sprinkle work surface with flour to prevent sticking.  Roll out dough in

all directions, turning over occasionally, and sprinkle with a small

amount of flour when necessary to prevent sticking.  In order to spread

out dough it may be necessary to occasionally fold dough in thirds and

press down crosswise with rolling pin to "stretch" dough, starting from

the center and working your way towards one end, then returning to

center and working your way towards other end.

   When dough is thinner than 1/8 inch and about 1.5 x 2.5 feet,

sprinkle with flour, and fold into thirds. The result should be 6 inches

x 2.5 feet.  Cut across the folds into strips thinner 1/8 inch thick.

Gently lift and shake noodle to separate.  Sprinkle with flour.  Noodles

should be elastic, not sticky.


southwest-pasta

Date:    Tue, 12 Jul 94 15:42:27 EDT

From:    larcherr@craft.camp.clarkson.edu (Roxanne Larcher)

adapted from Jeanne Jone's _Cook It Light, Pasta, Rice, and Beans_

This has been tested and even my pro-meat-eater hubby and son ate 2nds and

3rds!

Spicy Southwestern Pasta

1 1/2 teaspoons cumin

2 14-ounce cans of tomatoe puree

1 lrg onion, finely chopped

3 garlic cloves, minced

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

1/4 teaspoon red pepper flakes (or red chili) to taste

2 teaspoons chili powerd

2 teaspoons oregano (dried and crushed)

1 16-ounce can of red enchilada sauce, your choice on mild or hot

1 16-ounce can of beans (I used Pintos)

1 16-ounce can of corn kernels

1 lb. pasta of your choice 6 ounces of reduced or fat-free cheddar cheese *opti

onal*

In a medium to large pot, over medium heat, add cumin and toast until you can

smell the seasoning (if using seeds, until golden brown).  Add 3 cups of the

tomatoe puree, onion, garlic, salt, pepper, chili and pepper flakes, and

oregano.  Mix well, bring to a simmer.

Reduce to a low heat, cook covered for 25 minutes.  Add the remaining

ingreadients, excluding the cheese and pasta.  Mix well, cook for 10 minutes,

add your cooked pasta.  Or ... place 1 cup of the cooked pasta on

a plate and top each serving with the sauce.  Sprinkle each plate with cheese,

and serve.  Cilantro spriggs look great as garnish!


southwestern-pasta

Date:    Tue, 21 Feb 95 08:22:58 EST

From:    MPAADM@ritvax.isc.rit.edu

Pasta in Southwestern Sauce

(from Vegetarian Times - I think)

1/4 cup dry sherry

1 Tbs minced fresh garlic

1/4 cup minced shallots

4 sun dried tomatoes (not oil packed) coarsely chopped

2 Tbs. finely chopped jalapeno peppers

2 large ripe tomatoes seeded and coarsely chopped (or 1 1/2 cups chopped canned

plum tomatoes

1/2 lb. fresh pasta of choice

2 Tbs chopped fresh basil

2 Tbs chopped fresh parsley

Heat sherry to bubbling in a heavy skillet over med. high heat.  Add garlic and

shallots and saute for 3 min. stirring.

Add sun-dried tomatoes, jalapenos, and regular tomatoes.  Reduce heat to low.

Cook, stirring occasionally for 20 min.

Cook pasta while simmering sauce.  Drain and rinse.

Add pasta to sauce in skillet, sprinkle with basil and parsely.  Toss and serve

immediately.


spaghetti

Date:    Tue, 10 Aug 93 17:47:03 CDT

From:    Debbie Weatherly <ZDAW@ADM.ANGELO.EDU>

Spagetti

1 lb    spagetti, uncooked, whole wheat

6       large or 10 medium tomatoes, diced

1       large or 2 medium onion(s), chopped

1 cup   fresh parsley chopped (no stems)

1       pepper red hot (red jalapeno), chopped

3-4     cloves garlic

1/2 lb  chopped mushrooms

1/2 - 1 Tbl black pepper (to taste)

1 tsp   sage (or more to taste)

1 Tbl   basil (or more to taste)

1 Tbl   oregano (or more to taste)

Preparation: Using a large sauce pan, first crush and saute the garlic,

in 1/2 cup of water.  After the garlic starts to turn clear, add the

chopped onion(s).  Now add the remaining items, bringing to a medium

heat and let cook.  Stir frequently initially until it starts to cook

down, then reduce heat to low.  If the sauce is soupy, leave off the

lid, if it's too thick, add water  (a little goes a long way).  Let

simmer for 45 minutes, longer if you need to thicken it up.  The

spagetti will cook in about 15 minutes once put in boiling water.  Once

the sauce is thick, start the spagetti noodles.


spicy-broccoli-pasta

Date:    Thu, 14 Apr 94 21:11:48 EDT

From:    remainnlgt@aol.com

Pasta with Spicy Broccoli Rabe and Raisins

(adapted from a NYT article by Molly O'Neill)

Ingredients:

   2 bunches broccoli rabe (1 lbs each) ends tripped off and cut

         across into 1 inch peices

   1 pound penne or whole wheat pasta

   4 teaspoons veggie stock

   6 tablespoons raisins

    8 cloves garlic (peeled and minced)

    4 tablespoons water

    1/2 teaspoon dried red pepper flakes

    2 teaspoons fresh lemon juice

    2 teaspoons salt

    freshly ground pepper

Bring a large pot of lightly salted water to the boil.  Add the broccoli and

blanch for 1 minute.  Drain and pat dry.  Bring another large pot of slated

water to the boil.  Add pasta and cook until al dente.

Meanwhile, heat 2 teaspoons of the veggie stock in a large nonstick skillet

over med. heat.  Add the raisins and cooks, tossing frequently, until lightly

"toasted".  Add the garlic and cook, stirring constantly for 30 seconds.  Add

the broccoli, the water and the red pepper and cook until tender (about 5

min)

Drain the pasta and add teh broccoli, the remaining veggie stock, the lemon

juice, salt and peeper to taste.  Toss combine.  Divide about 4 plates and

serve

(adapted from the NYT Magazine, March 20 1994)


spicy-chickpea-pasta

Date:    Thu, 21 Apr 94 10:26:43 EDT

From:    MPAX@pbs.org

Spicey Chickpea/Butterbean Pasta

1 package of your favorite pasta

2 cans of chickpeas, drained and rinsed

2 cans of butterbeans including liquid

1 can of vegetable stock (or 14 1/2 oz)

3 large chili peppers

(if chili peppers are not very hot you will also need)

1 - 2 jalepanos

tobasco sauce

Make pasta as usual.  Meanwhile, heat a dutch oven over med. heat.

Add a little veg stock. Chop chilis into large chunks and saute

in stock (include the seeds) for about 2 minutes. Add chickpeas

and more veg stock and cook for 5-10 mins. Add the butterbeans

with liquid and the rest of the veg stock. Let simmer and liquid

reduce some.

If chilis are not hot enough, puree in blender or chopper 1 or

2 jalepanos and add. Then add tobasco to taste.

I am drooling thinking about the leftovers in the fridge.

I can't wait to make and eat more.


spinach-manicotti

Date:    Thu, 02 Feb 95 10:05:06 PST

From:    "Berger, Jennifer N." <Berger@courier4.aero.org>

Believe it or not, manicotti is very easy to prepare. I have found some fat

free ricotta cheese that seems to taste pretty good for being fat free. When

you mix this ff cheese and stuff it inside manicotti-- SAD folks won?t even

know the difference. I made a batch for my Dad and my brother for dinner one

night. I asked them how it was and they said that it was absolutely

delicious that they couldn?t even save me some when I came home later that

night from class. Then I dropped the bombshell and told them that it was

made with ff cheeses.

Easy Spinach Manicotti

1 package of manicotti pasta (jumbo shells will also do)

1 jar of your favorite pasta sauce

1 container of fat free ricotta cheese

1 egg white (or fave egg replacer)

1 can of spinach (or use frozen if you can?t find it canned)

1 package of shredded fat free mozzarella cheese

Cook manicotti or shells until almost done. Meaning the pasta should still

be a little hard. Drain and cool. In a bowl, mix ricotta cheese, spinach,

egg white with half of tje package mozzarella cheese. Mixture should be a

little thick -- not runny. If runny, add more mozzarella cheese. Add about 3

tablespoons of pasta sauce to mixture and whatever herbs you prefer...

basil, oregano, parsley, etc.

When manicotti is cool, stuff with mixture and place in a baking pan. Top

with remaining pasta sauce and sprinkle remaining mozzarella cheese. Bake

for about 30 minutes at 350 degrees or until cheese is fully melted on top.

This freezes well. I generally make this the night before and refrigerate it

for the next day. Yum!


spinach-miso-pasta

Date: Tue, 29 Aug 1995 18:56:16 -0700

From: mas_ranch@garlic.com (C. Masters, M. Adams, P. Seaman)

 Spinach Miso Pasta

1/4             cup Vegetable broth

2               Tbsp. minced onion

1               clove garlic, minced

10              oz. fresh spinach, washed and stemmed(about 6 cups)

2               TBsp. mellow white miso

pinch of nutmeg

1/2(10.5 oz.) pkg. lite firm silken tofu, diced

12              oz. uncooked pasta

Fresh basil or parsley, for garnish

*  Bring water to boil in a stockpot.  Add onion and garlic and cook for 5

minutes.  Add spinach, cover and cook until spinach wilts, about 2 min.

*  Stir in miso, nutmeg and tofu.  Transfer soup in batches to a food

processor or blender and puree.  Add aditional water as needed to achieve a

creamy consistency.  Set aside.

*Cook pasta al dente according to package directions.  Drain and toss hot

pasta with spinach sauce.  Serve.

Per Serving: 170 cal.; 8G prot.;  272mg sod.; 31g carb.; 1g fat; 0mg chol.;

57mg cal.


spinach-pasta

Date:    Fri, 08 Apr 94 13:54:38 CDT

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

SPINACH PASTA WITH RED PEPPERS

10 (or more) cloves of garlic, pressed

3 T. capers plus a bit of caper liquid (more if you love capers)

1 T basil

1 t rosemary, crushed

1 c. water

lemon juice to taste

3 large red peppers, sliced thinly

saute garlic, herbs and capers by your favorite saute method.  Add water and

red peppers, and simmer the red peppers until they are slightly softened.  A

bit of crunch is a good thing.  There should be a fair amount of liquid left

when you are done simmering.

Cook some wide spinach noodles (I used 24oz for five of us) until they are

just a hair underdone and then drain.  Toss them with the peppers and liquid

over a low heat until pasta is coated and liquid is absorbed.


stuffed-shells

Date:    Mon, 25 Apr 94 15:54:21 PDT

From:    Evans <evans@c4west.eds.com>

    Stuffed Shells

      Large Pasta Shells (as many as you need, cooked al dente)

      Cooked spinach leaves (steamed is best)

      FF Cottage Cheese or FF Ricotta Cheese

      Italian tomato sauce (Healthy Choice is very good)

      Spices to taste

Cook the shells, drain, set aside.  Steam the spinach leaves,

then mix with the FF Cottage Cheese.  Stuff the shells with

the mixture and place in a single layer in a baking dish.

Spoon the sauce over, cover and bake in a 350 degree oven

about 15 minutes to get everything hot.

Quick to fix and very tasty.


stuffed-shells-2

Date:    Tue, 24 Jan 95 12:01:17 PST

From:    artemis@netcom.com (Michelle Dick)

A slightly modified recipe from Schlesinger's _500 Fat-Free Recipes_:

BROCCOLI STUFFED SHELLS

1/4 cup vegetable broth (I used Hains Fat Free Vegetable Broth)

1 cup chopped mushrooms

1/2 cup chopped onions

2 cloves garlic, minced

1 T minced fresh oregano

1 T minced fresh basil

2 cups nonfat ricotta cheese

2 1/4 cups chopped broccoli, steamed

3 egg whites, lightly beaten

18 jumbo shell macaroni, cooked al dente and drained

2 cups tomato sauce

fresh ground black pepper to taste

Place broth in skillet over medium heat.  Add mushrooms, onions, and

garlic.  Cook, stirring, for 5 minutes or until lightly browned.

Remove from heat and stir in oregano, basil, ricotta, broccoli, and

egg whites.

Preheat oven to 350 degrees F.

Stuff drained shells with ricotta-broccoli mixture.

Spread 1/2 cup tomato sauce on bottom of 9 by 13 inch nonstick baking

pan.  Arrange shells over sauce.  Top with remaining sauce.

Bake for 30 minutes or until shells are hot.  Top with black pepper to

taste.


tomato-caper-penne

Date: Wed, 30 Aug 1995 08:38:59 -0700

From: willyams@ix.netcom.com (Bob Williams)

Adapted from "Moosewood Restaurant Cooks at Home," pub. by Simon and

Schuster.  I made it without the Parmesan and parsley, and it was great!

                Penne with Sun-Dried Tomatoes and Capers

15 sun-dried tomatoes (not packed in oil), minced

1/2 cup very hot water

vegetable stock for sauteeing

2 medium onions, thinly sliced (about 2 cups)

4 medium tomatoes

6 garlic cloves, minced or pressed

3 tbls capers, rinsed and drained

1-1/2 tsp. minced fresh thyme (3/4 tsp. dried)*

1 tbsp. minced fresh tarragon (1-1/2 tsp. dried)*

1 cup fresh or frozen green peas (optional, but I say go for it)

salt and ground black pepper

1 pound penne pasta

1/2 cup chopped fresh parsley

grated (soy) Parmesan cheese

*if you prefer, substitute 1/2 cup fresh chopped basil for the thyme and

tarragon.

        Bring a large covered pot of water to a rapid boil.  Place the

minced sun-dried tomatoes in a small bowl and cover them with the 1/2 cup of

very hot water.  Set aside.

        In a nonreactive skillet or heavy saucepan, heat the broth and saute

the onions on medium heat, covered, for 3 minutes.  Chop the fresh tomatoes

and set aside.  Drain the sun-dried tomatoes, reserving their liquid, and

add them to the onions.  Stir in the garlic, capers, thyme, and tarragon.

Add the fresh chopped tomatoes, optional peas, and the reserved sun-dried

tomatoes soaking liquid.  Saute, covered, until the tomatoes soften and lose

their shape.  Add salt and pepper to taste.

        As soon as the pasta water boils, stir in the penne, cover, and

return to a boil.  Then uncover, and cook the pasta until al dente.  Drain well.

        In a large warmed serving bowl, toss the hot pasta with the sauce,

and stir in the chopped parsley.  Top with Parmesan and serve immediately.


tomato-wine-eggplant

Date:    Tue, 21 Dec 93 08:38:04 EST

From:    jf_adams@unhf.unh.edu (Jonathan Adams - UNH Graduate School)

MAIN DISH:  Eggplant in Tomato-Wine sauce (from one of the archives, adjusted)

2+ cups dry pasta shells (I used small shells)

1/3 water

1/4 cup vinger (favorite flavor, I used white)

1 large eggplant, peeled and cubed

1 small red onion, chopped

1/2 - 1 cup mushrooms, chopped

1 green pepper, chopped

1/2 cup chopped chives

2 TBLS finely chopped/minced garlic

1 med tomatoe, chopped

10 oz tomatoe sauce

4 TBLSP oregono (adjust, start w/3 also try italian herbs)

1/8-1/2 tsp salt (taste)

ground pepper (fresh best)

1/4 cup red wine

Cook pasta shells.  While cooking pasta heat a large skillet with the water and

vinegar.  When getting hot add the cubed eggplant, onion, chives, garlic, green

peppers, and mushrooms. Saute till soft (I sauted at fairly high heat for about

15-20 minutes stirring a lot.  I like eggplant to be prettty).  When done add

to the pasta along with the tomato sauce, oregano, salt, pepper and red wine.

stir and heat gently (on low).  This was actually fairly easy to make, the only

time consuimg paret was peeling the eggplant and chopping veges.


veggie-pastitsio

Date:    Sat, 02 Oct 93 10:36:42 PDT

From:    "Jane T. Waddell" <jtw@cs.arizona.edu>

Vegetarian Pastitsio

1 large onion, chopped

2 medium carrots, chopped

2 cloves garlic

1 c. lentils

1 t. salt

1/8-1/4 t. cinnamon

several dashes of red pepper sauce

1 16 oz can chopped tomatoes (or fresh)

1/2 of an 8 oz can of tomato paste

2 c skim milk (soymilk ?)

1/4 c. flour (for a white sauce: I used cake flour, because it is finer)

dash of white pepper

nutmeg

1 lb rigatoni, ziti, or penne

3 egg whites or equivalent egg replacer

Cook lentils. Saute onion, carrots and garlic in water until soft. Add

tomatoes, tomato paste, pepper sauce, and cinnamon. Stir in lentils.

Set aside.  Over medium heat, warm milk. Gradually add flour, whipping

constantly with a wire whip. Stir until thickened. Add pinch of white

pepper and a pinch of nutmeg. Cook pasta. Drain the cooked pasta, and

return to pot. Add the egg whites and stir. In a large casserole (I

used a springform pan), layer 1/2 the pasta mixture. Top with the lentil

mixture. Cover with remaining pasta. Pour white sauce over the entire

thing. Shake the dish gently to settle the sauce. Sprinkle with nutmeg.

Bake in preheated oven at 375 deg. f for 1 hr.


white-beans-pasta

Date:    Wed, 09 Jun 93 10:37:49 PDT

From:    rfelix@netcom.com (Robbie Felix)

White beans and Pasta

2 c. brocolli

1 can cooked white beans

1 bunch chopped scallions

1 cup rice milk

1 tblsp cornstarch

1 Tblsp dried parsley ( or fresh is best)

1 Tblsp "chicken-flavor" vegetarian broth powder

2 Tblsp. nutritional yeast

Garlic to taste ( I use "crushed garlic", I use about 1/2 tsp)

"Saute" scallions and brocolli in non stick skillet. Add some carrots

if you like, too. When browned a bit, add beans.

Mix all the other stuff together and pour over all to form a thick

sauce, stir until thick and creamy.

I ate this over corn pasta ( boy, is it great!). Ilove it!


ziti

Date:    Wed, 09 Mar 94 08:25:00 PST

From:    "Hahn, Brenda" <bHahn@tis.ota.gov>

Ziti

3/4 pound ziti

1 cup tomato sauce

4 cloves garlic, minced

2 T diced sundried tomatoes (not the oil marinated ones - the dry ones)

1 T dried chiles (or to taste)

1 T red wine

1/2 c fat free Alpine Lace mozzarella (really tastes more like monterey

jack)

Cilantro "pesto" (recipe follows)

Put up water for pasta, add pasta when ready.  In the meantime:  Saute

garlic in wine until soft.  Add chiles, saute until fragrant.  Add tomato

sauce and tomatoes.  Simmer until the pasta is done.  It will reduce to

about 3/4 c.  When the pasta is done, drain, return to pot, add sauce and

cheese and toss.

Top with about 1 T pesto.

Cilantro "Pesto":

Process 2 cloves of garlic in food processor.  Add 1 cup cleaned cilantro

leaves.  Puree to a fine paste.

Serves 4 - serve with some nice bread and spinach, lettuce and red pepper

salad.


ziti-cannelli

Date: Mon, 31 Jul 95 13:02:23 EDT

From: m-js0217@SPARKY.CS.NYU.EDU (Julia Stone)

Hi all!  I made this recipe last night and it was GREAT.  It makes 6 servings,

and since I cooked just for me . . . I've got left overs for lunch all week!

Ziti with Cannelli Sauce

________________________

1/4 cup vegetable broth

1 large onion, chopped

3 cloves garlic, minced

6 fresh ripe plum tomatoes, peeled and chopped

one 1-pound bag cut-leaf frozen spinach or 4 cups fresh spinach loosely packed

one 20-ounce can Italian cannellini (white beans), drained and rinsed

2 tablespoons tomato paste

1/2 cup water

1/4 teaspoon crushed red pepper flakes

1/4 teaspoon freshly ground black pepper

salt to taste

one 1-pound package ziti, cooked according to directions

grated fatfree Parmesan cheese (optional)

Heat vegetable broth in a large skillet, and saute the onion and garlic

until they are sizzling.  Add the chopped tomatoes and cook, uncovered,

until the tomatoes soften, 5 minutes.

Add the spinach, beans, tomato paste, and water; simmer uncovered until

the spinach is cooked, 5 minutes.  Add the pepper flakes.  Taste to correct

the seasoning.  You may want to add salt and more pepper.

Toss the ziti with half the sauce, put it in a serving dish, and spoon the

remaining sauce on top.  Pass grated cheese at the table.

As I said this makes 6 servings, and this recipe was found in the cookbook

called _Superfoods: 300 Recipes for Food That Heal Body and Mind_ by

Dolores Riccio.  ENJOY!  (I did!  :)  )


bean-pasta-salad

Date:    Mon, 13 Sep 93 08:34:00 PDT

From:    diana hayes                          <ECZ5DLH@MVS.OAC.UCLA.EDU>

While in the kitchen trying to come up with an quick and easy recipe

that I cou ld have at work at lunch and would keep for a week in the

frig., this is what I came up with:

Three Bean Pasta Salad

1 can kidney beans

1 can garbonzo beans

1 can black beans

1/2 package of rainbow pasta

1 bunch of green onions or red onion

1/2 green or red pepper

brocolli florets (whatever about you desire)

2 carrots

1/2 bunch raddishes

Drain and rinse the beans in a collander and dump in a bowl. Boil the

pasta. When done drain water and rinse with cold water. Add to bowl

with beans. Chop the veggies and also add to bowl. I then sprinkle

with Spice Islands seasoning (Mrs. Dash or any other type of salt

substitute would work). But this part is optional. I then pour over

this mixture about 1/2 or less bottle of Trader Joe's Fatfree No Oil

Dill and Garlic Dressing. Place the bowl in the Frig. for at lea st an

hour before serving.

Other variations on the veggies are: peas, string beans, caulaflower,

celery, cucumbers etc. Probably a variety of combinations are

possible.

Each week when I make this the selection a veggies changes, depending

on what I have in the frig.

I think this would also work for a potluck at the Office or at other

functions when your at a loss on what to take. Also as a backup in

case the choices at the potluck may be limited in terms of fatfree

and vegetarian.


easy-pasta-salad

Date:    Fri, 15 Oct 93 07:39:59 EDT

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

Easy Pasta Salad

1 lb tri-color pasta (corkscrew type works best)

1 bunch broccoli

2 carrots, peeled and sliced thinly into circles

1 small red pepper, cut into 1" square pieces

1 cucumber, peeled, halved and cut into thin slices

1 or 2 green onions, thinly sliced

1 bottle fat-free Italian dressing

Cook pasta, drain and rinse with cold water.  Cut broccoli into florets

(save stalks for another use) and cook in microwave for a minute or so

(or you can blanch it in some hot water - this brings out the color and

flavor).  Rinse with cold water.

Put pasta, broccoli and the rest of the vegetables in a big bowl.  Chill

well.  Just before serving, pour dressing over pasta and vegetables and

stir well.  You can add whatever vegetbles you like, but don't skimp on

the red pepper -- it adds a wonderful sweetness.


herbed-pasta-salad

Date: Sat, 15 Jul 1995 11:29:16 -0400

From: mmonteit@hookup.net (Mary Monteith)

And here's a recipe which I made for dinner last night, when it was 50

degrees up here in the Great White North, with the influence of our

wonderful Southern Ontario humidity.  I adapted it from the August issue of

Canadian Living Magazine.

Creamy Herbed Pasta Salad

1 cup firmly packed fresh basil

1/2 cup firmly packed fresh parsley

1/4 cup freshly grated Parmesan cheese (I used skim milk cheese)

1 tub (500 g) 1% cottage cheese (that's the lowest percentage we can get here)

1 tbsp lemon juice

1 tbsp dijon mustard

1/2 tsp pepper

1/3 cup vegetable stock

12 oz. fusilli or other short pasta

1 sweet red pepper

3 green onions

1 can (19oz.) red kidney beans, drained and rinsed

In food processor, chop basil, parsley, and Parmesan cheese for 30 seconds

or until herbs are finely minced.  Add cottage cheese, lemon juice, mustard

and pepper; puree for 20 seconds or until smooth.  Add stock; mix well.

In large pot of boiling water, cook fusilli for 8 to 10 minutes or until

tender but firm; drain well.  Meanwhile, cut red pepper into 1-inch long

slivers; dice enough to make 1/4 cup.  Chop green onions.

In large bowl, toss together pasta, kidney beans, slivered red pepper, green

onions and sauce.  Garnish with diced red pepper.

This turned out to be a nice, warm salad which did not require me to heat up

the kitchen too badly - and it tasted great! Fast to prepare, too.  Enjoy.


marinated-noodle-salad

Date:    Sat, 18 Jun 94 13:55:36 EDT

From:    Patricia Thorp <thorp@pobox.upenn.edu>

From Ornish's "Program for Reversing Heart Disease":

Marinated cucumber and red bell pepper salad with cellophane noodles.

Makes 4-5 1 cup servings

2 oz dry cellophane or bean thread noodles

2 C peeled, seeded, and sliced cucumbers

2 C thinly sliced red bell peppers (I chopped them into chunks.)

1 C no-oil Italian dressing or vinaigrette (I used less than 1C -- about 3/4)

1 T freshly minced basil

1 T freshly miced cilantro

1/8 t red hot chili flakes (I made my own from dried chilis)

Lettuce

Drop the noodles into boiling water until done (length of time depends on

type; read the label). Drain. Toss all ingredients together and marinate for

at least 1 hour. Serve on a bed of lettuce.

Other tips:

I used 3.5 oz of noodles, and less dressing. The chili makes it hot so if

you don't like spicy, it would be fine to leave it out. You may want to break

the noodles a little before cooking (but not too much). I made the mistake of

not breaking them and ended up having to cut them a little in order to get my

ingredients to combine properly.

This salad is even better the next day. I imagine it travels nicely because

it isn't too soupy.

For those who care:

1C:

84 Cal.

.5 g total fat

trace saturated fat

0 mg cholesterol


pasta-salad

Date:    Tue, 10 Aug 93 17:47:03 CDT

From:    Debbie Weatherly <ZDAW@ADM.ANGELO.EDU>

Pasta Salad

4 cups   pasta spiral or corkscrew, veggie ravioni (uncooked)

1 cup    broccoli (sprays only, no stem) chopped

1 cup    carrots,  sliced thin

20       snow pea pods (1/2 box of chung king frozen)

1/2 lb   mushrooms, sliced thin

1/2 pint cherry tomatoes, sliced in half

2        green onions, chopped

1/4 cup  black olives, sliced (optional)

2 Tbl    pimento chopped

1/2 cup  Oil Free Italian Dressing

Preparation:

Stir fry the broccoli, carrots and snow peas in water until soft and

tender.  Cook the pasta and rinse throughly.  Place all items in

big bowl,  mix well.


pasta-salad-2

Date: Mon, 29 May 1995 10:21:38 -0400

From: SRIR@aol.com

A pasta salad I served over Mem. Day holiday:

Ingredients:

Curly pasta (I used multi-colored from Price/Costco)

Green and/or red bell pepper

String beans (Trader Joe's frozen was great)

Vidalia onions

Carrots

Broccoli

I cooked the pasta.  I blanched the vegetables. Mix all together and toss

with ff dressing (I mixed a honey dijon with Trader Joe's no oil orange

dressing).  You can add/subtract veggies as you like and blanch/cook the

veggies to your taste.  May want to add a little garlic, too.  I know we all

love pasta but haven't seen too many recipes lately.


pasta-salad-3

Date: Sat, 29 Jul 1995 22:37:28 +0300

From: Jody Bar-On <jodyb@techunix.technion.ac.il>

Here is a salad which has gotten raves from my SAD friends

this summer.  Twice we invited a crowd over, and "disappointed" them by

not serving bar-b-qued flesh... but we seem to have been redeemed by

these salads, among other VLF things, including some good deserts, vegie

and pita dips.  Anyway, here is the salad recipe:

PASTA SALAD

1 lb. tri color spiral pasta

1 package frozen broccoli, cooked til still a bit crunchy

1 cup sliced carrots

1 cup green pepper strips

1 can water chestnuts

1 can baby carrots, cut into 1 inch chunks

1 can garbanzo beans, drained

1 large onion, diced

DRESSING

(From the New Mcdougall Cookbook)

1/3 cup soy sauce

1/3 cup wine vinegar

1/3 cup water

1 tsp dijon mustard

dash of tabasco

You may want to double the dressing recipe for the above amount of pasta.

Just toss everything together for the salad.  Put the dressing

ingredients in a small tupperware and shake.  Pour over the salad, chill a

couple of hours.  Toss. Serve.


quick-pasta-salad

Date:    Sat, 17 Apr 93 10:06:50 CDT

From:    mdk@pegasus.udev.cdc.com

from "The McDougall Program":

QUICK PASTA SALAD:

------------------

1 cup uncooked whole wheat macaroni

1.5 cups chopped veggies (scallions, green/red peppers, broccoli, etc...)

1/2 cup low-sodium, nonfat Italian dressing

Cook the macaroni, mix with veggies, add dressing, and toss to coat.


salsa-pasta-salad

Date:    Wed, 13 Jul 94 14:47:06 PDT

From:    Cynthia Grall <grall@la.tis.com>

Salsa Pasta Salad <T>

1 lb large shell pasta, cooked

1 basket (pint?) cherry tomatoes, halved

1 to 2 C fresh corn kernels (or frozen and thawed)

1 sweet pepper (color of your choice), chopped

1 8oz can mild, chopped green chilis

1 16oz can kidney beans or equivalant amount cooked

1 small red onion, chopped

1 jar (~16oz?) of your favorite salsa

Combine all ingrediants well and refrigerate at least several

hours.  The pasta will soak up the salsa, so you may need to

add more just before serving if you like a "wetter" pasta salad.


seitan-noodle-salad

Date:    Mon, 30 Aug 93 14:00:26 EDT

From:    cgl1@cornell.edu (Chuck Goelzer Lyons)

From the Seitan Sisters' Summer Cuisine Cooklet

NOODLE SALAD WITH SEITAN

A very simple and attractive dish that can be served warm or cold.

1/2 lbs. udon, soba, or somen noodles

1/2 to 1 lb. seitan (depending on whether you like a light or hearty

   touch of seitan with your meal), cut julienne-style

3 med. carrots

2 lg. scallions

3 T. arrowroot or kuzu

1/2 c. water

tamari to taste

Boil some water with a pinch of salt in a quart pot. Add noodles and cook

until tender. Noodles are done when the inside color is the same as the

outside color. Rinse noodles in warm water and drain. Cut carrots in half

length-wise, then cut on a sharp diagnoonal so that your pieces are long

and slender. Cut scallions on a long diagonal. Cut seitan in long slender

pieces to match carrots and scallions.

Heat skillet, then brush on sesame oil. Saute carrots for 3 mins. over a

medium flame. Add just enough water to cover bottom of pan and put a lid

on. Simmer for 5 mins. Add seitan and then scallions. The colors hould be

bright and appealing. Meanwhile, mix arrowroot with 1/2 c, water and add to

vegetables. Add tamari. Gently stir until arrowroot thickens. Add more

water if arrowroot sauce is too thick. When the consistency is thick and

glossy, add to nooddles. Serve as is or chill and serve as a refreshing

summer noodle salad.

Serves 4.


spinach-daikon-pasta-salad

Date:    Wed, 22 Jun 94 11:02:38 CDT

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

RECIPE:  Pasta salad

1 lb small pasta, cooked (drain and rinse with cold water immediately)

1 bunch spinach, de-stemmed and chopped

1 large daikon radish, halved lengthwise and sliced about 1/8" thick

1/2 lb red grapes, halved

guar gum-n-raspberry dressing

1 t. guar gum dissolved in 1/2 c. hot water

2 T. honey

mustard powder to taste

dill to taste

1/2 c. raspberry vinegar


summer-pasta-salad

Date:    Mon, 27 Sep 93 07:48:32 PDT

From:    gloria@mri.com

Late Summer Pasta Salad

------------------------

1	Small red onion, finely chopped

1	Red bell pepper, finely chopped

1	Yellow bell pepper, finely chopped

1+ T	Fresh basil, chopped

~6	Fresh button mushrooms, chopped

1/2 lb	Cooked pasta

Fatfree salad dressing to taste

Dried oregano to taste

Garlic powder to taste

Vegetable seasoning salt to taste

  (I use Spike) or soy sauce

Fresh ground pepper to taste

Mix everything together and let marinate

for as long as you can wait!


tri-pasta-salad

Date:    Mon, 14 Nov 94 10:20:53 EST

From:    Jean Reese <jereese@silver.ucs.indiana.edu>

TRI-PASTA SALAD WITH HERBED VINAIGRETTE

======================================

Adapted from Cooking Light Cookbook 1994.

3 ounces ziti pasta, uncooked

3 ounces bowtie pasta, uncooked

3 ounces spinach rotini pasta, uncooked

1/2 cup chopped green pepper

1/2 cup chopped red pepper

1/2 cup chopped yellow pepper

1/2 cup chopped celery

1/4 cup chopped carrot

1/4 cup sliced pimiento-stuffed olives

2 tsp. capers

1/2 cup red wine vinegar

1/4 cup water

1 tbsp. chopped fresh basil

1 tbsp. chopped fresh chives

1 tbsp. chopped fresh oregano

1 tbsp. Dijon mustard

2 cloves minced garlic

1 tsp. chopped fresh thyme

1/4 tsp. pepper

Cook the pastas according to package directions, omitting any

salt or fat.  Drain, rinse under cold water, and drain again.

Place in a large bowl.  Add the green pepper and next six

ingredients; toss well.

Combine the vinegar and the remaining ingredients in a jar;

cover tightly, and shake vigorously.  Pour over the pasta mixture;

toss well.  Cover and chill thoroughly.  Toss gently before serving.

Serves 8.


veggie-pasta-salad

Date:    Tue, 19 Oct 93 16:51:00 EDT

From:    Jennifer_Kay@IUS5.IUS.CS.CMU.EDU

Yummy pasta salad

-----------------

All measurements are approximate (sorry)

1 cup tri-colored spiral macaroni

1 cup sliced carrots

1 cup green beans cut into 2 inch pieces

1 small sweet onion cut into half circles

1/2 cup frozen peas

1/2 cup frozen corn

1/2 yellow squash, cut into medium sized cubes

1/2 red pepper sliced thinly

1/2 orange pepper sliced thinly

other interesting veg that you like.

1/2 cruet of jennie's ff good seasons dressing mixture (see below)

Cook macaroni to al-dente.  boil the carrot for a very short time in

water just until it's slightly soft, do the same with the green beans

and the yellow squash. Defrost the corn and peas or stick them in the

boiling water for a second (frozen stuff next to noodles does

something wierd). Mix everything together in a big mixing bowl and

refrigerate a couple of hours, preferably overnight.

Jennie's ff good season't dressing mixture

------------------------------------------

Buy _regular_ good seasons dressing mix (I assume it's fat free -- just spices,

right? I'll be really upset if it isn't)

follow the directions on the package to make it, using interesting

(taragon or thyme eg) vinegars, **and** instead of adding oil, add a

50/50 mixture of (a possibly different) vinegar and water. Shake like

crazy. My husband who hates f f stuff as a rule, loves this dressing.

It's not globby like commercial ff italia n.


apple-raisin-pie

Date:    Wed, 02 Nov 94 19:51:16 EST

From:    lbennett@moe.coe.uga.edu (Lisa T. Bennett)

Apple-raisin Pie

Hi, Sally and all!  I made a "free form" apple-raisin pie using this recipe

this past Saturday and served it at my Halloween party.  It was very

popular with my omni/SAD friends!

After making the pastry (see below) and letting it rise, roll it out into a

16" round, transfer to a baking sheet (lightly sprayed with Pam) and add

filling (about 8 chopped Granny Smith or other tart apples, 1/4-1/2 cup

raisins, a bit of lemon juice, a little grated lemon peel, cinnamon, nutmeg

and a Tbsp or so of cornstarch mixed with 1/2 cup of apple juice

concentrate).  Fold the edges of pastry up around filling, leaving about a

5" open space (hole) in middle for filling to peak through.  Cover the hole

(only!) with aluminum foil and bake pie at 350 F for about 25 minutes.

Brush pastry with apple juice concentrate and bake for 5 more minutes or

until golden.  May be served hot/room temp or cold.  YUM!

On 11/1, Sally wrote:

>>From Nov.'94 _Vegetarian Times_, "Full of Flavor, Low in Fat Pies," recipes b

y

>Bryanna Clark Grogan and Jane Weston Wilson.

>

>Pastry for "free form pies" (you wrap the big piece of pastry up over the top)

>

>1/2 cup warm soymilk

>3 Tbs. leftover mashed potatoes or 3 Tbs. instant mashed potato flakes mixed

>  with 2 1/2 Tbs. hot water

>1 Tbs. maple syrup or honey

>1 tsp. regular dry yeast or 1/2 tsp. instant yeast

>1/4 cup whole wheat flour (not pastry flour)

>1/2 tsp. salt

>2 Tbs frozen apple juice

>1 cup unbleached flour

>

>Mix together soymilk, potatoes, syrup or honey, and yeast in a medium bowl or

>a food processor bowl.  Let stand 5 minutes.  Add salt and flours.  If using a

>food processor, process 30 seconds.  Otherwise, mix and knead mixture on a

>lightly floured surface 5 minutes.

>

>(It says here to place in oiled bowl and oil top lightly, but I think we can

>figure out alternatives.)  Cover and let rise until doubled, about an hour.

>Dough can also be allowed to rise in the 'fridge 2-24 hours.


celebration-pie

Date: Tue, 3 Oct 1995 09:50:51 -0500 (CDT)

From: Dawn Baumbach <dawnb@sa-htn.valmet.com>

CELEBRATION PIE

1 can sliced apples-sugar free

1 can cherry pie filling-sugar free

1/2 cup sugar

2 tbl. cornstarch

1/2 tsp. cinnamon

1 1/2 tsp. lemon juice

red food coloring

1 - 9" fat free pie shell

Drain apples and cherries, reserving 1/2 cup of cherry juice.  Combine

sugar, cornstarch, and cinnamon in small pan.  Blend in reserved juice,

lemon juice and few drops of food coloring.  Cook, stirring constantly,

until boiling for 1 minute.  Arrange apples and cherries in pie shell.

Pour hot mixture over fruit.  Bake 425 for 30 minutes.


chocolate-pie-filling

Date:    Thu, 24 Nov 94 11:31:34 EST

From:    dabizier@COLBY.EDU (Deborah A. Bizier)

This is eeeeeasy, fast, and only dirties a few dishes....low fat

Low Fat Chocolate Pie Filling

2/3 c. sugar

1/2 c. cornstarch

6 T. cocoa

4 c. skim milk - add 1 c. at a time

2 t. vanilla

mix dry ingredients, add milk and vanilla.  Microwave (depending on

wattage) in intervals and stir between to thicken,  when thickened, but

still able to pour, do so into your favorite crust....refrigerate with

plastic wrap ON filling....serve with topping of choice.....makes about

9"pie, and can easily be adapted for bigger plates.


graham-crust

Date:    Sat, 09 Oct 93 23:06:21 CDT

From:    <U33754%UICVM@UICVM.UIC.EDU>

Graham Cracker Crust

1 egg white

2 tbs brown rice syrup

4 graham crackers (crushed fine)

1/4 - 1/2 cup whole wheat flour (or more)

1 tbs water

Beat egg to frothy state, blend in rice syrup.  Stir in crushed graham

crackers, add 1/3 cup whole wheat flour and water (perhaps only a tsp

of water at a time).  Get it to a ball which you can knead between your

fingers.  Roll it out (on parchment paper, preferably) to the size of a

8 inch piepan, gently peel the parchment paper off the crust as you are

settling it into a non-stick or lightly swiped w/oil piepan.  Bake 350F

for about 10 minutes, or add piefilling if you plan to bake them together.

This should go good with apple pies, or strong flavored pies.  It was

used for my orange squash "cheesecake" which is a refrigerator pie, and

my opinion was it was too strong flavored for that.  All the wholewheat

may have contributed to this.  Crust cuts fine, is non-sticky, and has

good piecrust consistency.  It doesn't flake, but it does bake (errr).

Four graham crackers yielded 4 grams of fat in total (because of the

brand used).


graham-crust-2

Date:    Wed, 09 Nov 94 08:26:00 EST

From:    "Shanks, Mira L." <MLM6@NCH08A.EM.CDC.GOV>

**************************************************

Basic  Graham Cracker Crust

1  1/2 cups crushed SnackWell's Cinnamon Graham Snacks- Fat Free (appx. 1

box)

2 tablespoons sugar

1/1/2 tablespoons of Liquid Butter Buds

Crush the SnackWell's graham crackers by placing pieces on wax paper and

rolling over them with a rolling pin, mix till moistened an press into a Pam

prepared pan.

Notes:

*  I used a box of Graham Cracker Crumbs (because I don't like the Snackwell

   Graham snacks, and too lazy to crush my own graham crackers  which

     increased  the % fat for the crust ,but not by much )

* I kept adding liquid butter buds until moist  enough to cling together

when  pressed

   into springform pan (more like 3 tablespoons)

The Basic Graham Cracker Crust recipe came from : Butter Busters

           by Pam Mycoskie


grapenuts-crust

Date:    Mon, 04 Oct 93 03:37:26 EDT

From:    Lana Porter <lana@ego.psych.mcgill.ca>

GRAPENUTS PIE CRUST

Moisten 1 1/2 cups of Grapenut cereal with 6oz of frozen apple

juice concentrate.  Spread this over the bottom of the pie pan (should

cover the bottom and sides of one pan).  If the mixture is not enough,

just mix up a bit more in the same proportions.


grapenuts-crust-2

Date:    Sun, 27 Nov 94 05:13:10 EST

From:    brad@clark.net (Brad Scott)

Jennifer Raymond's Peaceful Palate contains a fatfree pie crust:

2 cups Grape Nuts

1/2 cup apple juice concentrate

mix together and press into the pie pan.  Bake 10 minutes at 350 degrees and

cool if you'll add a cool filling.  For pumpkin pie, I just add the filling

and bake it all at once.

I run the Grape Nuts through the food processor first, and I find a half

recipe is sufficient if you don't need the crust to go too far up the side

of the pan.


insteadof-apple-pie

Date:    Sun, 31 Oct 93 07:45:43 +0100

From:    Annice Grinberg <VSANNICE@WEIZMANN.weizmann.ac.il>

This might go well as a Thanksgiving dessert.  I had raves over it this

weekend.

                        INSTEADOF APPLE PIE

4 large tart apples (I used Granny Smith)   1/2 c flour

2 T sugar, mixed with                       1/2 t baking powder

1/2 t cinnamon                              pinch salt

                                            egg replacer for 1 egg

                                            1/4 c sugar

                                            1 T applesauce or yogurt

                                            1/2 t vanilla

Pare and core the apples and slice thinly.  Arrange in a Pammed 8" pie plate.

Sprinkle with sugar-cinnamon mix.  Cover with foil and bake 20 minutes at 400 F

 .

Mix remaining ingredients till smooth, and spread over hot apples.  Bake an

additional 20-30 minutes until nicely browned.


lemon-meringue-pie

Date:    Tue, 19 Oct 93 14:49:30 CDT

From:    mindy.s.mymudes@uwrf.edu

Lemon Meringue pie

CRUST

  4 sheets phyllo dough

LEMON FILLING

  1 1/2 cups water

  6 tbsp cornstarch

  1/2 cup honey

  1/2 cup lemon juice

  1 cup egg-white or fatfree substitute (it works well)

  2 tblsp grated lemon rind

MERINGUE

  6 egg whites

  pinch of cream of tartar

  2 tblsp honey

CRUST: Drape one sheet of dough across 9 or 10 inch pie plate. press into

plate, fold overhanging edges toward center, crumpling to fit. coat the top

with a misting of no-stick spray, repeat with rest of dough. bake at 375

for 5-7 minutes, or until golden, let cool on rack.

FILLING

in 2 qt saucepan, whisk together water and cornstarch until starch is dissolved

 .

whisk in honey and lemon juice,. place over medium heat and cook, stirring

constantly , until mixture comes to a boil and runs clear. remove from heat

and slowly whisk in egg substitute. return to heat, and cook, stirring, until

thickened. add lemon rind. set aside to cool to room temp.

MERINGUE

place egg whites in a large bowl, beat until foamy. add cream of tartar,

continue beating until soft peaks form, drizzle in honey and beat til

stiff but not dry.

spread meringue over pie si that it covers the filling and touches crust on

all sides. make small swirls on merigue with back of spoon. broil

about 6 inches from heat until lightly browned, don't let it burn. serve

at room temp.  FromFeb. 1993 Prevention Mag.


lemon-vegan-pie

Date: Sun, 24 Sep 1995 16:48:21 CDT

From: "Lu Bozinovich  " <U33754@UICVM.CC.UIC.EDU>

Always experimenting, I thought I would try a two-tone lemon pie

that is entirely vegan and almost fatfree.  It was refreshing and

looked quite nice, and easy to make.  On the downside, it wasn't

runny but a lemony liquid oozed out from the bottom layer, and

for some tastes it would need a lot more sugar -- I like tart.

Lu's Lemon Vegan Pie

4 T ener-G egg replacer

juice of 2 large lemons and pulp (about 1 1/4 cups)

1 1/2 cups raw or turbinado cane sugar

8 oz or 1/2 tub of extra-firm tofu

1/4 cup or more of key west lime juice

2 T gluten (although flour might do better)

1 semi-ff crust:

    I used an extra large lavash (whole wheat FF tortilla type of

    thing, which is flakier than any FF tortilla that I've ever had)

    safflower oil, and extra raw sugar (a giant tortilla would do).

Whip ener-G and 1 cup of lemon juice until thickening, add 1 cup of

raw cane sugar and continue to whip until sugar dissolves and things

get nice and thick, about 3-5 minutes.  In a processor, process tofu

until smooth, add 1/4 c lemon juice and 1/4 c key west lime juice,

and 1/2 c raw sugar and 2 T of the gluten (or flour), and process

until well mixed.

Prepare crust, my version: heat 10 inch round lavash until soft, try

not to burn, oil a large pie tin and rub or spray oil on both sides of

the lavash especially along the edges which are most prone to over-

crisping because of their exposure to air.  Fit the lavash to the pan

and scatter a thick layer of cane sugar along the bottom of the crust.

Pour tofu-lemon-lime mixture into crust, then pour in the ener-g mix

up to as much as pan can take (I had about 3/4 c extra which made a

nice lemon custard in a small custard pan).  Bake in oven which you

start at 450 F and possibly turn down to 400 F, for about 20-25 minutes.

The surface should show a little golden brown color and jiggling the

pan should give the appearance that the pie is one solid piece.

Let sit for 15 minutes to cool, cut and serve.

Notes: Though I liked the tartness, the sugar could be increased.  Since

the crust is very low fat, it is easier to hold in your hand and eat,

which worked fine for me.  Served with Celestial Seasonings chocolate

raspberry after-dinner tea.  Lavash brand is Paramount, from Paramount

Baking Co., Detroit, MI (313) 881-5444.


pastry-crust

Date:    Fri, 01 Oct 93 08:39:38 PDT

From:    Michelle Dick <artemis>

PASTRY PIE CRUST

1 cup all purpose flour

3/4 tsp lite salt (optional)

1/3 cup light corn syrup

2 T skim milk

Preheat oven to 475 degrees F. Mix flour and salt in a bowl.  Combine

the syrup and milk, adding this to the flour mixture.  Stir with a

fork until thoroughly mixed.  Do not over-work the dough. Shape this

mixture into a ball and place between two peices of wax paper that

have been dusted with flour.  Roll the pastry into a circle large

enough to fit in a 9-inch pie pan.  Spray pan with a non-fat cooking

spray.  Arrange crust in pan.  Cut off the edges that hang over.

Prick the bottom with a fork.  Bake 10 minutes or until golden brown.

Cool before adding filling.  If you are making a pie where the filling

needs to be cooked with the shell, simply bake at 350 degrees F for 45

minutes or however long the recipe calls for.  Work foil over edges

while baking so the crust won't get overbrown.  Remove last five

minutes.

Source: Butter Busters by Pam Mycoskie


pie-crust

Date:    Wed, 06 Apr 94 15:23:59 PDT

From:    jmmille2@capalo.capalo.ingr.com (Joann M. Miller)

From 'Baking without Fat, which is published by George Mateljan of

Health Valley Foods.

Pie Crust

1 1/2 c Fat Free granola (without fruit added)

1 T frozen apple juice concentrate (defrosted)

1 T honey

1 egg white, unbeaten

Preheat oven to 325F. Grind granola in food processor for 2 minutes.

Add juice concentrate, honey and egg white. Process minimally to blend

ingredients, approximately 30 seconds.

Press granola mixture over botton of 9-inch nonstick springform pan.

Bake for 12-15 minutes at 325F.


pumpkin-cheese-pie

Date:    Wed, 23 Nov 94 10:50:10 EST

From:    dmc@cherry-semi.com (Dawn Chace)

F/F Pumpkin Cream Cheese Pie

Crust:

I used a pkg. of phyllo dough.  I just unrolled it out of the package, layed it

 on top

of the pie dish that I'd sprayed with Pam and pressed it in.  I used kitchen

scissors and cut off the excess.

Filling:

8 oz. f/f cream cheese

1 can pumpkin

3 Tbl. skim milk

4 egg whites

2 Tbl. pumpkin pie spice

1/4 c. maple syrup or honey

1 Tbl. vanilla

Mix everything in a blender and pour into crust.  I only have a deep dish pie

plate, so I doubled this recipe (I actually made 2 seperate batches).  I brushe

d the

crust with skim milk, wrapped aluminum foil around the edges and baked it at

350 for 30 minutes.  When I take it to my mother's house tomorrow, I will brush

the edges again, and probably bake it for 15 minutes, just to brown the crust.


pumpkin-pie

Date:    Fri, 01 Oct 93 08:39:38 PDT

From:    Michelle Dick <artemis>

PUMPKIN PIE

1 1/2 cups fat-free cookies, ground into fine crumbs [book suggests

   using Health Valley Fat-Free Date Delight Cookies]

3 egg whites, lightly beaten

1 16-oz can solid pack pumpkin

1/2 cup maple syrup

1 1/4 t cinnamon

1/4 t ginger

1/4 t cloves

dash nutmeg

1 T arrowroot

1 1/2 cups (12-fl oz can) evaporated skim milk

Preheat oven to 425 degrees F.  Moisten fingers with water and press

cookie crumbs over bottom and sides of a 10-in class pie pan.  Chill

while preparing remaining ingredients.  Combine egg whites, pumpkin,

maple syrup, spices, arrowroot and evaporated milk in a large bowl,

and mix until well blended.  Pour mixture into prepared pie pan and

smooth top with spatula.  Bake for 15 minutes, reduce temperature to

325 degrees F and bak an additional 40-50 minutes or until knife

inserted near center comes out clean.  Serve warm or at room

temperature.  Yields 8 servings.

Calories: 216, Fat: 0.4 gr, %CFF: 2%, Chol: 1.6 mg, Sod: 107 mg,

Dietary Fiber: 2 gr.

Source: Cooking Without Fat by George Mateljan.


pumpkin-pie-2

Date: Thu, 27 Jul 1995 15:00:10 -0700

From: Ann Miner <annminer@nauticom.net>

                    *  Exported from  MasterCook II  *

                             Easy Pumpkin Pie

Recipe By     :

Serving Size  : 16   Preparation Time :0:00

Categories    : Pies                             Low-Fat

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   2                    Egg Beaters

  16      ounces        Pumpkin -- canned

     3/4  cup           Sugar

   2      teaspoons     Cinnamon -- ground

     1/2  teaspoon      Ginger -- ground

     1/4  teaspoon      Cloves -- ground

  12      ounces        Evaporated skim milk

Note:  This filling is enough for two pies.  Prepare crust(s) using either

the Graham Cracker Pie Crust (Low-Fat) or Pastry Crust (Non-Fat) recipes.

 Preheat oven to 425 F.  Mix filling in order given.

 Pour filling into crust and bake 10 minutes.  Reduce heat to 350 F. and

bake 40 - 45 more minutes or until a knife inserted in the center comes out

clean. Garnish with Dream Whip.

 Per serving (filling only) :  0.01 g fat, 142 caloreis, 5.3 g protein, 0.4

mg cholesterol, 34 g.

carbohydrate, 60.5 mg. sodium  From:  _Butter Busters - The Cookbook_, from

the files of Linda Shogren


pumpkin-pie-3

Date: Tue, 3 Oct 1995 08:50:48 -0700

From: sherry@gorge.net (Sherry Rose)

Here's a pumpkin pie filling our family enjoys very much.

Process thoroughty:

        2  10.5 oz. packages soft silken tofu, lowfat

Then add:

        1  16 oz. can solid pack pumpkin or two cups cooked pumpkin

        3/4 cups sucanat or other granular sweetener

        1/2 tsp salt

        1 3/4 tsp. pumpkin pie spice

Process thoroughly. Pour into pie crust. Bake 375 degrees for 60 to 70

minutes or until a toothpick inserted in the center comes out almost clean,

or until it looks firm and slightly cracked in the center.

This is our traditional Hallowe'en pumpkin pie.


rice-crust

Date:    Wed, 26 Oct 94 10:29:16 EDT

From:    "R. S. Koss" <rskoss@bronze.coil.com>

Brown rice pie crust

1 1/2 cup cooked brown rice

1 egg white

mix them. press into a pie plate that has been coated with Pam. bake in a

preheated 350 degree oven for 10 minutes. fill with your favorite filling.


swedish-apple-pie

Date:    Sat, 07 Jan 95 12:44:34 PST

From:    Linda Luke <luke@honeydew.cc.wwu.edu>

I picked this recipe up while visiting Stemilt fruit warehouse in

Wenatchee, WA.  It is a family favorite and often requested by friends

for a weekly coffee get-together.

Swedish Apple Pie

1 cup flour

1 cups sugar

1/2 tsp vanilla

4 egg whites

2 tsp baking powder

2 cups finely chopped apple

Preheat oven to 350 degrees F.  In a large bowl, mix first ingredients;

the mixture will be thick.  Stir in chopped apple.  Spray a pie pan with

no stick spray.  Put mixture in the pan and bake for about 35 minutes.

I especially like to use Fuji apples.  Before baking I sprinkle the

top of the batter with a touch of cinnamon sugar.  We enjoy this warm

but it is ok cold too!


sweet-potato-pie

Date:    Tue, 04 Jan 94 08:27:00 EST

From:    "Shanks, Mira L." <MLM6@NCH08A.EM.CDC.GOV>

Sweet Potato Pie - VLF

***************************

2 cups cooked mashed sweet potatoes

5 egg whites, slightly beaten

1 cup brown sugar (granulated)

1 teaspoon cinnamon

1 teaspoon nutmeg

1/4 teaspoon allspice

1/2 teaspoon vanilla

1/2 teaspoon salt

1 cup evaporated skim milk

Phyllo Pie Crust

*******************

4 tsp. sugar (optional)

1 box Phyllo dough

Optional Topping

*********************

1 cup chopped roasted chestnuts (optional)

Cinnamon

****************************************************************************

************************

Preheat oven to 425.  Lightly spray 2 pie pans with nonstick cooking spray.

FILLING:

I used a pressure cooker to cook the sweet potatoes until very soft  and not

stringy.

Mash very well.  (I used a regular mixer)

Combine sugar, spices in a little bowl. Last add vanilla with the spices and

then mix into the potatoes.

Now , beat your egg whites and mix it in with the potato mixture.

Slowly mix in your evaporated skim milk and set aside.

CRUST

I took out the entire stack of phyllo sheets from the box.  Turned my pie

pans over and cut the entire stack to the appx. circumference of the pan so

I had a stack of circular dough.

Quickly, (dough dries out very fast and sticks together) layer 1 or 2 sheets

of phyllo on each of the pans, spray very LIGHTLY with non-stick cooking

spray and sprinkle with sugar and repeat until crust is the thickness you

desire.  (For 2 pies I used all the phyllo dough in the box)

I moistened my fingers to seal the edge of the crust and crimp as with a

"normal" crust.

Cover edges of crust loosely with foil.

Pour filling into the phyllo crust.   Sprinkle chopped chestnuts and

cinnamon on top if desired.

Bake for 15 minutes at 425. Reduce temperature to 350 and bake for about 30

minutes

more.

P.S.   This recipe resulted from converting Mama Naples Sweet Potato Pie

           Recipe using  the recipe makeover techniques from Shape

Magazine's VLF Pumpkin Pie recipe from 1993 November issue.


tofu-pumpkin-pie

Date:    Fri, 26 Nov 93 01:18:30 PST

From:    Michelle Dick <artemis>

The crust for this pie worked reasonable well.  The rim of the crust

turned rock hard and was essentially inedible (looked pretty, though).

But the crust that was under the pie was moist and very edible.  Not

flaky, of course (you need oil to get a flaky crust), but a very

servicable and decent crust.

PASTRY CRUST (VEGAN)

1 cup all-purpose flour

3/4 t salt

1/3 cup light corn syrup

2 T Rice Dream

Mix together all ingredient in a bowl and shape into a ball.  Try to

work the dough as little as possible.

Place the ball of dough between two sheets of wax paper that have been

dusted with flour.  Roll out the ball of dough between the sheets

until it is large enough to line a 9-inch pie pan.  You may need to

stop midway and re-flour the paper to keep the dough from sticking.

Slightly grease a glass 9-inch pie plate (with 1/4 t of oil or a quick

squirt of non-stick spray).  Carefully place the crust in the pie

plate.  Crimp the dough around the rim so it looks nice.

Set aside.

TOFU PUMPKIN PIE

1 1/2 packages Mori Nu Lite Tofu (firm)

1 16oz can pumpkin (or 2 cups cooked pumpkin)

2/3 cup honey

1 t vanilla

1 T pumpkin pie spice  (or 1 1/2 t cinnamon, 3/4 t ginger,

                        1/4 t nutmeg, 1/4 t cloves)

1 unbaked fatfree 9" crust

Pre-heat oven to 400 degrees F.  Blend tofu in blender until creamy

smooth.  Add pumpkin, honey, vanilla and spices and blend well.  Pour

into unbaked crust.  If using a fatfree flour crust, cover crust rim

with foil.  Bake for approximately one hour or until toothpick

inserted in center comes out almost clean.  Chill.

Nutritional info for 1/8 of pie:

219.4 calories, 1.0 gram fat, 4%CFF, 139mg sodium.


tortilla-crust-pie

Date:    Sat, 15 Jan 94 15:44:46 CST

From:    <U33754%UICVM@UIC.EDU>

Very Fine Pie Crust and Pie (easy, total added fat=8 gms per pie)

2 whole wheat tortillas, 8 1/2 inch diameter (Garden of Eatin' is 4gms

      fat per tortilla, larger/smaller tortillas are okay, and fat free

      might work.  GofE ingredients are organically grown whole wheat

      flour, water, aluminum-free baking powder, soybean oil, and sea

      salt, 4 gms fat and 130 calories each).

pie filling (example follows)

4 granny smith apples (quartered, cored and sliced twice more per qtr.

      to get 12 slices per apple; and halve each of these slices

      crosswise to make the apple bits match the berry sizes better)

12 oz. bag berries (ie. fresh cranberries, defrosted frozen raspberries)

1/2 c. + 1 to 2 Tbs. sugar or Sucanat

2 Tbs. cornstarch (or 4 Tbs. flour)

water as needed

Cover the bottom of a pot with water.  Add cranberries, if you are using

cranberries, and boil until they pop, about 10 minutes or less.  Strain,

retaining the liquid.  Cover bottom of pot with water again, or use some

of the cranberry liquid, or the liquid drained from the defrosted fruit.

Add apples to the pot, and simmer for about 5 minutes, until the apples

begin to start cooking.  Add sugar, stir.  Mix the cornstarch in about

2 Tbs. of cool or lukewarm liquid (you can use plain water), until the

cornstarch is dissolved.  Add the cornstarch to the boiling pot, and

stir continuously.  If it starts to thicken too fast, remove from heat

and continue stirring until well mixed.  Add berries, stir.  Add any

optional ingredients (ie. lemon zest, kirschwasser liquor, currants).

Assemble the "crust" by softening a tortilla over heat briefly (if it

needs softening), and flatten it or shape it into an 8 inch pie pan (you

can use a 9 inch pie pan if the tortillas you find are bigger, or patch

a bunch of small tortillas together in a rectangular pan).  Pour in the

heated fruit mixture.  Soften the second tortilla, and press on top of

the pie, pushing the near-edges down into the pie to seal the edges (as

the juices rise to help form a seal) and form a sort of fluted "crust-

edge".  Score slice marks in the top crust, or cut a few air vents.

Optionally, brush crust lightly with a 2:1 concentration of sugar water,

and sprinkle surface with sugar or sugar/cinnamon mix.  Bake the pie for

only 15 minutes, at 400F, or remove as soon as the crust has become

crisp (<15 min).  Let cool at room temperature at least 1 hour before

serving, to get the juices to set, otherwise serve hot.  Serves 6.

Alternates: You may use two or more layers of tortilla, if you like, on

the bottom crust.  No oil is necessary.  :-)


vegan-pastry-crust

Date:    Tue, 01 Nov 94 07:09:00 PST

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

VT's VLF vegan pastry crust

From Nov.'94 _Vegetarian Times_, "Full of Flavor, Low in Fat Pies," recipes by

Bryanna Clark Grogan and Jane Weston Wilson.

Pastry for "free form pies" (you wrap the big piece of pastry up over the top)

1/2 cup warm soymilk

3 Tbs. leftover mashed potatoes or 3 Tbs. instant mashed potato flakes mixed wi

  with 2 1/2 Tbs. hot water

1 Tbs. maple syrup or honey

1 tsp. regular dry yeast or 1/2 tsp. instant yeast

1/4 cup whole wheat flour (not pastry flour)

1/2 tsp. salt

2 Tbs frozen apple juice

1 cup unbleached flour

Mix together soymilk, potatoes, syrup or honey, and yeast in a medium bowl or

a food processor bowl.  Let stand 5 minutes.  Add salt and flours.  If using a

food processor, process 30 seconds.  Otherwise, mix and knead mixture on a

lightly floured surface 5 minutes.

(It says here to place in oiled bowl and oil top lightly, but I think we can

figure out alternatives.)  Cover and let rise until doubled, about an hour.

Dough can also be allowed to rise in the 'fridge 2-24 hours.


vegan-pumpkin-pie

Date: Thu, 27 Jul 1995 15:00:10 -0700

From: Ann Miner <annminer@nauticom.net>

                    *  Exported from  MasterCook II  *

                            VEGAN PUMPKIN PIE

Recipe By     :

Serving Size  : 12   Preparation Time :0:00

Categories    : Vegetarian                       Desserts

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1 1/2  cups          Soymilk

   2      tablespoons   Ener-G-Egg Replacer

   1                    16-oz. can pumpkin w/o sugar

     1/2  cup           Maple syrup

   1      teaspoon      Cinnamon

     1/2  teaspoon      Ginger

   2                    Vegan pie crusts

Preheat oven to 425 degrees. Blend the soymilk and Ener-G Egg Replacer

together in a bowl using a whisk.

Add the remaining ingredients and mix well. Pour into two pre-made vegan

ie

crusts (available at some natural food stores and supermarkets). Bake 20

minutes at 425 degrees. Remove pies from the oven and allow to cool before

slicing and serving. Makes 2 pies.


yogurt-cheese-pie

Date: Thu, 06 Jul 1995 12:59:46 -0800

From: asha@hopf.dnai.com (Asha Dornfest)

yogurt cheese pie

Yummy, vlf ...the only thing is that the crust is a bit tough, so make it as

thin as you can.

Prepare yogurt cheese:

drain 1 quart Dannon non-fat yogurt in the fridge for at least 10 hours. I

specify Dannon, because it is mild-tasting.

Prepare crust:

1 1/2 c. graham cracker crumbs

3 tablespoons yogurt

1 1/2 tablespons honey

1/4 teaspoon cinnamon

Mix everything well (i mixed it in a food processor).  Press into pammed pie

pan with wet fingers.  Bake at 350 degrees f for 15 minutes.  Let cool.

Gently fold into yogurt grated zest of a lemon, a drop of vanilla, and

enough honey to sweeten to your liking.

Once crust is cool, spoon filling into crust.  Top with sliced strawberries

and blueberries (or fruit of your choice).  You can make it very fancy -

impresses your friends!  Serve, or better yet, chill, and serve later.

btw, the fat content in the crumbs (per 1/8th of a pie) are 1.5 g.  There is

no other added fat.


barley-pilaf

Date:    Sun, 03 Apr 94 20:04:36 CDT

From:    KRSK@db1.cc.rochester.edu

Barley Pilaf (also adapted from Great Grains)

3 c. stock (plus more for 'sauteing' the vegs)

1 c. pearled barley

3 scallions, chopped

1 celery stalk, chopped

1/2 pound mushrooms, sliced

1/2 tsp. salt (may be omitted or reduced)

1/4 teaspoon pepper

1. In a medium saucepan, heat the stock to boiling over high heat. Add the

barley, reduce heat to a simmer, cover and cook until tender, about 50 minutes.

Drain and place in a large bowl.

2. In a medium skillet, heat a few tbs. of stock over medium heat. Add the

scallion and celery and cook until the celery is crisp-tender, 5-6 minutes.

Add the mushrooms, salt and pepper and cook unitl the vegetables are soft and

most of the liquid from the mushrooms has evaporated, about 5 minutes.

3. Stir the cooked vegetables into the barley. Mix well. Serve hot or cold.

5 servings, refrigerates well (makes a great lunch salad).


bulgar-pilaf

Date: Thu, 28 Sep 95 11:56 EDT

From: jgordon@cce.cornell.edu (Jan Gordon)

Bulgar Wheat Pilaf

sautee onions, celery, bell pepper, sliced mushrooms whatever, in

broth or wine or just dry, add 1 cup bulgar and 1 1/2 cup

broth. Cover, bring to a simmer, turn off heat and let stand for 20 -

30 minutes.  Season with salt and pepper to taste.


bulgar-wheat-pilaf

Date:    Fri, 06 Aug 93 09:00:32 PDT

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

Subject: bulgar wheat pilaf recipe

I had a friend to dinner last night and served the Chilean Black-Eyed

Peas and Winter Squash from Lindsay Wagner's _The higher Road to

Health_.  As a side dish I made bulgar wheat pilaf <recipe to follow> to

which my friend commented, "Please excuse me if I don't eat that, isn't

bulgar wheat in tabouli?..I hate tabouli."  She had seconds of my pilaf.

BULGAR WHEAT PILAF

bring 3 cups water or vegetabe broth to boil <I used water and added

veggie chicken broth mix for flavor and saltiness>

add one head celery, chopped

one large onion, sliced thin

simmer 5 minutes

add 2 cups bulgar wheat

simmer on low about 25 minutes

turn off heat and let stand 5 or more minutes

I have also made this a one pot meal, adding more vegetables such as

sliced mushrooms, green beans or peas, you get the idea.  Toss in some

herbs, too, can't hurt.


couscous-pilaf

Date:    25 Aug 93 12:54:06 -0900

From:    "Ari Kornfeld" <ari_kornfeld@qm.sri.com>

I like couscous - it is very simple to prepare and has an interesting

texture.  The following recipe took me around 20 minutes from start to

eat and that was with alot of fiddling in between.  This recipe also

includes "balsamic fried" onions.  I love the taste (thanks FFers for

introducing me to this) and will never go back to regular frying

onions.

"BASIC" COUSCOUS PILAF

1 cup couscous

1 1/4 cup water

1 medium onion

balsamic vinegar

1 (peice???) celery

currants

cumin to taste

chile pasillo to taste (this is not a hot chile)

other spices?

- chop onion, heat frying pan on medium/high flame, pour in enough balsamic v.

to cover the bottom generously.  add onions.  stir onions until they have been

coated with balsamic then cover and cook, stirring occasionally until onions

are translucent but not limp.  at this point the onion should be a little

crunchy and very sweet.  If you chopped the onion coarsely chop some more right

in the pan.

- while onion is frying, heat up the water to boil

- chop celery

- mix all dry ingredients - use lots of currants (if you don't have currants

use raisins but currant are more compatible - especially in size.)

- when water boils turn off heat and add all dry ingredients (or add celery a

minute earlier - that's what i did last night and it worked nicely.) stir then

cover for five minutes

- around halfway through the five minutes add the fried onions, stir in and

cover.


itch-pilaf

Date:    Sun, 09 Oct 94 09:31:04 CDT

From:    HYENIKOMSHIA@wellesley.edu

Here is a recipe (minus the oil) that my Armenian grandmother makes

during Lent.

Itch Pilaf

**********

1 cup #1 bulgur

1 small can tomato sauce (sorry, I forget how many ozs, but it is the

  smallest kind of generic, cooking style sauce sold - about 4-6  ozs)

0.5 of tomato sauce can worth of water

salt

paprika

juice of 1.5 lemons

chopped parsley and chives

Mix bulgur, tomato sauce and water.  Wait until liquid is absorbed.  Add

the rest of the ingredients to taste.


magenta-millet-pilaf

Date:    Mon, 23 Jan 95 19:19:00 PST

From:    artemis@netcom.com (Michelle Dick)

This is from Lorna Sass's _Great Vegetarian Cooking Under Pressure_.

It's an absolutely gorgeous dish, perfect for any holiday (esp

Christmas, since it has a bright crimson color, speckled with green

mint).  I adjusted the spices to suit my tastes and the recipe is

listed as I made it.  I used a T-Fal pressure cooker and a flame

tamer.  No burning millet whatsoever.

MAGENTA MILLET PILAF

1 cup millet, rinsed and drained

2 cups boiling water

1/2 lb beets, scrubbed, trimmed, and cut into 1/2 inch dice (no need

to peel.  I used 3 bulbs, slightly over 1/2 lb, even a bit

more would be OK)

1/2 t salt

1/8 t allspice (I really don't think this did anything for the dish,

however)

----

1 T fresh orange zest (you should need 2 oranges for this recipe)

2 T minced fresh mint

6 T fresh orange juice

salt, to taste

Heat nonstick or cast iron skillet over high heat.  Toast millet till

it gives off a nice popcorn smell and starts to dance about the pan.

Place millet in pressure cooker pot when done.

Heat flame tamer and place pressure cooker on top.  Add boiling water,

beets, salt, and allspice to pressure cooker.  Lock lid and bring up

to high pressure.  When high pressure is reached, turn down heat to

maintain pressure and hold for 10 minutes (set a timer).

Meanwhile, zest one of the oranges.  You should get a yield of 1 T, if

not, use the other orange as well.  (If you don't have a zester, use a

sharp potato peeler to delicately remove just the orange peel, leaving

the bitter white pith behind.) Mince the orange zest.  Set aside.

Squish the oranges without breaking them by rolling them between your

hands and the counter.  This will make juicing go easier.  Cut in half

and juice.  You should get 6 T or so.  Since oranges vary in

sweetness, you will want to add the orange juice by taste.

Mince the mint and set aside.

After the 10 minutes are up on the pressure cooker, turn off heat and

move it to a cold burner.  Let sit for 10 minutes and then take cooker

to sink.  Run under cold water to release any residual pressure and

remove lid.

Add mint and zest.  Add orange juice to taste, and salt if needed.

Serve.

This dish looked stunning in my black octagonal serving dish.  A

splash of lemon or lime might also be tasty.


pilaf

Date:    Wed, 18 May 94 10:12:13 EDT

From:    Kirstin Reade Wilcox <krw3@columbia.edu>

Clean-out-the-fridge pilaf

2 c brown basmati rice

4 c water

1/3 lb mushrooms, chopped

1/2 of a green pepper, diced

1/2 of a red pepper, diced

1 onion, chopped

2 plum tomatos, chopped

salt to taste

Throw everything in a pot, bring to a boil, cover and simmer for 45

minutes until the rice is cooked.


pilaf-2

Date:    Thu, 15 Sep 94 14:37:00 CDT

From:    Nimbus Couzin <nimbus@physics.purdue.edu>

Pilaf..(vegan, tested, yummy)

Ok... a simple recipe, that can easily become a staple :

Find a big pan, into it, toss :

brown rice (fill about a quarter of the pot)

lentils (about half as much as the rice you just put in); brown,

        yellow, green, etc...split peas?.....

onions (a whole bunch, depends on pot size)

veggies  (eggplants, cubed, maybe one or two; OR green/red peppers; OR

          veggie of choice - mushrooms?)

garlic (as much as you like. Lots for me of course)

Now add lots of good indian spices : turmeric, cumin (lots), coriander,

          whatever else you like, ginger powder (fresh is better),

The pot will be pretty full now, hopefully less than 2/3 full...Fill most

of the way with water  (3/4), cover, bring to a boil, then simmer for about

forty five minutes....You will now have a huge pot full of excellent food!

OH!!!!! I forgot about the dried chili peppers - I put about five to eight in,

but  I make a huge pot.. trial and error will be necessary to avoid making it

too hot, but they are crucial for me at least....

The result is very low fat, high in fiber, moderate in protein (perhaps a bit

high because it is a beany food), complete with lots of good veggies!! Quick

to make, and can be saved and reheated as needed...


three-grain-pilaf

Date:    Sun, 30 Jan 94 22:41:48 EST

From:    Jane Segelken <jsegelke@cce.cornell.edu>

This is adapted from _Three-Grain Pilaf with Dried Apricots & Cherries_ in

a recent _USA Weekend_.

Pilaf

1/3 cup quinoa

1/3 cup bulgur wheat

1/3 cup black japonica rice

1/4 cup dried cranberries

1/4 cup raisins

1/2 cup apple juice or cider

1 small chopped onion

3 cups vegetable broth or water

combine cranberries and raisins with the apple juice in a small pan. cover

and bring to a boil. reduce heat and simmer gently for about 10 minutes.

Saute the onion in a little broth or water. Add the rice, bulgur and

quinoa and saute for aobut 4 minutes. Add the vegetable broth and stir in

the fruit. Transfer to a baking dish with a cover. Bake in a 350 oven for

about 35-40 minutes. Remove from oven (make sure most of the liquid has

been abosorbed). Let sit for 5 - 10 minutes. Serve.


two-grain-pilaf

Date:    Thu, 17 Mar 94 12:42:55 +0600

From:    offer@mamba.asg.arlut.utexas.edu (Debora Offer)

Modified from recipe in "Healthy Eating with Pasta, Beans & Grains" by

Land O'Lakes.

Two Grain Pilaf with Wild Mushrooms

1/2 cup uncooked barley

1/2 cup uncooked wild rice

3/4 cup water

1 2/3 cup veg stock

1 tsp dried thyme leaves

1/2 tsp salt

1/2 tsp dried marjoram leaves

1/4 tsp pepper

white wine for sauteing

1 med (1/2 cup) carrot, thinly sliced

1 cup sliced or chopped fresh mushrooms

(shiitake, chanterelle recommended, I used crimini)

1 stalk (1/2 cup) celery, sliced

1 med (1/2 cup) onion, chopped

In 3-qt saucepan combine barley, rice, water, veg broth, thyme, salt,

marjoram and pepper.  Cook over high heat until mixture comes to a

full boil.  Reduce heat to low.  Cover; continue cooking until water

is absorbed and barley and rice are tender (40 to 45 minutes).

Meanwhile, in 10 inch skillet saute carrot in wine for 2 minutes.  Add

mushrooms, celery and onion.  Continue cooking, stirring occasionally,

until celery is crisply tender.  Stir carrot mixture into rice mixture.

Yield: 8 servings (as a side dish) Prep time: 15 min  Cooking time:  51 min


black-bean-pizza-dough

Date:    Mon, 25 Apr 94 08:21:32 CDT

From:    Jeanne Chappell <jchappel@tyrell.net>

From "The Best Pizza is made at home" by Donna Rathmell German

     Black Bean Thin Crust Dough

-----------------------------------------------------------------

1t active dry yeast

2 C bread flour

1/4 t salt

1/2 C lukewarm water

1/2 t cayenne pepper, optional

1/4 C black bean puree (if use canned beans, rinse and drain first)

Combine and knead all ingredients (I used my bread machine)

Let rise 50-60 minutes

Roll dough on a cornmeal-covered counter

Place dough in pizza pan

For a thin, crispy crust, place toppings on dough and bake immediately

For a thicker, chewier crust, allow dough to rise 15-30 minutes before

adding toppings.

Place pizza on the bottom rack of oven (Preheated to 500 degrees) 5-10 min.

We filled our pizzas with pizza sauce, rest of the black beans, tomatoes,

zucchini, onions...

BONUS:   Pizza Dough Chips

I rolled out the left over dough and cut it into 'chip' size squares and

baked them in the oven. The next day, I fixed one of our favorites, Bean

Salsa (from this list) and we used these 'chips' for dipping.  One problem

with the 'pizza dough chips' - they puffed up like 'puff balls'.  Next time I

am going to prick each 'chip' with a fork.


bm-pizza-dough

Date:    Wed, 24 Aug 94 23:27:34 PDT

From:    Zite Hutton <hutton@henson.cc.wwu.edu>

  Joe Miko requested a pizza dough recipe a couple of days ago that will

work in a DAK Turbo Baker II.  That's the kind of bread machine I have -

and here's the pizza dough I've been making (and am very pleased with).

I have been told that the DAK and Welbilt machines need a slightly

different dry to wet ingredient ratio than other bread machines - and

I'm not sure in which direction, so others may need to experiment.

This is an adaptation of the pizza dough recipe on page 522 of Ornish's

"Program for Reversing Heart Disease".

BREAD MACHINE PIZZA DOUGH

I generally start the dough about 2 hours (or 2 1/2 hours) before I want

to cook the pizza.

Set DAK Turbo Baker II machine on "white bread" and "manual" - I also use

the "turbo" setting.

Place in bread machine:

1 scant Tbsp. active dry yeast

3 cups all-purpose flour

1 pinch of sugar

1 tsp salt

1 1/4 cups warm water

I then let the dough run through "manual" cycle (doesn't bake).  It beeps

off, and usually by the time I am ready to use it, the dough has risen to

the top of the baking pan.

Preheat oven to 450 degrees F.

Punch down dough, take out of machine, knead for about 1 minute.  (I put

it on a floured surface.)  Stretch the dough with your fingertips to form

a circle.  It should be flat in the middle and thicker around the edges.

(My husband uses a rolling pin, and usually turns up and crimps the edge.)

Sprinkle cornmeal over a pizza stone or heavy baking pan and then

transfer the dough to the stone or pan.

Place toppings and herbs (I use a lot of oregano) on pizza, and bake for

10 to 15 minutes, until the crust has browned.

Makes 1 12-inch medium thick-crusted pizza.

Ideas for pizza toppings:

Sauce: canned tomatoes, drained, then pureed

Sauce: roasted red peppers, pureed (instead of tomatoes)

Herbs:  basil, oregano, thyme, pepper, rosemary

(Wild) mushrooms, thinly sliced

Zucchini, thinly sliced, sauteed

Fresh chopped spinach and fresh sliced tomatoes

Nutritional yeast for a "cheesy" taste


bm-pizza-dough-2

Date:    Tue, 15 Nov 94 16:26:29 EST

From:    mbrown@rucs2.sunlab.cs.runet.edu

Subject: Bread Mach. Pizza Crust

Here's the no-oil pizza crust I wrote about. This recipe is for

machines that make the big loaves of bread; I'll post one for

machines that make little ones, too (but I haven't tested it).

No-Oil Pizza Crust for Large-Loaf Bread Machines

1 Tbs. yeast

1 tsp. sugar

1/4 cup cornmeal

3 Tbs. whole wheat flour

3 cups white bread flour

1 1/4 cups warm water

2 Tbs. applesauce

put bread machine on white bread - manual setting and dump

ingredients in according to your machine's preferences

when cycle is all done, remove and separate into 3-4 balls of dough.

Place on floured wax paper and let rise for about 20 mins. more (add

a little flour if dough is too sticky). Shape, top, and bake til done

in a very hot oven (mine goes to 550 degrees).

Notes: When I didn't have cornmeal, I substituted whole wheat flour

and it worked just as well. Also, the first time I made it, I had to

use oil (my kids had eaten all of the applesauce) -- it worked just

the same, so the substitution of applesauce seems to make no real

difference in taste, texture, or appearance.

Pizza Crust for Small Bread Machines

2 1/4 cups bread flour

1 tsp. salt

1 1/2 tsp. applesauce

3/4 cup water

1 tsp. yeast

after cycle is done, cut into 4 portions; cover with plastic wrap

and let rise for 20 mins. Shape, top, and bake 12-15 mins. in

a 500 degree oven.


cornmeal-pizza-dough

Date: Wed, 14 Jun 1995 14:55:58 -0700

From: makey@rohan.sdsu.edu (LMM)

 Cornmeal Pizza Dough (adapted from p54, The Way to Cook, JC)

 A small proportion of cornmeal in a pizza dough gives a pleasently crisp

 texture, and I find this fourmula particularly successful for the home pizza

 oven.

 For a disk 12-14 inches across and about 1/4 inch thick

 The yeast mixture

 1 pck dry-active yeast (Scant Tablespoon)

 1/4 cup tepid water (not over 110 F)

 1/8 tsp sugar

 Mix and proof for a few minutes until bubbly.

 Additions to the yeast mixture

 1 Tbsp non-fat dry milk

 1/4 cup water, plus more later, if needed

 Whisk in to yeast mixture.

 The dry ingrediants

 1 cup all-purpose flour

 1/3 cup cornmeal

 1/4 tsp salt

Paraphrased Directions:

Mix, knead, let rise to 1 1/2. Pat down and fold in thirds, let rise again

until more than doubled. Gently shape.


crusty-pizza-dough

Date: Wed, 27 Sep 1995 23:40:12 -0400

From: ReddHedd@aol.com

Here is the recipe for my favorite pizza crust.  I've been tinkering with it

for the last few months, and I've finally come up with one I can be happy

with (and without using any oil).

CRUSTY PIZZA DOUGH

(for a 1 1/2-pound bread machine)

1 c. Water

1  Tbsp. Unsweetened applesauce (preferably Granny Smith)

1/2 tsp. Salt

1 1/2 c. All-purpose flour

1 1/2 c. Whole wheat flour

1 1/2 tsp. Yeast

Use the dough cycle (or the basic cycle on manual).  Once dough has gone

through the first rise & a full second kneading, remove the dough from the

bread machine.  Roll dough into a rectangle or circle (depending on your

pizza sheet).  Spray pan with a little Pam.  Place dough on pan, turning any

excess dough under to form a crust along the outer edge.  For a thick & chewy

crust, let rise 30 minutes before baking; for thin crust, bake right away.

 Bake in a preheated 500 F oven for 3 minutes.  Remove and add sauce &

toppings.  Bake for 5 to 7 minutes until crust begins to brown and any cheese

is melted.  (HINT: When using fat free cheese, always place the cheese on the

absolute bottom of the toppings -- on top of the crust, but under the sauce.

 This will prevent the

cheese from becoming rubbery.)  NOTE: You can add herbs or garlic powder to

the pizza dough as it is kneading for a more flavorful crust.  Serves 4.  333

calories per serving.  1 g fat.  4% of calories from fat.


deep-dish-pizza

Date:    Fri, 04 Feb 94 12:08:28 EST

From:    Ginny <VMMILL00@UKCC.uky.edu>

Deep dish pizza

Last night I made a deep dish pizza that was inspired by a recent

episode of "The Frugal Gourmet".  It turned out so well that I thought

I'd share it with you.  I'm having leftovers for lunch today.  I'm

also writing it up from memory and have no "real" recipe, so bear

with me.

CRUST:

Approx. 2 1/2 cups whole wheat flour

1 pkg. fast rising yeast

1 tsp. salt

1 tsp. sugar

1 cup of very warm water

FILLING:

1 package Health Choice brand shredded pizza cheese

2 cans whole tomatoes (plum would've been best, but I didn't have any)

A generous handfull of fresh basil leaves, chopped (dried is o.k.if it's

  all you have)

Cracked black pepper, salt and oregano to taste

4 or 5 large cloves of fresh garlic, minced

1 very large onion, sliced thinly

2 10 oz. packages of frozen spinach, thawed

1 fresh tomato, thinly sliced

To make the crust, combine the yeast, salt, sugar, 1 cup of the flour

and the cup of warm water.  Mix thoroughly.  Since you aren't proofing the

yeast first, the water needs to be a bit hotter than usual.  Add enough of

the remaining 1 1/2 cups of flour to form a soft dough.  Knead it for

a few minutes, then put it back in the bowl, cover and set aside to rise.

In the meantime, prepare the veggies.  Saute the onions in some red wine

until caramelized.  Squeeze the moisture out of the thawed spinach.  Break

up the tomatoes slightly and set them in a seive to drain.  You don't want

them soupy.  Save the juice for something else.

When the pizza dough has more or less doubled in bulk (usually in less than

an hour - I find you don't need to be too technical with pizza dough),

punch it down.  Lightly spray a 10 inch spring form pan with cooking spray.

Press the dough into the pan and up the sides.  Spread the shredded cheese

over the crust.  Top with the tomatoes which have been mixed with the

basil leaves.  Season with the salt, oregano and black pepper.  Sprinkle

the minced garlic over the tomatoes, then the add the sauteed onions.

Top the onions with the spinach and then arrange the sliced tomato

decoratively on top.  Bake at 425 in the middle of the oven for about

45 minutes or so.  Since it's so thick, it takes quite awhile for the

filling to heat all the way through. It makes a lovely presentation

when you remove the ring from the spring form pan.

The fillings I used are what I happened to have around the house.  You

can use anything you wish.  I think artichokes, mushrooms, eggplant,

roasted peppers and brocolli would be especially good.  I was quite

pleased with the way the Healthy Choice fake cheese melted.  Recently,

I tried the Kraft fatfree singles (sharp cheddar flavor) and found them

to be as good as any full fat processed cheese slice (for what that's

worth).  They melted well as part of a burrito filling.


herbed-pizza-dough

Date:    Tue, 03 Jan 95 09:05:01 EST

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

Made this last night, modified for the mixer (instead of hand kneading)

HERBED PIZZA DOUGH

2 3/4 c bread flour plus 1/2 cup flour for "working" the dough

7 oz warm (105F - 115F) water

1 TBSP yeast

1 TBSP mixed herbs for pizza (oregano, parsley, etc.)

1 TBSP chopped sun-dried tomatoes

1 tsp salt

Cooking spray

Dissolve the yeast in the water until foamy (about 10 minutes).  Place in

mixer bowl and add salt, herbs, dried tomatoes and flour.

Knead on low (speed 2 on Kitchen Aid) until ball forms and climbs up dough

hook (takes about 5 minutes).  Place in bowl that has been sprayed lightly

with cooking spray.  Cover and set in a warm place to rise (1-2 hours).

Makes a crust for a large (12" or more) pizza.

You can probably knead this by hand for 10 minutes and get the same results.

I topped the pizza with onions I dredged in flour and lightly sauteed in

some cooking spray and some cooked, sliced potato.  Baked on a perforated

pizza pan for 20 minutes at 425F.  It was very good.


mexican-pizza

Date: Wed, 27 Sep 1995 23:40:12 -0400

From: ReddHedd@aol.com

MEXICAN PIZZA

Crusty Pizza Dough (see recipe below) or any unbaked, low fat, pizza shell

1 16-oz. Can fat free "refried" beans

2 tsp. Fajita seasoning

6 slices fat free cheese singles, sharp cheddar flavor (I like Kraft the

best.)

1 to 2 c. Bottled chunky salsa

2 scallions with tops, sliced

1 c. Lettuce, chopped

1 jalapeno pepper, chopped

1 c. Nonfat sour cream

Make pizza dough.  Bake for 3 minutes in a 400 F oven.  Remove from oven &

top in this order: cheese singles; refried beans; fajita seasoning.  Return

to oven and bake until pizza crust turns light brown and is baked.  Remove

from oven and cut into 8 slices.  Place lettuce, salsa, jalapeno, scallions &

sour cream out in bowls for everyone to choose their own topping.  Serve

warm.  Serves 4.  529 calories per serving.  1 g fat.  2% of calories from

fat.

Here is the recipe for my favorite pizza crust.  I've been tinkering with it

for the last few months, and I've finally come up with one I can be happy

with (and without using any oil).

CRUSTY PIZZA DOUGH

(for a 1 1/2-pound bread machine)

1 c. Water

1  Tbsp. Unsweetened applesauce (preferably Granny Smith)

1/2 tsp. Salt

1 1/2 c. All-purpose flour

1 1/2 c. Whole wheat flour

1 1/2 tsp. Yeast

Use the dough cycle (or the basic cycle on manual).  Once dough has gone

through the first rise & a full second kneading, remove the dough from the

bread machine.  Roll dough into a rectangle or circle (depending on your

pizza sheet).  Spray pan with a little Pam.  Place dough on pan, turning any

excess dough under to form a crust along the outer edge.  For a thick & chewy

crust, let rise 30 minutes before baking; for thin crust, bake right away.

 Bake in a preheated 500 F oven for 3 minutes.  Remove and add sauce &

toppings.  Bake for 5 to 7 minutes until crust begins to brown and any cheese

is melted.  (HINT: When using fat free cheese, always place the cheese on the

absolute bottom of the toppings -- on top of the crust, but under the sauce.

 This will prevent the

cheese from becoming rubbery.)  NOTE: You can add herbs or garlic powder to

the pizza dough as it is kneading for a more flavorful crust.  Serves 4.  333

calories per serving.  1 g fat.  4% of calories from fat.


pasta-pizza

Date:    Wed, 03 Aug 94 19:02:01 EDT

From:    matejkrf@Picard.ml.wpafb.af.mil (Richard F. Matejka)

                   *  Exported from  MasterCook Mac  *

                               Pasta Pizza

Recipe By     : Art Ginsburg (Mr. Food)

Serving Size  : 8    Preparation Time :0:20

Categories    : Pasta

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  ----------------------------

   1      lb            elbow macaroni or other pasta shape

   1      tbsp          Italian seasoning

   2      cloves        garlic -- crushed

     1/2  tsp           red pepper -- crushed

   1      8 oz can      tomato sauce

     1/4  c             nonfat Parmesan cheese

   1      15 oz can     stewed tomatoes

   2      c             any combo. vege. celery, onions,

                        red and green bell peppers, zucchini,

                        carrots, or spinach

     1/2  c             peas

   1      c             nonfat mozzarella cheese -- shredded

Preheat oven at 400. In a pot of boiling water, cook pasta until just

underdone; drain. Place pasta in a 9"x13" baking dish  that has been

sprayed with cooking spray; toss with Italian seasoning, garlic,

crushed red pepper, tomato sauce, and Parmesan cheese. Pour stewed

tomatoes over the top, then layer remaining ingredients, ending with

the mozzarella cheese. Bake 25 to 30 .

                   - - - - - - - - - - - - - - - - - -


pepper-onion-pizza

Date:    Fri, 27 Jan 95 17:27:29 -0400

From:    frankm@extendsys.com (Frank I. Mason)

Last week I was in Seattle @ Palomino an Italian Restaurant (downtown)

and had there Pepper & Onion Pizza.  There ovens are heated with applewood

and are a site to see in themselves.   The interesting parts of the pizza

was a thin

crisp crust (from the wood oven) and little if any sauce.

Well here is my attempt from last night:

(just for fun I made it without a wood fired oven)

Sweet Peppers & Onion Pizza:

Crust:

1/2 Cup                                  whole wheat flour

1-1/4 to 1-1/2                         un-bleached  flour

1 tsp.                                        yeast

2 tsp.                                        sugar

3/4 Cup                                   HOT water (120 deg)

1/4 Cup                                   Corn Meal  (for flouring pan only)

Topping:

1 (6oz) can                               tomato paste

1 medium                                 yellow pepper

1 medium                                 red pepper

1 medium                                 yellow onion

1 (8oz) can                              mushrooms (I didn't have any fresh

ones)

1 Cup                                      FF mozzarella (or equivalent)

1 (14oz) can                            Pealed Italian Tomatoes

                                                w/ Garlic & Spices ((DRAINED))

2 cloves                                   garlic (I like my garlic if you

don't....)

Directions:

PreHeat Oven to 450 deg.

First the crust, In a large bowl dissolve the yeast and sugar in hot water.

Add whole wheat flour and 1/2 Cup of the un-bleached flour and stir.

Work in the remaining flour till dough is dry enough to roll.  Roll dough

on floured surface till thin and the size of a large cookie sheet. ( Mine was

so large I had to trim it).  Place on a corn meal floured cookie sheet.

(I used a little oil spray to make the corn meal stick)

At last Toppings, lightly brush the dough with tomato paste (I ended up using

only 1/2 of the can).  Slice, mince, shred remaining ingredients place on pizza

and slide in the oven for 15-20 minutes.

The resulting dinner passed the significant other test...


pizza

Date:    Mon, 21 Jun 93 14:27:56 PDT

From:    Peter_Brooks <pb@hpocia.sj.hp.com>

Note:  This is a first cut at a recipe.  It's heavy on canned goods

and thus salt.  It is reasonably low fat, since the only fat was in the

pre-prepared crust.  I also made 2-3X times the sauce/toppings that

I really should have done.  So it goes.

Superfast Pizza (EXPERIMENTAL, POTENTIALLY VEGAN)

Crust: 1 large prepared: (I have a serious weakness for fresh bread.

In self defense, I gave up baking.  Those with no problems with breads

or baking, substitute your favorite crust.  IMHO, whole wheat would be

perfect.)  The commercial crust would be the only non-vegan

ingredient, as far as I know.

Sauce:  (makes enough for at least two pizzas.  should freeze well.)

  1 can S&W pasta sauce.  Contains no oil.  Not too bad for sodium, for once.

  1 14 ounce can beans.  I used S&W Pinquinto beans, a small bean about the

    size of a black bean, but closer in looks and taste to a Pinto.  This

    is somewhat spiced up (mexican style flavorings), so I carried the theme.

  Spices and herbs to taste:  I use powedered garlic, oregano, fresh ground

    black pepper.  To continue the mexican style, I used a bit of cumin.

    (Hey, mexican style pizza is pretty good, though I had to watch out

    for the jalopenos at Renato's pizzeria in East San Jose...  )

  In a medium bowl, combine the pasta sauce and beans.  Stir to mix.

  Add spices to taste.  You won't need to add salt.  (The pinquintos had

  about 400mg salt per half/cup...)

More toppings:  Also made enough for two...

  One medium yellow onion, sliced.

  1 cup (3 ounces) mushroom, sliced.

  1 ounce dried tomatoes.  (home dried, no oil.)

  1 ounce (far too much) nutritional yeast.  I suspect 1/4 ounce would be

    better for this.

Saute the onion and mushroom via your favorite method.  (I used cooking spray,

since I had previously 'deseasoned' my frying pan.  To deglaze, I used

vinegar.)  30 seconds before quitting, add the dried tomatoes.  Enjoy

the odors.

{Prebake the crust.  I didn't, but wish I had).

Assembly:

Place the onion/mushroom on the (prebaked) crust.

Spread the sauce/beans over the toppings and spread to cover.

Sprinkle the nutritional yeast over the sauce.  Make sure the yeast is all

in contact with the sauce.  (prevents burning.)

Bake.  (I baked the unbaked assemblage 11 minutes in a preheated 400

degree convection oven.  With the *recommended* quantities, this should

be sufficent in any oven.  If the crust is prebaked and already warm, it

will be very short, indeed; all you'll need to do is warm/crisp the

sauce/yeast.)

Serve.


pizza-2

Date:    Mon, 23 Aug 93 13:18:02 CDT

From:    <U33754%UICVM@UIC.EDU>

Pizza (Pissaladiere -- for the French word for tomato-less and

cheeseless pizza, ... I still think tomato slices would be a good

addition, and tomato sauce might work as long as it's not too liquidy.

1 tbsp. baker's yeast

1 tbsp. Sucanat

1 cup warm water

2 cups unbleached white flour

1 cup whole wheat flour

1 cup corn flour (approximate)

3 tbsp. dried tomato bits

1 cup water

1 1/2 tsp. salt

filling can be slightly steamed veggies of your choice, i used:

1 red capsicum (a red "bell pepper")   this is the decorative topping

1 orange banana pepper (hot)        this too is decorative (hot) topping

4 small eggplant (2 medium or 1 large)

water

3 small leek (2 medium or 1 large)

water

1 1/2 tbsp. capers

2 tbsp. balsamic vinegar (approximate)

10 basil leaves

salt

cracked black pepper

Preparation: Turn oven to 400 F, place red capsicum (cut side down), orange

banana pepper, and sliced eggplant in oven.  Use pie pan for the eggplant,

because then you can add a little water to it as needed, as it will seem dry

after some time in the oven.  These cook for about 30 minutes.

Prepare a spring form cake pan with a bit of oil or Pam, and dusted with corn

meal or corn flour.  The diameter is about 8-9".

Meanwhile, combine baker's yeast, Sucanat and warm water, place in

warm place so it will "grow" and get foamy.  Then, combine 3 cups

flour and salt, set aside.

Slice leek and saute in water, until carmelized (preferably).  Simmer

more water in another pot and add dried tomato bits, simmer a minute

to get soft, drain but retain the water which will be tomato-colored.

By this time the yeast will have "grown", pour this in with the 3 cups

of flour and salt, add tomato bits, and 1/2 cup of the tomato-water.

Stir.  Prepare a flat surface with corn flour, kneading some of this

into the dough to get it ready to roll out.  Roll out into a wide

circle, about 5 inches wider than your pan.  Be innovative in picking

this up and placing it centered in your pan.  The extra width will go

up the sides of the pan.  (I cut a circle about 1" wider than the pan,

dusted it well with the flour, then rolled it loosely to pick it up

and place it in the pan, then unroll, then add the rest of the dough,

packing it up along the sides).

Place this in a warm spot, and fill with the cooked leek, and salt

lightly.  Take eggplant out of the oven, layer it over the leek,

sprinkle with balsamic vinegar, add a layer of basil leaves, then a

second layer of eggplant, sprinkle with salt and cracked black pepper.

Sprinkle with capers, letting some get embedded into the dough.  As

you are doing all this, the dough will be rising.  Dot with *nofat*

cheese (optional).  Slice the cooked red pepper and banana pepper

lengthwise into 8 to 12 strips each.  Peel the peppers if you can

(paper bag technique may work), may be easier to peel the banana

pepper before you slice, and peel the red pepper after you slice.

Assemble pepper strips, alternating the two kinds, in a sunray

pattern.  Sprinkle everything with the remaining balsamic vinegar.

Dot center with whatever you have left, a bit of *nofat* cheese or a

basil leaf.

Bake 20-30 minutes.  Slice and serve.  Voila!  For anyone wanting to

make their own modifications on this "pizza", your ideas would be much

welcomed.


pizza-dough

Date:    Wed, 25 Aug 93 19:22:00 PDT

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

This is from pp.274-275 of Ornish's _Eat More, Weigh Less_, Jean-Marc

Fullsack' s recipe.

PIZZA DOUGH

1 1/2 cups warm water

1 tablespoon active dry yeast

1 teaspoon honey

4 cups unbleached flour

1/2 teaspoon salt

In a large bowl, combine the water, yeast, honey, and 4 teaspoons of

flour.  Stir gently to combine.  Cover the bowl with a damp towel and

let stand for 30 minutes in a warm place until foamy.

Add the remaining flour and salt, then knead for about 10 minutes,

until the dough is well combined and smooth; add small amounts of

additional flour if the dough is sticky.  Transfer the dough to a

large bowl, cover with a damp towel, and let rise in a warm place for

45 minutes, or until doubled in vol- ume.  Punch the dough down and

roll to fit into a 16-inch pizza pan.

When you've topped it with your favorite stuff, cook it in a preheated

450 degree oven for 15-20 minutes.

Here's my take on the recipe.  I added herbs and garlic powder to the

dough while kneading.  I sort of stretched it to fit the pan by

holding it in my hands and letting gravity pull down on it till it was

almost big enough, then spread it on the pizza pan.  I sprinkled more

garlic and onion powder all over the dough, but especially on the

edges.  I also sprinkled it with a little bit of corn meal for

texture.  I put it in the oven while I finished chopping my

veggies--about ten minutes?--so that it wsa not beginning to brown,

but there was a definite hardness to the puffed up crust.  This keeps

the sauce from getting the dough soggy.

I made a double batch the night before I wanted the pizza and then I

split it into three equal parts.  Each portion makes a thick, crisp

crust just right for my 12" pan.  The other two parts I froze.  I've

done this before and it works out wonderfully Acc ording to the

recipe, it can be frozen for 2 mo.

I do put a little pam in the bowl the dough sets in and a little on

the pizza pan, but otherwise it's VLF.  Not as hard to make as it

might sound!


pizza-dough-2

Date:    Fri, 18 Nov 94 11:21:13 EST

From:    Redcz@aol.com

Here's a Thin Pizza Dough I've been making forever (even before I became

fat-free) with no oil.  Note: I  use a pizza stone or fire bricks that I

purchased from a masonry supply house after I broke my pizza stone.  Leftover

slices always crisp up nicely in the toaster oven the next day for lunch.

1 cup warm water (110-115 deg F)

1 envelope (1/4 ounce) active dry yeast

3-1/4 cups unbleached all-purpose flour

1/2 teaspoon salt

Sprinkle yeast over the water and stir gently until dissolved.  Should be a

smooth and beige-colored mixture.  If not, throw it out and start again -

check the expiration date on the yeast package.  Put in a warm spot for about

5 minutes (I set it in the microwave).

Put 3 cups of the flour and all the salt in a mixing bowl, stir together.

 Make a well in the center of the flour and pour in the yeast mixture.  Stir

from the middle, mixing in flour from the sides just until a soft dough

forms.

Turn dough out onto floured surface.  Dust your hands with flour and knead

gently.  Gradually add the remaining 1/4 cup of flour until dough is no

longer sticky or tacky -  about 5 minutes.  As you knead, scrape up  bits of

dough that stick to the work surface with a metal dough scraper.  Knead 10-15

minutes until dough is smooth, elastic, and shiny.  Knead only until smooth

and springy.  (Overdoing it makes a tough crust).

Shape dough into a ball and put in clean bowl (note: don't use a cold bowl -

rinse out with warm water and wipe dry).  Cover bowl tightly with plastic

wrap and put in draft-free warm place (75-85 degrees F).  It will double in

size after about an hour - takes 1-1/2 hours at lower temperatures.

Press the air bubbles out of the dough (don't "punch" it - be gentle).

 Gently shape into a round ball.  Let rest for 10 minutes.  I cover it with

the inverted mixing bowl so that it doesn't dry out.  Roll or stretch out

into pizza shape, cover with favorite toppings and bake at a high

temperature.  If I am going to use especially moist toppings, I precook the

crust for 5-10 minutes.

Makes a 15-16 inch pizza.  Or divide dough into two equal pieces for two

12-inch round flat pizzas.  Or divide into 18 equal-size portions for 3-inch

appetizer sized pizzas.

Use within 2 hours.  Or press out air bubbles again, shape into round ball,

put in bowl covered with plastic wrap, and set in refrigerator.  Refrigerate

up to 24 hours.  Let it come to room temperature before using.

Will freeze nicely - wrap tightly in plastic and freeze up to 4 months.

 Before using, thaw in refrigerator 1-2 days or a few hours at room

temperature.


pizza-dough-3

Date:    Fri, 20 Jan 95 14:40:25 GMT

From:    thorp@sas.upenn.edu (Patricia Thorp)

Enough people asked, so here's the recipe I used. Makes a very thin crust. I

used it to make apple turnovers, and they were great, so I would imagine it

could make a decent pie crust.

Pizza Dough (from Eating Well Magazine, May/June '94)

Makes dough for 2 12" pizzas.

1 tsp active dry yeast (I am going to try a whole pack = 2.5 tsp, to see if

it's more bready)

1 2/3 - 2 C unbleached or all-purpose flour

1 cup cake flour

1 tsp salt

In a measuring cup or small bowl, sprinkle yeast over 1/4 cup warm water;

stir until dissolved. In a mixing bowl, combine 1 2/3 cups of the unbleached

or all-purpose flour, cake flour, and salt. Make a well in the center of the

flour mixture and pour in the yeast mixture. With a wooden spoon, gradually

stir in the flour, adding 3/4 C warm water as you mix. Turn the doug out

onto a lightly floured surface and knead until very smooth, soft, and no

longer sticky, about 10 minutes, adding additional flour as needed to keep

the dough from sticking. (The dough should still be quite wet, however.)

Set the dough in [a bowl sprayed lightly with cooking spray] and turn to

coat lightly. Cover with plastic wrap and let rise until doubled, 2 to 2 1/2

hours.

About 10 minutes before baking pizza, turn the dough onto the floured board,

punch it down and knead briefly. Use a pastry cutter or a thin, sharp knife

to divide the dough in half. (If you pull the dough apart, you risk tearing

the gluten strands.) Pat each half into a ball and flatten into a disk.

ADD TOPPINGS! =-)

The dough can be made ahead, enclosed in a plastic bag, and stored in the

refrigerator for up to 2 days or in the freezer for up to 2 months. Defrost

for at least 8 hours in the refrigerator and bring to room temperature

before using.)

582 calories per pizza crust, 16 g protein, 1 g fat, 123 g carbohydrate,

1,070 mg sodium, 0 mg cholesterol (counts for white flour.)


pizza-dough-4

Date: Fri, 2 Jun 1995 16:58:57 -0500

From: asking@students.wisc.edu (Anna Sutherland King)

This pizza dough recipe tastes terrific and is very, very easy (and

freezable).  It's crispy and tender, and passes the s.o. test with flying

colors every time I make it.

2 1/2 t yeast

2 2/3 c flour (I've used all white, all ww, and 1/2 of each.  All combos work.)

1 t salt

--Mix yeast with 1/4 c warm water and let it sit until dissolved and active.

--Mix flour and salt in a bowl.

--Add yeast mixture and mix.

--Add 3/4 c warm water and mix again.

--Knead 10 minutes.

--Let it rise.  (SEE BELOW.)

--Option: freeze the dough. (SEE BELOW.)

--Cook (with sauce and toppings) about 20 min at about 350.  I like to

spray the baking pan lightly and then sprinkle it with cornmeal before

putting the dough on it.

2 WAYS TO MAKE THE DOUGH RISE:

1. Let it rise until doubled (about 2 1/2 hours), in the normal way.  OR:

2. Put it in a covered container with plenty of room for it to rise, put it

in the fridge, go to work or to bed, and the next time you think about it

(when you get home from work, or when you wake up), punch it down.  It will

last in the fridge 2 or three days (punch it down every 12 hours or so).

This method is nearly foolproof, for anyone who might not be confident of

their yeast-using skills.  The dough can take lots of neglect without

falling.

TO FREEZE THE DOUGH:

Let it rise in one of these two ways and then put it in a closed bag and

put it in the freezer.  It will last around 2 months in the freezer.

Before using, defrost overnight (or overday) in the fridge and then let it

sit at room temp before using.


pizza-primavera

Date: Wed, 21 Jun 1995 13:23:39 -0500 (CDT)

From: Nanci Borg <nborg@creighton.edu>

Veggie Pizza or Pizza Primavera

IMPORTANT:  The secret to using fat-free cheese on pizza is to make your

crust, sprinkle on your cheese, then pour on your sauce, and

toppings.  Make sure the fat-free cheese is covered by the other

ingredients.  This should give you the flavor without it becoming a

melted glue.

Quick Rising Dough

1 3/4 to 2 cups all-purpose white flour

1 package rapid rise yeast

1 teaspoon salt

1/2 teaspoon sugar

2/3 cup water (microwave on high for 50 to 55 seconds)

In a large mixing bowl, stir together flour, yeast, salt and sugar.

Heat water to 125 - 130 degrees.  With a wooden spoon, gradually stir

water into flour mixture.  Stir well.  Gradually add enough of

remaining flour to make a firm, soft, dough.  Turn onto lighly floured

surface.  Kneed 8-10 minutes or until smooth.  Cover with plastic and

let set for 10 minutes.  Roll out dough.

Preheat oven to 500 (yes 500) degrees F.  Dust pizza pan with cornmeal.

Place dough into pan.  Top with the following.

1 cup fat free cheese or combo. fat free and reduced fat

(I know we don't use regular cheese, but I feel

I need to report the recipe accurately for the nutrition

information to make sense.  Don't be mad please.)

1 cup pizza sauce (Ragu is pretty low in sodium)

fresh chopped basil

4-5 cups fresh vegetables, i.e., thinly sliced tomatoes, zucchini,

muschrooms, onion, grean, red and yellow peppers, artichokes (not canned

in oil) or any veggie you prefer.

Top pizza with the fat-free cheese, Cover with sauce, basil and veggies

Bake for 10 to 14 minutes or until the crust is crisp and brown.

Yields 8 slices

This pizza was great!  It was not soggy and it was quick.  Mary said the

secret is in covering the ff cheese, slicing the veggies thin, and baking

it at a high temp.

I loved it.  The class voted this there favorite dish of the night.


pizza-sauce

Date:    Sun, 22 Jan 95 10:38:31 PST

From:    "Jim Bakker" <jimb@netcom.com>

I think I got this from the Ornish book. Wherever, it's very good. The anise

seeds are the secret, INHO.

Pizza Sauce

1 6-oz. can tomato paste

2 8-oz. cans tomato sauce

2 tsp. anise seeds, freshly ground

1/4 tsp. pepper

1/4 tsp. garlic powder

1 tsp. oregano

1 tsp. Italian seasonings

1 tsp. chopped parsley

Grind the anise seeds. Mix it all together. Spread on the dough. Top with

veggies.


polenta-pizza

Date:    Mon, 12 Dec 94 15:01:20 EST

From:    jmhodapp@aplcomm.jhuapl.edu (Hodapp Jonathan M. F3D x3782 )

  Polenta Pizza

Have one of those boxes of polenta at home (the tube stuff doesn't really

work for this.  If you want to make it more from scratch, feel free!).

Make it.  While it sits on the stove top, chop up veggies.  Red, green,

and yellow peppers are 'fun' (wheeeeee), while mushrooms and onions tend

to be 'on hand'.  When the polenta is ready, pour into a pyrex pan

(round, square, heck even non-Pyrex is fine so long as it is flat). Cover

with spagetti sauce and veggies.  Bake.  Eat.  My less ff female friend

(less ffff???) puts low fat skim mozarella on it, I don't.  Enjoy!


rosies-pizza

Date:    Thu, 06 Jan 94 11:30:52 EST

From:    k_desroches@unhe.unh.edu

Adapted From the Oprah Winfrey show.

                             Rosie's Pizza Dough

.75 c  lukewarm water

1 tsp  honey

1 tbs  dry active yeast

1.5 c  Semolina flour

.5 tsp salt

.5 c   cornmeal

Light vegetable oil cooking spray

Combine the water and honey in a medium stainless steel bowl.  Sprinkle the

yeast on top and set aside for 20 minutes to proof, until bubbles form on the

surface.

Put the flour, semolina, and salt into the bowl of a food processor.  Turn the

machine on and slowly add the yeast mixture through the feed tube.  Process for

about a minute, until the dough ball froms, drizzling a little additional water

into the feed tube if necessary.  Continue the process for another 2 minutes.

Rub the surface of a large bowl with olive oil.  Transfer the dough ball and

rool it into the oil to coat.  Cover with a towel and set the bowl aside in a

warm place until the dough ball has doubled in size, about 1 hour.

Preheat the oven to 400 degrees.

Remove the dough to a work surface that has been dusted with the cornmeal and

roll out evenly to a thickness of .25 inch.  Cut out 8 5.5 inch circles, using

a sharp knife and a saucer.

Spray a cookie sheet 3 times with the vegetable oil to coat.  Put the pizza

crusts onto the sheet.  Bake for 3-5 minutes, until golden.  Remove the baked

crusts from the oven and add the topping variation of your choice.

Makes 8 individual pizza crusts.

fat=0.9

cal=100

                             Rosie's Pizza Sauce

1 tbs tomato paste

1 c.  tomato puree

.128  crushed red pepper flakes

2 tsp dried oregano

2 tsp dried basil

2 tsp dried thyme

Combine all ingredients in a small saucepan and cook over low heat for about 15

minutes, until the sauce thickens.

Makes .5 c sauce

fat=0.1

cal=18


semolina-pizza-dough

Date:    Wed, 30 Mar 94 10:28:20 EST

From:    mmk3@Lehigh.EDU (MARGARET M. KING)

Adapted from the EatingWell May'92 issue

    Semolina Pizza Dough

    1/4 tsp. sugar or 1 tsp honey

    2 pkg active dry yeast(2Tbsp)

    21/2 tsp. salt

    2 cups semolina flour

    2 1/3-2 2/3 cups all purpose flour

    In a large bowl, dissolve sugar or honey in 2 cups warm water.

    Sprinkle in yeast and let sit for 5 min. or until foamy. Stir in

    salt. With a wooden spoon, stir in semolina flour and enough white

    flour to make a firm soft dough.  Knead for 8-10 minutes, until

    the dough is smooth and elastic, additional white flour as needed

    to prevent it from sticking.  Place the dough in a lightly oiled

    bowl(quick spray w/pam) and cover with plastic.  Let rise for 1

    1/2 -2 hours , or until doubled.  Notes: The dough can be made

    ahead to this point, punched down, enclosed in a large plastic bag

    and stored in fridge for up to 2 days or in freezer for up to 2

    months. Defrost for at least 8 hours in fridge and then bring to

    room temp.

    Makes 8 6-inch crusts.

    I usually make half a recipe and then freeze half of that half.

    To cook/assemble:

    Heat oven to highest baking setting.  Place stone,tiles, or inverted baking

    sheet on lowest rack of oven(first time I noticed inverted:)

    Form dough into rounds and place on cornmeal dusted pizza peel or inverted

    cookie sheet. Add your toppings as desired.

    Carefully slide the pizzas from the peel or baking sheet onto heated stone

    or heated baking sheet. Bake for 10-14 minutes or until bottoms crisp or

    browned.

    (I never use the 2 cookie sheet method-no dishwasher-I simply use 1

    unheated cookie sheet works fine for me)


sloppy-joe-pizza

Date:    Sat, 14 May 94 21:18:36 EDT

From:    James Massey <masseyj@alpha.acast.nova.edu>

Sloppy Joe Pizza

Crust:

1 cup warm water

1/2 tsp yeast

1 tablespoon natural sweetener (s*gar &c.)

1 tbsp vinegar

1 cup skim milk

1 1/2 cups whole wheat flour

1 1/2 cups bread flour

Mix water, yeast & sweetener, let sit 5 minutes.  Mix vinegar and milk,

microwave on HI 30 seconds (will come out gloppy), add to water.  Add flours,

knead 8 minutes.  Roll out on cookie sheet or pizza pan, bake 350 degrees

for about 13 minutes.

Take out of the oven.  Cover with 1/2 jar Healthy Choice spaghetti sauce

(one of the m**tless varieties, of course), cooked onions, peppers,

mushrooms, &c.  Then place BTB topping (recipe below), put back in 350

degree oven for about 12-15 minutes, or until crust is done.  Slice and

eat: I think it's about 10% CFF, and very little dairy.  (Vegans, if

you can come up with a substitute for "buttermilk", your posting would be

appreciated.)

BTB Topping

1 1/3 cup Better Than Burger (Naturally Tofu-Sorex)

1 tbsp lite soy sauce

1/3 cup oats

3/4 cup warm water

Mix, let sit 15 minutes.  Crumble up and saute in PAMmed pan until brown,

with browned onions.

1/3 cup ketchup

1 tbsp mustard

2 tbsp molasses or other sweetener

garlic, red pepper &c. to taste

Mix, then mix into crumbles.  Place on top of pizza above, or mix with

barbecue sauce for "sloppy joe".


spinach-pizza

Date:    Fri, 06 Jan 95 08:13:00 EST

From:    "Von Balson, Kathleen" <VBalson@IT.jea.ci.jax.fl.us>

This is the recipe I've created after eating Applebee's pizza appetizer.  I

mixed the ingredients ahead of time while cooking other items, then all I

had to was split the bread open, put the toppings on and bake!

Spinach Pizza

Ingredients:

Pita Bread (2 or 3 whole)

1 - 10oz pkg frozen spinach

1/3 cup nutritional yeast

1 med. onion

5 or 6 plum tomatoes

8 oz pkg fresh mushrooms

3-4 cloves garlic

1 tsp of each of the following spices:

basil, parsley, cayenne pepper

1/2 to 1 cup rice milk

4 tbsp flour

Thaw spinach completely, press out all water.  Heat milk in saucepan, when

hot but not boiling stir in flour.  Stir until sauce begins to thicken, turn

heat down.  Add nutritional yeast and spinach.  Stir constantly until thick

and gooey, only about 3-4 min.

In separate pan, saute onion, garlic, until onion is tender.  Stir in

tomatoes, mushrooms, and spices.  Saute until just done.  Preheat oven to

425.  Using a very sharp bread knife, split each pita bread so that you have

two round flat pieces instead of one thick one.  Place each piece of bread

on a cookie sheet or pizza pan.  Spread spinach sauce over each.  Top with

tomato mixture, being careful to avoid the juice.  Bake for 5 to 7 min.

 Watch closely so that the edges of the pita don't burn.  Makes a nice

crunchy crust.  This made enough for 5 individual pizzas.  Sorry, I don't

have nutritional info.


wheatberry-pizza-dough

Date:    Mon, 23 May 94 11:17:53 EDT

From:    mmk3@Lehigh.EDU (MARGARET M. KING)

    NOTE: Need to start the night before to soak wheatberries.

    Wheatberry Pizza Dough(Eating Well May '92)

    1/2 c. wheatberries

    1 pkg. yeast(or 1Tbsp)

    4-41/2 c. all purpose flour

    1c whole wheat flour

    1 tsp.salt

    1. Combine wheatberries and 1 cup water in small bowl. Cover. & refrig.

    overnight. Drain and set aside.

    2. Combine yeast and 1/4c. water in small bowl and let stand until

    dissolved.

    3. Combine salt and 2c. lukewarm water in another bowl.

    4. In yet another bowl, combine the wwflour, and 2 cups of white flour.

    5. Make a well in the dry ingred. bowl and add yeast mix and salt mix.

    Add the remaining white flour gradually to make a soft dough.

    6. Knead on a lightly floured surface for 8-10min. adding more flour

    as necessary to prevent sticking.

    7.Place dough in Pam sprayed bowl and turn dough to coat with spray.

    8. Cover with plastic and let rise until doubled(1-2hours)

    9. Punch down dough. At this point you can freeze portions for up to

    2 months. Bring to room temp before using.

    Makes 8 6 inch crusts.

    302 cal/crust. 9 g pro, 1g fat, 64g carb, 268mg sod, 0 mg chol.

    To make pizza crusts:

    1. Heat oven to hottest baking setting. Place rack in lowest position.

    Place an inverted cooking sheet or tiles or pizza stone on rack to heat.

    2. Divide dough into 8 sections(or less if using smaller batch)

    3. Roll dough section into a round. I found using a rolling pin makes a

    round shape.

    4. Place on an inverted cornmeal dusted baking sheet. Add your toppings.

    5. Slide unbaked pizza from the baking sheet into the oven with

    the heated baking sheet.

    6. Bake for 10-14 minutes or until it looks done. This depends on your

    oven temp. so keep a good eye on it the first few times you do this:)

    NOTE: This is the same issue that had the semolina pizza dough, so

    the instructions for assembly are pretty much the same.


ww-pizza-crust

Date: Tue, 6 Jun 1995 08:16:40 -1000 (HST)

From: Neal Pinckney <neal@pixi.com>

WHOLE WHEAT PIZZA CRUST

I make a 100% whole wheat pizza crust without any oil. I don't add

anything to replace the oil.

Sometimes I add some fennel seed (or ground fennel) to the dough. I

like a slightly sweet crust, so I add a teaspoon of black strap

molasses to my dough.

Recipe:

3 C whole wheat flour

1 packet or 2.5 t yeast

1 t blackstrap molasses

.5 t salt (helps the yeast action)

extra water, slightly warm (to make dough consistency of choice)

Dissolve yeast in 1/2 C very warm water (125 - 130F. / 52 - 55 C.).

Add molasses to 1/2 C water of same temperature, combine liquids. Mix in

flour and knead for at least five minutes, let proof (rise) 15 minutes.

Punch down and roll out to cover pizza pan, making a lip about

3/4 inch / 2 cm. higher on the outer edge. Put on toppings, bake at

375 F. / 190 C. for about 20 minutes.


yeast-free-pizza-dough

Date: Mon, 21 Aug 1995 16:58:21 -0800

From: Rita Dale <RITAD@mailhost.clackamas.cc.or.us>

Yeast-free Pizza Dough

1 1/2 C each all-purpose flour and whole wheat flour

1/4 C cornmeal

2 tsp baking powder

1 tsp salt

1 1/2 C water (sometimes takes a little more--I don't know why)

Combine the dry ingredients first, add the water, then mix together with

your hands.  When it's at the right consistency, the dough will easily

come away from the side of the bowl and form a ball.  Press onto a

non-stick cookie sheet or pizza pan.  Bake the crust for 10-15 minutes in

a 400 degree oven.

Add the toppings of your choice and bake for another 15 minutes.  I

spread on a tomato sauce with Italian spices first.  Then I pile on slices of

onions, tomatoes, green peppers, and zucchini (I put the zucchini on

top).  I don't have a pizza pan, so I actually use the back of my cookie

sheet.  That way I can slide the pizza onto the oven rack for the last few

minutes of baking in order to get a crispier crust.


zucchini-pizza-crust

Date: Thu, 27 Jul 1995 12:35:09 -0500 (CDT)

From: dcrckf@showme.missouri.edu

Zucchini pizza crust

As for the zuccini, how about zucchini pizza? I use the zucchini for the

crust (and never measure), but it's about 3c.grated zucchini, 3 egg

whites, 1/2 c. fat free cheese (I use cheddar-more flavor), and 1/2 c.

bread crumbs. I spread it in a cookie sheet and bake for about 10 minutes

at 400. Then remove and pile on sauce and the usual ff toppings

(Mmmmm...mushrooms). Then bake at 400 for 30 minutes or so. This crust

doesn't get crisp, it's just sort of soft. Even my (VERY) picky four year

old will eat it (we've gotten so we tell her that anything green is just

herbs and spices..)


bean-polenta

Date:    Mon, 13 Jun 94 16:02:23 PDT

From:    J. Ari Kornfeld <ari@sibari.isl.sri.com>

BEAN-STYLE POLENTA

  serves four - six

2 1/2 cups   vegetable stock  (375 ml)

1/2   cup    black bean stock (125 ml)

1     cup    polenta          (250 ml)

frozen stick of butter - you will use around 1gm.

 Pour the liquids into a pot and bring to a rapid boil.  Slowly

pour in the polenta making sure the grains stay separate.  The boiling

action should do this nicely but just in case, be prepared to stir.

  Stir the mixture almost continuously for around 30 minutes until

the polenta is "firm" and "comes away from the sides of the pot" or

until you're tired of stirring (that's my technique.)

  Pour the polenta into a loaf pan.  The polenta should be barely

pourable because of its thickness.  Refrigerate in order to firm it

up.

  When you are ready to serve, heat up a griddle on a medium flame.

Swipe the griddle with the frozen bar of butter.  This will impart a

really tiny amount of butter but just enough to provide lubrication

and taste.  Slice the polenta into eight slices and grill a around

five minutes on each side until browned.

  Serve two each with the Thai-style curry sauce or a simple mushroom

sauce.


blue-polenta-fingers

Date:    Fri, 15 Oct 93 18:08:12 CDT

From:    <U33754%UICVM@UICVM.UIC.EDU>

Blue Polenta Fingers

1 pot boiling water (about 1 1/2 cups of water per serving)

blue cornmeal (from your local HFS), about 1 cup per serving

an extra day

salt

Slowly sift in a stream of cornmeal while stirring the pot of water

(I think, but careful not to pour the cornmeal in too fast since lumps may

form that are hard to get rid of from subsequent stirring).  Then continue

to cook until the meal has lost its grainy texture (IMO, this is necessary

for these to come out like I intended).  Then pour a still moist but not

runny mixture (it should not be dry or hard, but quite moist) into a parch-

ment paper lined mold (ie., a square pan), and REFRIDGERATE OVERNIGHT.

The next day, about 30 minutes before serving dinner, unmold the moist

bland dark blue mass and cut into finger length slices (if your mix was

poured into a large enough pan, it would have come out about an inch high

so the finger dimensions would be about 4 1/2 inches long, 1 inch high,

and 1 inch wide).  Salt all the cut surfaces and the bottom of each finger.

Place the fingers upsidedown on foil or a baking sheet and stick it in the

broiler for about 4 or 5 minutes, or until beginning to brown or sizzle.

Serve with dinner.  Goes well with potatoes, and dark green veggies.


blueberry-polenta

Date:    Fri, 06 Aug 93 21:43:30 CDT

From:    Lu Bozinovich  <U33754@UICVM.UIC.EDU>

That Blueberry Banana Polenta Thing

2 very ripe bananas

1 cup corn flour  (maybe *fine* ground corn meal, at your own risk)

1/2 cup whole wheat flour (might add wheat germ to increase fiber)

2 T. honey (sorry, I think I've seen honey used before on this list)

1 T. Succanat (or 3 T. Succanat and no honey for vegans)

1/2 cup water (or use *nonfat* milk, juice, or soy moo)

1 1/2 tsp. Ener-g egg replacer (or 1 egg white)

1/4 tsp. guar gum (optional)

1/2 tsp. baking soda (or slightly less)

2 T. nonfat yogurt (this is needed to make the baking soda work)

1/2 tsp. cinnamon (or as much as you can handle, ie. more...)

1/2 tsp. cardamom (ditto)

1 1/2 cups blueberries (fresh)

Preparation: Mash bananas with a potato masher, add all remaining ingredients,

except for blueberries.  Stir well.  Lightly oil a small pan, or 8 muffin tin,

by dipping a paper napkin in a drop of oil and spreading this all over the

baking surface (or spray with Pam).  Pour batter into pan (8" x 5") or muffin

tin.  Sprinkle top with blueberries, the more the better.  Blueberries won't

sink to the bottom, so you have to press them down if you want to get even more

of them in.  Bake at about 400F for about 25-35 minutes, my guess.  Serve warm.

This will taste quite rich, the warm melted blueberries get runny and yummy!


chipotle-polenta

Date:    Wed, 09 Nov 94 21:40:31 EST

From:    Bobbi Pasternak <bobbi@clark.net>

Here's an article from the Nov/Dec '94 issue of Vegetarian Journal.

A HOLIDAY CELEBRATION

By Nanette Blanchard

     The following recipes are adapted from my upcoming cookbook,

_'Tis the Season: A Vegetarian Christmas Cookbook_, to be

published in August of 1995 by Fireside/Simon & Schuster.

POLENTA WITH CHIPOTLES AND SUN-DRIED TOMATOES

(Serves 6)

     I make this recipe often; it is my favorite way to flavor

polenta. I buy coarsely ground cornmeal, called polenta, at my

health food co-op, but regular cornmeal can be substituted if polenta

is not available.

     Use holiday cookie cutters to cut out interesting shapes for this

fun dish.  If you can't find a dried chipotle chile pepper, you

can either substitute a chipotle pepper canned in adobo sauce or

any other type of hot dried whole chile pepper.

3 cups water

1 teaspoon salt

1 cup polenta or cornmeal

2 cloves garlic, minced

5 sun-dried tomatoes

1 dried chipotle chile pepper

     Bring water and salt to a boil over medium-high heat in a

heavy saucepan. Pour polenta in slowly, in a thin stream, stirring

constantly. Add garlic and cook polenta, continuing to stir

constantly, until it starts pulling away from the sides of the

pan.

     Meanwhile, reconstitute tomatoes and chipotles by pouring

boiling water over both and let sit while polenta cooks.

After polenta is fully cooked, drain, mince softened tomatoes and

chipotle and add to mixture.

     Sprinkle drops of cold water over marble pastry board or cookie

sheet. With firm spatula, spread cooked polenta onto board

into a rectangle 1/4-inch thick. Let cool and cut into shapes

with cookie cutters.

     Place shapes on cookie sheet sprayed with vegetable cooking

spray. Broil 4-inches from heat source for 5 minutes and serve

immediately.

Total Calories Per Serving: 95; Fat: 1 gram


microwave-polenta

Date:    Wed, 04 Aug 93 10:04:09 EDT

From:    jdg@ulysses.att.com

Microwave polenta recipe:

1 cup liquid (water, stock, etc.)

1/4 cup cornmeal

salt

Microwave on high three minutes, stirring twice.  Let sit about four

minutes for firm polenta.


mushroom-polenta

Date:    Wed, 01 Sep 93 17:54:58 PDT

From:    J. Ari Kornfeld <ari@sibari.isl.sri.com>

  I created this the other night and it tasted great.  As usual, this

is a very simple recipe.  I found the the textures and taste of the

three main ingredients to be very complimentary.

  The recipe is for two servings (great for single folk - I never

prepare less than two servings) but should scale well.  I would not

consider the servings a full main dish but it would work well together

with servings of beans or couscous, for example.

POLENTA WITH MUSHROOMS AND TOMATOES

1/2 cup polenta (fine cornmeal, for those who always ask ;-)

1+1/2 cup water

8 large mushrooms (I used "gourmet" brown button mushrooms)

10 sun-dried tomato slices, dry packed (...used Trader Joe's s.d. Romas)

hot chile pepper to taste

balsamic vinegar

Basic Polenta

 - boil the water then drizzle the polenta into the swirling water.

 - mix in the pepper cover and simmer for around 10 minutes, stirring

   occasionally

 - pour mixture into a loaf pan (glass??) and let cool off.

Recipe

 - Bake basic polenta in oven at 425(F) for 20-30 minutes, turning once.

 - chop mushrooms

 - preheat a small frying pan using a medium flame, add balsamic

   vinegar as if it was oil (I am more generous with it than with oil),

   add mushrooms, stir, cover, and reduce flame to low for 10-15

   minutes.  Shake pan occasionally to mix.

 - steam the sun dried tomatoes for around 5 minutes to rehydrate them

 - chop sun dried tomatoes and add to mushrooms.  Add water or

   balsamic vinegar if necessary (the mushrooms release alot of liquid in

   cooking.)

 - pour the "sauce" over the polenta and serve.

The tomato/mushroom mixture is not really a sauce - by the time it's

done there is little or no liquid left.  Perhaps an adventurous person

can try to work on that (add veg. stock & thickener?), it may be

better as is, though.

I prepared the polenta at the beginning of the week and refridgerated

it until making the rest of the recipe.  The basic polenta should keep

for a week with no problem.


polenta

Date:    Tue, 17 Aug 93 20:47:30 PDT

From:    jab@netcom.com (Joyce Brendlinger)

Subject: Microwave Polenta (again!)

After much testing, here is my new vegetarian polenta recipe.

1/4 cup polenta

1 cup brown vegetable stock (recipe follows)

salt pepper

1 tablespoon fresh lemon juice,

  fresh tomato juice, or whey from yogurt.

Mix the polenta and stock in a microwave safe bowl. Add a little salt

and pepper, and the whichever of the acidic liquid you chose. Stir, and

cook on high, uncovered in the microwave for about three minutes.

Stir again, and notice how much liquid is left to be absorbed. Your

milage will definitly vary. I usually cook mine for about three more

minutes, but I have a very low power microwave. The best thing to do

is to cook in one minute intervals until polenta is thick and the

grains are chewy instead of crunchy. Let it rest for about one more

minute. Check the seasoning, and then you can eat it as is, or use as

a base for other recipes. (My next one is pizza with polenta crust.)

I add the acidic liquid, since I found that the vegetable stock is

very sweet from the browning. If you don't have a microwave, you

can put this in the oven (350 degrees for about 30 minutes).


polenta-2

Date:    Sat, 02 Apr 94 09:42:21 EST

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

Polenta

The basics:

X   Cups  cornmeal (polenta)

4X  Cups  water

          salt to taste

The standard method:

     In a heavy saucepan, bring the water to a boil.  Add the

salt.  Stiring constantly, pour the cornmeal into the water

in a steady stream.  Reduce heat to a slow simmer.  Continue

to cook, stirring contantly, until the porrige becomes very

thick (The spoon can stand in it).  Scrape the polenta into

a non-stick pan or ceramic dish (or some container which will

release it when it cools).  Cool completely.  The polenta

will be like a loaf.  To serve it, cut into slices, heat in

the oven, && serve with whatever topping you desire.

The quickie method:

     Boil the water on the stove.  Pour it into a large

microwave-safe bowl && add the salt.  Stiring constantly, pour

the cornmeal into the water in a steady stream.  Cook the

polenta in a microwave on medium power for (2-5 minutes, longer

for a larger serving).  Remove from the microwave && stir

vigourously.  It will not cook evenly && this stirring helps

prevent lumps.  Repeat this process until the polenta is

thick && then proceed as above.

The really quickie method:

     Boil the water, toss in the salt && cornmeal &&

microwave on medium power for 5-8 minutes (depending on

quantity).  Remove from microwave && stir like crazy to smash

all of the lumps.  Repeat if you need to thicken it some more,

stir, and live with the few remaining lumps.


polenta-3

Date: Thu, 28 Sep 1995 08:56:01 -1000 (HST)

From: Neal Pinckney <neal@pixi.com>

Here's a recipe from the NIF kitchen:

POLENTA  (serves 12)

2 C polenta -coarsely ground cornmeal

6 C water

1 t pizza seasoning

1/3 C Bragg's liquid aminos

2 t garlic granules

Cook polenta with all other ingredients for 15-20 minutes, stirring

constantly until very thick. Pour into 9 x 13" baking pan. Chill

sevveral hours or overnight.

Cut into 1 to 1.5" slices and grill in oven at 400 degrees F. for

30 minutes.


pumpkin-kale-polenta

Date:    Mon, 20 Jun 94 15:09:02 CDT

From:    maoh@phyast.nhn.uoknor.edu (Maureen O'Halloran)

This is from Cooking Light magazine (Jan/Feb 1994).

_Winter Polenta with Pumpkin and Kale_

water

4 cup loosely packed chopped kale (or spinach)

1 cup chopped onion

1 Tablespoon minced fresh jalapeno

3/4 teaspoon ground cumin

3/4 teaspoon ground cinnamon

6 cloves garlic, minced

1 cup sliced mushrooms

1 (14.5 oz) can (no salt added) tomatoes, undrained and chopped

1/2 teaspoon salt

1/2 teaspoon pepper

1 (16 oz) can mashed cooked pumpkin

Basic polenta (see below)

cooking spray

1 cup (4 oz) shredded no-fat swiss cheese (totally optional)

Heat a large Dutch oven, non-stick or sprayed with Pam.  Add

onions and push around to brown a little. Add a few Tbsp

water and stir to unstick from bottom. Add Chopped Kale or

spinach and stir about 5 minutes until all is wilted and onions

are translucent.  Add more water as needed to prevent

burning.

Add jalapeno,  cumin, cinnamon and garlic, saute 3 minutes.

Stir in mushrooms, cover and cook 5 minutes, Stir in

tomatoes, cover and cook 5 minutes, Add salt, pepper and

mashed pumpkin and stir well.  Cook uncovered 3 minutes,

stirring well. Remove from heat.

Prepare basic Polenta, spread half in 11x7x2 inch baking dish

coated with non-stick spray.  Spread pumpkin mixture evenly

over polenta.  Sprinkle with Swiss cheese (optional)   Spread

remaining polenta evenly over.  Bake at 375 F for 30 minutes

or until lightly browned..   Let stand 5 minutes before serving.

Yeild 6 servings.

Basic Polenta:

1 1/4 cups cornmeal

1/2 teaspoon salt

4 cups water

1. Place cornmeal and salt in large saucepan. Gradually add

water, stirring constantly with a wire wisk.  Bring to a boil,

reduce heat to medium, cook uncovered 15 minutes, stirring

frequently. Yeild 4 cups.

2.  Microwave method: Place cornmeal and salt in a 3 quart

microwave cassarole.  Gradually add water, stirring until

blended.  Cover, microwave on HIGH 12 minutes, stirring every

3 minutes. Let stand covered 5 minutes.

***

I made this two times, the first time I couldn't find kale in

the particular grocery store that I went to so I used spinach.

I used the microwave method for polenta since I tend to

scorch things and it worked great.  The first 2 times I stirred

I wasn't sure it was going to thicken by the time it finished it

was perfect and it sure is easy to just set the timer for 3

minutes and stir when it beeps.  The non-fat cheese is totally

optional, in fact I shredded it then forgot to put it in the first

time .  In is fine without cheese, but the cheese tasted good

on the microwaved leftovers too.  (The only edible non-fat

cheese I've found is called Lifetime brand and they don't sell

it in every store here). The effect is rather like lasagna but

different.


tomato-bean-polenta

Date:    Tue, 26 Apr 94 12:49:45 PDT

From:    mingram@madam.west.sun.com (Judy Mingram - SunSelect)

From Eat More Weigh Less

Polenta with Sun-Dried Tomatoes and Black Beans

Tracy Pikhart Ritter

Serves 6

4 c water of veggie stock

1 cup polenta or finely ground cornmeal

1 tablespoon ground cumin

1 teaspoon freshly ground black pepper

(1 teaspoon salt-optional)

1 teaspoon ground basil or oregano (I stayed with basil)

3 Tablespoons chopped scallions

(Directions will follow, however, I made this ahead of time and put it

into a glass pie pan, refrigerate, and then just before serving, I cut

into pie wedges and heat/browned in non-stick pan with a little veg

spray, or you can broil to heat and brown.  This saves time and makes

it easy to have leftovers, which I love!)

Sun-Dried Tomato Pesto

1/2 cup softened sun-dried tomatoes

2 garlic cloves minced

1/4 cup balsamic vinegar

1/2 cup chopped fresh basil

1/4 c chopped fresh Italian Parsley

1 teaspoon capers

1 teaspoon balsamic vinegar (they never explain what to do with this,

  so I left it out, maybe it's a typo?)

1 large fresh tomato, seeded

Black Beans

2 cups cooked black beans (I used one can drained)

4 garlic cloves, minced

1 jalapeno pepper, seeded and minced (those who don't love heat like

  I do may want to leave this out or substitute a little cayenne

  to taste)

1/2 red onion, minced

1 tablespoon black pepper (I used 1 teaspoon!)

1 teaspoon ground cumin

1/2 cup dry sherry

Bring the water or stock to a boil; slowly add the polenta, stirring

constantly to avoid lumps.  Add the cumin and pepper.  Reduce to a

simmer and cook, stirring often, for 20 minutes, until the polenta is

thick and begins to pull away from the sides of the pot.  Add the basil

and scallions.  Set aside.  (At this point I put it in a glass pan and

refrigerate.)

Add all the ingredients for the Sun-Dried Tomato Pesto to the blender

and process at high speed until well blended and smooth.  Pour into a

bowl and set aside. (Can be made ahead and refrigerated.)

In a large saucepan or skillet, cook the garlic, jalapeno, onion,

pepper and cumin in the sherry for 3 minutes until soft.  Add the

cooked black beans and continue to heat until hot.  Add vegetable stock

if moister beans are desired. (Can be made ahead and refrigerated.)

Serve the polenta with the black beans spooned over,  Garnish with the

tomato pesto.

(Makes great leftovers!)

Serving size = 1 1/2 cups

265 calories

1.9 grams fat

0 milligrams cholesterol

33.4 milligrams sodium


ato-salad

Date: Mon, 02 Oct 1995 14:37:24 -0400

From: johnsont@orvb.saic.com (Tom Johnson)

I threw together this simple salad over the weekend, and it turned out

pretty well....  I was searching for new ways to use up an abundance of

fresh tomatoes.

Ato Salad

---------

2 cold baked potATOs, diced

3 fresh tomATOs, diced

1 tsp dried basil

1 small red onion, diced  (~1/2 cup)

1/2 diced red bell pepper (~1/2 cup)

1 tablespoon rice wine vinegar

1 teaspoon sugar

Mix, chill.

(I suppose I should have used red wine vinegar and red potatoes, just to be

consistent.... ;-) )


blue-potato-salad

Date: Sun, 23 Jul 1995 17:32:46 -0700

From: ryersonra@compctr.ccs.csus.edu

I liked the look and sound of the original Honey Mustard Potato

salad, and even tried it as submitted. But although I appreciate the

mid week ease of using frozen prepared potatoes, I've never found any

that are fat free. So, in an adaptive mood, desiring to trial a

potential Halloween potluck dish, being without any celery, and

cooking for someone who has a little trouble with un-cooked bell

peppers, here's what I came up with. The recipe's been formatted by

Micro Cookbook V. I served it at a post balloon flight this morning,

and it got 'keeper recipe' reviews from all tasters (not a VLF Vegetarian in

the group).

---- Cut Here -----

Blue Potato - Honey Mustard Salad

10  Servings

Adapted from an Internet submission. Substituted blue potatoes and

red bell pepper. Included saute step for vegetables.

3	pounds blue potatoes, quartered, then halved

1	each green bell pepper, diced

1	each red bell pepper, diced

1/2	each large red onion, diced

1/2	teaspoon garlic powder

1/2	teaspoon salt

1/4	teaspoon black pepper

1/3	cup honey

1/3	cup mustard, (yellow)

1	tablespoon cider vinegar, (for dressing)

2	tablespoons water, (for saute)

1	tablespoon balsamic vinegar, (for saute)

Prepare potatoes by quartering length wise, then halving the quarters.

Boil for approx. 15 minutes. Drain and return pan to stove to dry cooked potatoes.

While potatoes are cooking, saute until tender onions and peppers.

Combine honey, mustard, cider vinegar, and spices, mix thoroughly.

Mix potatoes, vegies, and dressing together, serve hot or chill for a

summer salad.

Amount Per Serving

Calories  207        Calories from Fat  5

Percent Total Calories From:

Fat   2%        Protein   7%        Carb.  90%

Nutrient	Amount per	% Daily

Serving	Value

Total Fat	1	g	1%

 Saturated Fat	0	g	0%

Cholesterol	0	mg	0%

Sodium	229	mg	10%

Total Carbohydrate	47	g	16%

Dietary Fiber	1	g	5%

Protein	4	g

Vitamin A   9%        Vitamin C   66%        Iron   12%


garbanzo-potato-salad

Date:    Wed, 15 Jun 94 07:45:15 PDT

From:    tachyon@cats.ucsc.edu (Tane' Tachyon)

Garbanzo-potato salad

2 pounds of those tiny red potatoes, quartered and cooked until soft

1 can garbanzo beans (usually I would just cook them myself, but this

                      was kind of a last-minute thing)

1 red bell pepper, chopped fine

1 bunch green onions, chopped

3 carrots, grated

2 large jalopeno peppers, chopped very fine

all the cloves from a head of garlic, chopped very fine

Now here is how the sauce was made:  I sliced a half pound of

mushrooms and sauteed them in 2 tbl of balsamic vinegar.  As they were

cooking I blended together in the cuisinart a half package of that

Mori-Nu tofu, a can (drained) of artichoke hearts and a bunch of basil

and oregano from the garden.  Then I added this mixture to the

mushrooms and let it cook for a while longer.  I mixed it in with the

other ingredients and then added salt and pepper to taste.


green-bean-potato-salad

Date:    Thu, 30 Mar 95 17:42:45 EST

From:    MAYFLIES@aol.com

Here's something I threw together for lunch today:

Green Bean & New Potato Salad

      serves 2-4 (depending on hunger level)

----------------------------

1 small clove garlic

1 tsp tarragon vinegar

1/4 c Hellman's low fat mayo (1g fat/Tbs)

1 lb new potatoes (or other potatoes)

1 lb fresh green beans

salt and pepper to taste

Mince garlic very finely and blend into mayo along with vinegar.  Set aside

to let flavors to blend.  Scrub potatoes well and cut into 1-1 1/2" pieces.

 Place in steamer basket and steam until just tender (10-15 min).  While the

potatoes steam, trim ends off green beans and snap them in half.  Rinse

potatoes under cold water and place in strainer to cool while you steam the

green beans just until crisp-tender (3-5 min).  Rinse beans under cold water

until cool and place in strainer to drain.  Toss potatoes and beans with mayo

mixture to coat and season with salt and pepper.  You can chill this or just

eat it at room temperature.  I imagine some red, yellow or green bell pepper

would also be good with this or maybe a little onion or celery.


honey-mustard-potato-salad

Date: Mon, 17 Jul 1995 22:52:18 -0700

From: nanetteb@csn.net

                    *  Exported from  MasterCook II  *

                     Warm Honey Mustard Potato Salad

Recipe By     : Pillsbury Fast & Healthy

Serving Size  : 121  Preparation Time :0:00

Categories    : Fatfree                          Salads

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

  24      ounces        package frozen potato wedges with skins

   1      cup           sliced celery

     1/2  cup           chopped red bell pepper

   2      tablespoons   chopped green onions or red onion

     1/4  teaspoon      garlic powder

     1/4  teaspoon      salt

     1/8  teaspoon      coarsely ground black pepper

     1/4  cup           honey

     1/4  cup           prepared mustard

MICROWAVE DIRECTIONS: Place potatoes in 2-quart microwave-safe casserole;

cover. Microwave on HIGH for 5 to 8 minutes or until of desired doneness.

Cool slightly. Cut potato wedges in half. Add celery, bell pepper, onions,

garlic powder, salt and pepper; mix gently.

In small bowl, combine honey and mustard; mix until well blended. Pour

over potato mixture; mix well.

Makes 12 (1/2 cup) servings

Per serv: 130 cal, 4g fat, 0mg chol, 135 mg sod.

                   - - - - - - - - - - - - - - - - - -


italian-potato-salad

Date:    Sun, 10 Jul 94 11:25:50 CDT

From:    tdrake@metronet.com (Theodore E. Drake)

VLF Italian Potato Salad

1 lb. new red potatoes

1/4 c. water

1 small red onion, thinly sliced

several sliced ripe black olives (optional)

1 small cucumber, chopped

1 tomato, chopped

1/2 c. fat free Italian dressing

2 T. snipped fresh parsley

1. Scrub potatoes; cut crosswise into 1/4 in. slices. Place in 1 1/2 qt.

microwave safe casserole.  Add water. Cover with lid. Microwave on

high for 9-10 min. or until potatoes are tender; stirring once. Drain and cool.

2. Add onions, olives, cucumber, tomato, dressing and parsley. Mix lightly

to coat evenly. Refrigerate until chilled. Stir before serving.


mexican-potato-salad

Date:    Thu, 07 Jul 94 11:07:14 CDT

From:    Jeanne Chappell <jchappel@tyrell.net>

This is a good potato salad recipe for hot weather

HOT MEXICAN POTATO SALAD  <T>

------------------------------------------------------------------------

1 lb potatoes - cutup (new potatoes are great for this recipe)

1/4 C water

Microwave - covered - 100%  9-11 minutes

Drain

1/4 C Picante sauce        |

2 T lime juice             |  Microwave, uncovered  45-60 sec - till heated

1/8 t pepper               |

Stir into potatoes:

Picanta sauce mix

1 large tomato - chopped

1/4 C green onions


miso-potato-salad

Date:    Mon, 09 May 94 04:21:49 PDT

From:    Michelle Dick <artemis>

This is best with those little red creamer potatoes.  Go for the ones

about 1" in diameter if you can find them.

Adapted from Shurtleff and Aoyagi's _The Book of Miso_

Miso Potato Salad

1 T sweet white miso

1.5 t red miso

0.5 t honey

1 T sake

1 t minced ginger

1/4 cup water

3/4 to 1 lb baby potatoes, quartered

2 T water

Mix first 6 ingredients together well.  Set aside.  Heat pot and add

quartered potatoes and 2 T water.  Sautee for 5 minutes or until

potatoes begin to cook partway.  Add miso mixture and simmer, covered,

for 10 minutes or until potatoes are fully cooked.  Serve hot or cold.


old-fashioned-potato-salad

Date: Wed, 30 Aug 1995 10:43:06 -0600

From: "Mary Jo Stark" <mjstark@enterprise.advance.com>

Old-fashioned Potato Salad

9 cups cubed unpeeled round red potato (about 3 lbs.)

1/2 c. diced onion

1/2c. diced celery

1/4 c. sweet or dill pickle relish

3 hard-cooked egg whites

1 clove garlic, minced

3/4 c. fat-free sour cream

1/3 c. fat-free mayonnaise

2 TBS. chopped fresh parsley

1 tsp. dry mustard (I used a little more because my grandmother had more

mustard in her salad.)

3/4 tsp. salt

1/4 tsp. pepper

Place potato in a large pot, cover with water, and bring to boil.

Cook about 8 minutes or until tender.

Drain; place in bowl with next 4 ingredients; toss gently.

Combine sour cream and next 5 ingredients; stir well. Poer over potato mixture;

toss to coat.

Cover and chill. Yield 9 servings. Serving size 1 cup.


potato-mango-cucumber-salad

Date: Thu, 17 Aug 95 17:13:33 EST

From: "Margaret Baechler" <mbaechle@wfcsmtp.ie3.lehman.com>

This recipe was published in the New York Times (7/5/95) in an article

about freshly ground spices.

POTATO-CUCUMBER SALAD WITH MANGO

2 tablespoons cumin seeds

2 tablespoons paprika

1 tablespoon coriander seeds

1 teaspoon cayenne pepper

1 tablespoon powdered ginger

1 tablespoon cinnamon

1 teaspoon powdered mustard

8 red Bliss potatoes about the size of golf balls

2 medium cucumbers

2 firm mangoes (or papayas)

1/2 red bell pepper, seeded

1/4 cup orange juice

2 tablespoons minced ginger

2 tablespoons fresh lemon juice

1/4 cup chopped fresh mint

salt and freshly ground black pepper to taste

1.  Place the cumin, paprika, coriander, cayenne, ginger, cinnamon and

mustard in a small saut? pan, and heat over medium heat until the first

tiny wisp of smoke appears, about 3-4 minutes.  Allow to cool to room

temperature, then grind in a coffee grinder or with mortar and pestle.  Set

aside.

2.  Cook the potatoes in boiling water to cover until they are easily

pierced by a fork but still offer some resistance, about 8 minutes.  Drain,

allow to cool to room temperature and cut in thirds.

3.  Meanwhile, peel the cucumbers, cut them in half lengthwise, and cut the

halves into half-inch slices.  Peel and pit the mangoes and cut the flesh

into bite-sized chunks.  Cut the half bell pepper into thin strips.

4.  In a large bowl, combine the potatoes, cucumbers, mangoes and bell

pepper.  Add the orange juice, ginger, lemon juice, mint and 1 tablespoon

of the spice mixture.  (Place remaining spice mixture in a tightly covered

container and store in a cool, dark place for use in other dishes.)  Toss

well, season to taste with salt and pepper, toss again, and serve.

Yield:  6 servings.  Approximate nutritional analysis per serving:  165

calories, 2 grams fat, 0 milligrams cholesterol, 15 milligrams sodium

(before salting), 4 grams protein, 40 grams carbohydrate.


potato-salad

Date:    Mon, 27 Sep 93 10:57:02 EDT

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

Potato Salad

2 lbs (about 6 large) potatoes, peeled and quartered

2 stalks celery, chopped

1 small onion, finely chopped (cook in microwave on HIGH for 1 minute to

    reduce "hotness" if desired)

4 green onions, sliced 1/4 inch thick

1 large carrot, shredded

1/4 cup sweet pickle relish

1/4 cup chopped red onion

1/2 tsp mustard seeds

1 tsp dry parsley

salt/pepper to taste

balsamic vinegar or wine vinegar to taste

nonfat mayo or yogurt (very optional!) to taste

Cook potatoes in boiling water for about 15 minutes or until just barely

tender (check every minute or so after the first 10 minutes).  Cut into

smaller pieces.  Let cool.

Mix together all other ingredients in a large bowl.  Add cooled potatoes.

Mix well.  Chill (stir a couple of times during the chilling time).


potato-salad-2

Date:    Fri, 14 Jan 94 11:29:43 PST

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

Creamy Potato Salad

1 pound potatoes, cubed and cooked

1/2 pound broccoli, (or whatever you prefer) cut into  bit sized pieces,

I use the stems, too

1/2 - 3/4 cup frozen corn

1/2 - 3/4 cup frozen peas

1/2 onion, sliced thin

dried dill to taste, 1 - 2 teaspoons

salt and pepper to taste

Dressing

2 cups nonfat yogurt

1/4 cup of mustard if you like it

rice vinegar to thin

Add dressing, as much as you like

mix and chill


potato-salad-3

Date:    Mon, 25 Jul 94 21:34:00 CDT

From:    "Patricia A. Walch 974-7082" <WALCH_PA@corning.com>

     ===================

     No Fat Potato Salad

     1 carton egg beaters (equivalent to 4 eggs)

     1 cup sugar

     1/2 cup vinegar - red or white

     Whip above ingredients and heat on stove until thick (scorches

     easily).

     Cook potatoes, let cool.  Add onion, celery, green pepper, or any

     other vegetables and seasonings you want (no fat, of course).

     Mix all together.


potato-salad-4

Date: Sat, 29 Jul 1995 22:37:28 +0300

From: Jody Bar-On <jodyb@techunix.technion.ac.il>

Here is a salad which has gotten raves from my SAD friends

this summer.  Twice we invited a crowd over, and "disappointed" them by

not serving bar-b-qued flesh... but we seem to have been redeemed by

these salads, among other VLF things, including some good deserts, vegie

and pita dips.  Anyway, here is the salad recipe:

EXCELLENT POTATO SALAD

6 large potatoes, cooked, sliced into rounds about 1/4 inch thick

  (can just wash, microwave, and slice with skin on)

A bag of frozen green beens (uncut)

1 or two cans of artichoke hearts or bottoms, sliced

2 onions, thinly sliced

1 large green pepper, in strips

1 large red bell pepper, in strips

fresh parsley

DRESSING

1 Tbsp. dijon mustard

1 tsp. sugar

2 cloves garlic, crushed

black pepper to taste

1/2 cup cider vinegar

2/3 cup water

Juice of one lemon

1 tsp. salt

Use a VERY large bowl, preferrably a nice looking glass one...

put a layer potatoe slices on the bottom and going up the sides.

Then layer on the beans, artichokes, onion, peppers and parsley.

Pour half of the dressing over.  Repeat with rest of ingredients.

Pour on the rest of the dressing and chill.  You can decorate the top

with cherry tomatoes or lemon slices.


tofu-potato-salad

Date:    Fri, 08 Jul 94 12:45:01 EDT

From:    Lauren Bednarcyk <saslab@unx.sas.com>

Tofu Potato Salad with Dill

   slightly adapted from the Vegetarian Times

5 large potatoes                     1/2 tsp. salt

10 oz. soft (MoriNu) lite tofu       2 to 3 cloves garlic, minced

Water for steaming                   4 Tbs. fresh dill weed

2 to 3 Tbs. brown rice vinegar         (or 1-1/2 Tbs dried dill)

   or lemon juice                    Water if needed for blending

2 tsp. low-sodium tamari             4 stalks celery, minced

2 tsp. prepared mustard              1/2 cup minced fresh parsley

Bake, boil, microwave, or pressure cook potatoes until tender.

Run under cold water to remove skins.  Chill.

Meanwhile, steam tofu for 10 minutes.  While tofu is cooking, place

rice vinegar (lemon juice), oil (if desired), tamari, mustard, salt

and garlic in a blender or food processor. Blend until smooth.

Drain tofu, crumble and add to blender or food processor along with

dill.  Blend until smooth and creamy.  You may need to add a few

tablespoons of water (up to 1/4 cup) depending on how soft the tofu

is and how well your blender purees.  You will want it a little "loose"

and liquidy, as the potatoes will absorb some of the moisture.

Chop chilled potatoes into 1-inch cubes and place in a large mixing

bowl.  Pour tofu mixture on top of potatoes and mix, evenly coating

potatoes.  Stir in celery and parsley.  Be careful not to mash

potatoes as you mix.  Makes 6 side-dish servings.

Nutritional Information per serving:

  (using regular tofu: this is the info originally published

   with the recipe, so you'll have LESS FAT if you use lite tofu)

 Calories: 141

 Protein: 6 g.

 Fat: 2 g.

 Carbohydrate: 26 g.

 Cholesterol: 0 mg.

 Sodium: 254 mg


tomatillo-potato-salad

Date:    Thu, 31 Mar 94 09:55:51 +0500

From:    epochsys!aiko@uunet.uu.net (Aiko Pinkoski)

from Reversing Heart Disease

Tomatillo sauce

---------------

10 tomatillos, husked

2 jalapenos, veins & seed removed

1/2 large onion, cut into large chunks

3 peeled cloves garlic (I used 5 since mine were small :-)

large bunch cilantro (I used about 1 cup lightly packed)

optional cumin...I forgot & didn't miss it.

Put tomatillos, jalapenos, onion & garlic into boiling water.

Simmer (don't boil) until tomatillos turn bright green, then olive green

(took about 10 minutes, the tops of mine never turned olive green).

Don't overcook or the the tomatillos will split open.  Take vegies out

w/slotted spoon into blender, add cilantro (I just took off the thickest

stems) and puree.  Add cumin and more (raw) peppers or garlic if you want

it spicier.  Add cooking liquid to thin sauce if necessary.

Potato salad w/tomatillo sauce

------------------------------

1-1.5lb red potatoes

sliced radishes (I sub'd cucumbers)

2 thinly sliced scallions or chives

1/2 green pepper, chopped (I used red)

Slice potatoes into 1/4" rounds, and steam till soft (about 15-20 minutes).

Toss gently w/rest of ingredients and as much sauce as you want (you will

probably have extra sauce left over).


alsatian-gratin

Date:    Tue, 14 Feb 95 18:12:18 CST

From:    SANDY BETH - WINONAPL <SANDRA_B@selco.lib.mn.us>

  I have been lurking on the list for a couple of months and enjoying

the great recipes and advice.  I wanted to share a recipe which I have

been making this winter for my family.  It is a good cold weather dish.

It makes enough for a crowd - my family (2 adults and 3 teens) only eat

about half.

Source:  Sunset Magazine.  November, 1991  "Vegetables, pilaf, wild rice"

ALSATIAN GRATIN OF ROOTS

3 large onions (1 1/2 #) finely chopped

4 large carrots (1#) chopped

3 cups vegetable broth

3 pounds of potatoes (about 6 large)

1 pound (2 medium) rutabagas

1/2 cup minced fresh parsley

nutmeg

3/4 cup ff cheese

  In a 5-6 quart pan (I used a small roaster) cook onions and carrots in 1/2

cup of broth until softened.  Add to this the parsley.

  Peel and thinly slice the potatoes and rutabagas.  Arrange half of the

potato/rutabaga combo in the bottom of the pan (I sprayed with Pam first).

Top with half the onion/carrot mixture. Repeat with the other half of the

ingredients.  Over the top, pour the rest of the broth.

  Cover and bake for 1 1/2 hours in a 425 degree oven.  Top with cheese

and sprinkle with nutmeg.  Broil until cheese is browned.

Makes 10-12 servings

This can be made ahead and chilled until ready to use.


asparagus-potatoes

Date:    Thu, 12 May 94 18:00:00 EDT

From:    DBONGIORNI@a1.pbs.org

         ASPARAGUS AND NEW POTATOES

         1 large bunch of asparagus

         10 small new potatoes

         1 lemon

         fatfree ranch dressing

         sea salt

         fresh cilantro

         fresh dill

         Take a large bunch of asparagus.  Bend the stalks at the bottom

         until the hard end snaps off.  Wash the stalks gently in cool

         water.

         Take 10 small potatoes (the young ones with the tender skins.

         MMMmmm!) Wash and cut in halves or quarters.  (The pieces should

         be small and bite size in order to cook quickly.)

         Get out your wok.  Put the potatoes with water to cover and a

         bit more in the wok.  Boil on high heat. Test the spuds for

         doneness with a fork.  When they are nearly done, lay the

         asparagus on top of the potatoes and put the cover on your wok.

         Cook for about six minutes.

         Pull the asparagus off the potatoes and rinse in cool water to

         stop the cooking process.  Put them on a large serving dish.

         Squeeze the juice of one whole lemon over them.  Serve with

         fatfree ranch dressing.

         Drain the new potatoes and dress with a little sea salt.  Cover

         with chopped fresh cilantro and a little fresh dill.


baked-carrots-potatoes

Date:    Tue, 01 Mar 94 10:13:34 PST

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                  Baked Carrots And Potatoes With Nutmeg

Recipe By     : The Workbasket Mar. 1989

Serving Size  : 5    Preparation Time :1:10

Categories    : Casseroles                       Potatoes

                Side Dish                        Vegetables

                Fatfree

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

     1/2  C             Onions -- chopped

   2      Tbsp          Vegetable Broth

   4      Med           Carrots -- peeled, julienned

   4      Med           Potatoes -- peeled, julienned

                        Salt And Pepper -- to taste

                        Nutmeg -- grated, for garnish

   1      C             Nonfat Milk -- or subst

In pan, saute onions in the vegetable broth.  Place half of carrots in a

casserole dish that has been sprayed with non-stick cooking spray.  Top

with half of the potatoes and all of the onions.  Sprinkle with salt,

pepper and nutmeg.  Repeat with remaining vegetables.  Pour in the skim

milk.  Cover and bake at 350 deg. F for 50-60 min. or until vegetables are

done and liquid is absorbed.

                   - - - - - - - - - - - - - - - - - -

NOTES : Makes: 4-5 servings

       Cal  118.7

       Fat  0.3 g

       Carbs  25.7 g

       Protein  4.3 g

       Sodium  151 mg

       Dietary Fiber  3.5 g

       CFF  2.3%


baked-potatoes

Date:    Wed, 02 Mar 94 14:02:05 PST

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

Baked Potatoes

Slice thinly one onion (or more) for each baked potato

mince a clove of garlic or 3

sautee all in broth, wine or balsamic vinegar.

Add some jalapenos if you like them

Pile into the hot baked spud.


baked-potatoes-2

Date:    Fri, 28 Oct 94 23:56:09 CDT

From:    "Natalie Frankel" <Natalie.Frankel@mixcom.com>

Yummy Baked Potatoes <T>

Scrub potatoes well and pierce several times with a fork.

Microwave on baked potato setting or on med. high for approximately 15 mins.,

until firm but not hard.  Increase time if you are making several potatoes.

Put in 425 degree oven directly on the rack or in the toaster oven on the

tray covered with foil (or place on a small foil pan) and bake one to one

and a half hours  skin is VERY crunchy.

The inside will be very soft and sweet.  Can be refrigerated and reheated in

the oven until the skin is crunchy again, about 20-30 minutes at 425.

FF Twice Baked Potatoes <Y>

They are also good twice baked.  After they have baked the first time, slice

the top off (this makes a delicious potato skin treat), scoop out the

insides, mash or beat with a mixer til smooth. (If you eat dairy, a little

nonfat plain yogurt mixed in gives it a nice tang.)  Add any other

seasonings and/or Molly McButter, if desired, when mashing.  Put potato back

in the shells.  Sprinkle with paprika and bake until completely heated through,

approximately 20-30 minutes, at 425 degrees.


baked-stuffed-potatoes

Date: 	Thu, 15 Jun 1995 15:01:48 -0700

From: "Berger, Jennifer N." <Berger@courier4.aero.org>

Stuffed Baked Potatoes.

I made delish stuffed baked potatoes for dinner the other night. I adapted

the recipe from Ornish's Eat More/Weigh Less book. His recipe was quite

lengthy and I didn't have everything on hand so here is my version of those

potatoes. Besides I hate following cookbook recipes. I love following simple

tried and true recipes like those we share on this list.

Gather as many extra large baking potatoes you need (one for each person).

Bake them for about 30 minutes in the oven and then microwave them for about

another 10 minutes. This speeds up the cooking time since extra large baking

potatoes take forever to cook!

For each stuffed potato:

(I made them one at a time.)

1. Slice off the top most part lengthwise of the potato and discard. Scoop

out insides and place in a mixing bowl. Save potato skins.

2. Add some nonfat milk (3 tablespoons or so) to the scooped out potato in

the bowl.

3. Add some nonfat sour cream, paprika, garlic and green onions to taste.

4. Whip or mash potato mixture with a fork and stuff back inside the potato

skin.

5. Top off with more green onions and place all stuffed potatoes on a cookie

sheet and bake for another 10 to 15 minutes.

Enjoy! The paprika added great flavor and tinted the potato mixture

beautifully. They looked wonderful and yummy. It is not as hard to make as

it sounds. It is a great treat for FF'ers and SAD eaters alike.


baked-yam-squash

Date:    Tue, 11 Jan 94 06:44:00 PST

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

Baked yam and squash

one yam, cubed

1/2 butternut squash, cubed

one granny smith apple, cubed

1/2 cup water

1/3 cup brown sugar (more or less, to taste)

dash of cinnamon, optional

put all of the cubes in a 2-quart baking dish (I used a round Pyrex).  Add all

of the water and about 1/2 of the brown sugar.  Pop into a 350 degree oven for

about 40 minutes, until all cubes are soft.  Check a couple of times to make

sure all the water hasn't gone-- oh, yeah, cover the dish with a lid or foil.

Add the rest of the sugar and whatever cinnamon you think appropriate (I

wouldn't add *too* much), when you remove it from the oven.


bbq-sweet-potatoes

Date:    Wed, 04 May 94 14:14:11 PDT

From:    J. Ari Kornfeld <ari@sibari.isl.sri.com>

BARBEQUE SWEET POTATO STEAKS

Credit to Michelle Dick

  Slice sweet potatoes the long way into around 1/4" (1 cm?) slices.

  Brush with steak sauce - Lea & Perrins is vegan.  Trader Joe's too.

  Let sit for a little while

  Place on BBQ (Turn once)

  The potatoes get that wonderful grill pattern on them too!

  Buy potatoes that are straight and plump.  I've done this with both

orange and yellow flesh varietes with good success.  You may even be

able to use regular potatoes...


cheesy-potatoes

Date:    Fri, 25 Mar 94 13:10:02 EST

From:    dean@underground.irhe.upenn.edu (Kareema Dean)

Vegan Cheesy Potatoes:

Oven: 375

3-4 Medium potatoes, peeled and sliced approx 1/4 in thick. (kinda thin)

1 cup (approx) frozen broccolie (of fresh!)

Arrange by layers (potato, broc, potato, broc) in a sprayed casserole.

Make sauce:

2-3 scallions, minced  some Green too

1-2 tbsp flour

1tsp garlic powder

dash nutmeg

1  & 1/3 cup soy milk

1/2 scant cup of Nutritional Yeast

Salt if you wish ( I salt my own at the table, which cuts down on the

amount used... but this needs salt regardless at the table)

Saute onions in some broth.  Add flour and stir around for a min or

so.  Add soy milk. (I wisk for a while until the flour is totally

combined) Add other ingredients and stir for another 2 min or so...

*just* until it begins to thicken.

Pour over potatoes and adjust the liquid level with water or broth

until it jus t comes up to the top of the potatoes.

Cover and bake for about an hour or until potatoes are soft.

Let it sit for 15 min to thicken and absorb the liquid, then serve!


chestnut-sweet-potatoes

Date:    Wed, 28 Sep 94 19:57:26 CDT

From:    Jeanne Chappell <jchappel@tyrell.net>

   Sweet Potatoes with Chestnut & Apricots

----------------------------------------------------------------------

 3/4 C coarsely chopped dried Apricots

 Boil enough water (to cover Apricots) in the Microware

 Pour water over Apricots - Let stand (covered) for 30 minutes

 Drain well and set aside

 1/2 C water                       |

 1/4 C firmly packed brown sugar   |  Combine - stir well

 dash of ground ginger             |  Bring to boil - reduce heat

 dash of ground cinnamon           |  Simmer 5 minutes

 1/4 C Amaretto                    |  Stir into above mixture

   1 t vanilla                     |  Set aside

 2 lbs. Sweet potatoes - peeled and thinly sliced

 1 1/2 C (3/4 lb.) finely chopped Roasted Chestnuts

              --------------------------------

   Using a 11" x 7" x 2" baking dish:

   1) Arrange 1/3 of Sweet Potatoes in the bottom - overlapping slices

   2) Top with 1/2 of Apricots and 1/2 of Chestnuts

   Repeat steps 1) & 2) ending with step 1)

              --------------------------------

  Cover and Bake 350 deg. F for 1.5 hours  (til potatoes are tender)

  Let stand 10 minutes (covered) before serving


colcannon

Date:    Thu, 07 Oct 93 08:46:17 CDT

From:    offer@mamba.asg.arlut.utexas.edu (Debora Offer)

I use a recipe I got from "The New Laurel's Kitchen Cookbook"

(or something like that) but without the dairy & fat

Colcannon

5 1b potatoes

large bunch of kale, chopped

1 or 2 large onions, chopped

salt

pepper

paprika

Peel & slice the potatoes then cook in lightly salted water til

tender (about 30 minutes).  Cook the kale & onion together with

a little water til tender (about 10 minutess).  Mash the potatoes

with enough of the cooking water to get the consistency you like

then mix in the kale, onions & seasonings.

This makes a lot but it keeps well in the fridge and it makes

great breakfast tacos.  Just roll some up in a tortilla with some

picante sauce and FF cheese.


colcannon-2

Date:    Tue, 30 Nov 93 21:40:31 PST

From:    Jane Colman <jane@netcom.com>

The recipe is taken from The New Laurel's Kitchen, changed only by

omitting some butter.

COLCANNON

4 potatoes (I used 3 large ones)

3-12 cups chopped kale (I used one bunch)

3 leeks or 1 onion (I used the onion)

1/3 cup nonfat milk or your favorite milk substitute

1/4 cup fresh parsley, chopped

salt and freshly ground pepper to taste

Cut up the potatoes and steam until soft.  Meanwhile, chop the onion and

saute in a nonstick pan or with a little water.  Chop and wash the kale,

and when the onion is soft, add the kale to the skillet; cover and let

the kale steam--the water that stays on the leaves after washing is

generally enough.  When the potatoes are done, drain if necessary and

mash (the recipe says to peel them, but I like my mashed potatoes with

skins).  Mix in the milk, parsley, and salt and pepper to taste (this

was one of the rare times when I added salt to a dish), combine with

the kale and onions, and serve.  It's probably enough for 3 or 4 people.

If kale is too exotic, I believe that cabbage is also traditional.


colcannon-3

Date:    Wed, 09 Mar 94 19:01:55 EST

From:    epenzern@reach.com (Erika Penzer -- CA Counsel Connect - Burbank )

Kind-of-Colcannon

3 baking potatoes

2 small celery roots

1 small or 1/2 large head green cabbage

1 large onion

1 bunch scallions

Salt/pepper to taste

Peel and cut into chunks the potatoes and celery roots, and boil

in plenty of water until soft (took me about half an hour but I

think it depends on how old and tough the celery root is).

While these are boiling, chop the onion and cabbage into small

pieces (I made about 1/2 inch squares). Saute in a bit of cooking

spray for a few minutes. Then add about 1/4 cup water to the pan

(I used a wok), cover, and let cook, stirring once in a while,

until onion is browned and cabbage is tender. Chop the scallions

after adding the water and throw them in after 10 minutes or so.

Drain potatoes and celery root, place in a bowl, and mash with a

wooden spoon or potato masher (no food processor! it turns

potatoes to glue) -- it should be slightly lumpy. Add the

cabbage-onion-scallion mixture and blend well. Season with salt

and pepper to taste.


colcannon-4

Date:    Fri, 17 Mar 95 08:25:56 EST

From:    jrg14@cornell.edu (Janice R. Gordon)

From my newsletter, for those of you who haven't yet done your St Paddy's

Day marketing.  This is said to be far more common a dish in Irish homes

than corned b*^f.

Colcannon

1 pound white or green cabbage

1 teaspoon salt

2 pounds white or red potatoes, scrubbed, and cubes, (don't peel)

2 medium leeks, split lengthwise and rinsed well

1 cup nonfat milk (or soy or rice milk)

1/4 teaspoon mace

2 - 3 cloves garlic, minced

salt to taste

Chop the cabbage and steam, using minimal water, until quite well done.

Boil potatoes.

Clean and chop the leeks, including the first couple of inches of green,

put into a saucepan with the milk and simmer until tender.

Drain potatoes, mash well, stir in milk with leeks, cabbage, mace and garlic.


corn-scalloped-potatoes

Date:    29 Mar 94 06:05:47 EST

From:    Nan Blanchard <73540.700@CompuServe.COM>

From Get the Fat Out: 501 Simple Ways to Cut the Fat in Any Diet by

Victoria Moran.

                       SCALLOPED POTATOES

       1 cup corn, fresh or frozen

       1 cup water

       2 sticks celery, chopped

       1 onion, chopped

       2 small bell peppers

       3 medium potatoes, peeled and ripple sliced 1/4 inch thick

       1 large carrot, ripple sliced 1/4-inch thick

       Minced parsley

       Preheat oven to 350 degrees.

       Make a thin sauce of the corn and water in your blender. Then place

vegetables, potatoes and parsley in the pan in layers, alternating

vegetables. The total depth of food in the pan should be about 1 3/4 inches

(not more than 2 inches). Bring the corn sauce to a boil, stirring to

prevent burning. Pour it evenly over the vegetables. Cover the pan and bake

1 1/4 hours. Remove cover. Broil to lightly brown top.


couch-potatoes

Date:    Fri, 15 Oct 93 17:51:42 CDT

From:    <U33754%UICVM@UICVM.UIC.EDU>

Couch Potatoes

organic russet (baking) potatoes (1 per person)

cooked brown rice (about 1 cup per person, I used short or medium grain)

nutritional yeast (about 1-2 tbs per person)

salt

Wash surface of each potato (so skin eaters won't ingest any extraneous

material), put potatoes in oven (or microwave) and bake to doneness.

Cut each potato in half, and scoup out the insides.  Mix this potato meal

with equal portions of cooked brown rice, and 1-2 tbs nut yeast per potato,

perhaps 2 tbs if you really like yeast, and salt to taste.  Don't mash the

potato meal.  Mix well and scoup back into the potato skin shells.

If you are trying to get people to try this as a new thing, then don't

serve it in the skin shells, IMO, instead put it in a serving bowl and

serve hot.


cranberry-sweet-potatoes

Date:    Fri, 29 Oct 93 09:53:34 EDT

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

Sweet Potatoes with Cranberries and Greens

               serves two

2    medium    sweet potatoes (about 1/2 pound)

2/3  Cup       cranberries, cut into halves

1/4  Cup       yellow onion, minced

2    cloves    garlic, minced

2    Tbsp      fresh ginger, grated

1/2  Cup       apple sauce, unsweetend

1/8  tsp       cinnamon

1/4  tsp       allspice

1/4  tsp       mustard powder

3/4  Cup       vegetable stock

3    large     leaves kale, cut in thin strips

               salt to taste

  Steam sweet potatoes until soft.  Peel and cut into large

dice.  Put onion in a medium non-stick skillet over medium-high

heat, cover, and sweat for 3 minutes, until onion just begins

to brown and stick.  Add a Tbsp of the stock and stir to

distribute color.  Simmer until liquid evaporates and repeat

process twice more.  Add garlic, ginger, and another Tbsp. of

stock, reduce to low heat and cook for 2 more minutes.  Mix

spices into apple sauce and stir into onions in the skillet.

Add sweet potatoes, cranberries, and 1/4 cup of the stock,

and cover and simmer 5 or six minutes, until berries are tender.

Add Kale and remaining stock, cover and cook until greens are

tender, 2 to 3 minutes.  Stir, season with salt, and serve.

(you could substitute spinach for the kale)


crispy-potatoes

Date:    02 Jan 94 13:23:29 GMT

From:    glmis4!kehrbaum@cbs1.attmail.com (Ellen Kehrbaum)

This recipe is copied directly from the Susan Powter Eating recipe book.  I

have made this and thought it was really tasty.  Hope you enjoy!

Marilyn's Crispy Potatoes

=========================

2 pounds russet potatoes boiled in skins until tender

1 bunch scallions (chopped)

2 teaspoons Italian seasoning

1/2 cup vegetable stock

pepper to taste

Peel cooked potatoes and dice in cubes (I did this without peeling).  Place in

8"x11" baking dish that has been *lightly rubbed* with vegetable oil.

Sprinkle with scallions, Italian seasoning and pepper.  Mix gently with fork.

 Pour vegetable stock over potatoes.  Sprinkle with papriks.  Bake at 400

degrees on upper shelf.  Stir every 15 minutes until nicely browned and crisp,

about 45 minutes.  Place under broiler to complete browning.

Serves 4

Calories: 187

     Fat: 0.3 gm

  1% fat


crispy-potatoes-2

Date:    Thu, 31 Mar 94 19:49:59 PST

From:    reggie@netcom.com (Reggie Dwork)

                   *  Exported from  MasterCook II  *

                         Larry's Crispy Potatoes

Recipe By     : Deliciously Low by Harriet Roth pg 220

Serving Size  : 6    Preparation Time :0:00

Categories    : Potatoes                         Side Dish

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   2      Lb            Russet Potatoes -- boiled in skins till

                         -- tender

   1      Bunch         Green Onions -- chopped

   2      Tsp           Basil -- crushed, or Italian

                         -- herb seasoning

                        Black Pepper -- freshly ground

     1/2  C             Vegetarian Broth -- chicken flavored

                        Paprika -- Hungarian

   3      tbsp          Italian Parsley -- freshly chopped, or

                         -- fresh basil

                         -- for garnish

Peel cooked potatoes and dice in 1" cubes.

Place in an 8x11x2" baking dish that has been sprayed with nonstick spray.

 Sprinkle with chopped green onions, Italian seasoning, and freshly ground

pepper.  Mix gently with a fork to distribute the ingred.

Pour chicken stock over the potatoes and sprinkle generously with

Hungarian paprika.

Bake in a preheated 400 deg F. oven on upper shelf.  Stir every 15 min

until nicely browned and crisp, about 45 min.  Place under broiler to

complete browning before serving.

To Serve:

Garnish with freshly chopped Italian parsley or fresh basil.  Because it

is so easy to prepare, this dish lends itself nicely to outdoor

entertaining for lg parties.

VARIATION:

In step 4, after stirring, spray with a mixture of 3 Tbsp mild soy sauce

and 1/4 C water placed in a plastic spray bottle.  Stir again.  Spray and

stir every 15 min.  This will, of course, increase the sodium content of

the recipe.

NOTES : Cal  129.6

       Fat  0.2 g

       Carb  29.5 g

       Protein  3.7 g

       Sodium  14 mg

       Dietary Fiber  3.2 g

       CFF  1.6%


crunchy-potatoes

Date:    Mon, 14 Nov 94 19:15:41 EST

From:    Shelley Shusterman <sshuster@dragon.achilles.net>

Baked Crunchy Potatoes <T>

Proportions are approximate, I didn't measure ;-)

4 - 6 potatoes (I used new potatoes)

few drops olive oil or sesame oil

2 cloves garlic, crushed

1 tsp paprika

1 tsp dried cilantro (or fresh, if available)

1 tsp thyme

1 tsp rosemary

1 tsp basil

1 tsp dill

1/2 tsp salt

1/2 tsp black pepper

Wash potatoes, leave skin on (more nutrients that way)

Cut potatoes into small cubes or wedges, about 1/2" to 3/4" (1 - 2 cm)

Rinse in cold water and add the oil.

Mix seasonings (spices and garlic) in medium plastic container (with

lid), or in a plastic bag. Add potatoes, and shake.

Place on a baking sheet sprayed with non-stick spray (I used PAM)

Bake at 350 for 40 minutes, turning at half-way point.


french-fries

Date:    Thu, 24 Feb 94 02:54:42 EST

From:    mayflies@aol.com

I came up with these last summer when I couldn't stand doing without fries.

Bake several potatoes (micro or conventional)

Let cool enough to handle

Slice into wedges

Place skin side down on a baking sheet

Spray lightly with Pam

Season as you prefer(I use salt & pepper, cayenne, paprika, etc)

Bake at 450 for 10 min or until golden and crusty.

You can also do a variation of this on a gas or charcoal grill - I

think they're especially yummy grilled.  Same directions as above except

spray grill with Pam before lighting and grill the potatoes on the "non-skin"

sides.

                           **DAIRY ALERT**

My favorite dip for ff fries is a variation on Ranch Dip

1 pkt Hidden Valley Ranch Buttermilk Recipe Dressing

1 1/2 cups ff sour cream (Land 'O Lakes is my favorite)

1/2 cup ff mayo

Blend all ingredients until smooth.  You can use it right away and it's

fine-but flavor seems better the next day.

This has been a real life saver for my diet.  I feel like I'm not being

deprived when I can have a "real" snack once in a while.


garlic-mashed-potatoes

Date:    Wed, 18 Jan 95 13:48:56 EST

From:    KSipes@SEIC.COM

I just found this in today's Phila. Inquirer, written by Marian Burros:

GARLIC MASHED POTATOES

1 pound tiny new potatoes, unpeeled

3 cloves garlic, peeled

4 Tbs nonfat yogurt

3 Tbs nonfat sour cream

1/8 tsp salt

Fresh gound black pepper

Place potatoes and garlic in pot with enough water to cover and cook until

potatoes are tender. Drain and mash, then stir in yogurt, sour cream, and

salt and pepper.

The recipe actually called for light sour cream, and nutritional analysis

was:

270 cals, 2 g. fat, 8 milligrams cholesterol, 185 milligrams sodium, 7 g.

protein, 60 g. carbohydrate.


gnocchi

Date:    Wed, 12 May 93 11:46:13 EDT

From:    Katie Livingston <katiel@Athena.MIT.EDU>

An easy egg-free pasta is gnocchi (pronounced "nyucky").

Boil/bake eight medium sized potatoes, and mash them (no

milk or butter, but then on this group you wouldn't anyway!:)

Be sure to remove the skin; trust me, you don't want it in

the pasta.

Add 1.5 to 2 cups (12 to 16 oz) of flour, and mix gently until

everything sticks together but does not stick to your hands.

Note: the more you knead, the more flour you'll require, and the

more flour you use, the more leaden the gnocchi become!

Pull off hunks of dough and roll into 1/2" (1.5cm) ropes. Cut

into half-inch pieces, and dust with flour. Roll each piece

over the back of a fork to make ridges (it's tricky...smoosh

the piece against the fork tines, then roll it down and off the

fork). Drop gnocchi into boiling salted water. When they float

to the surface (2-3 mins later) they're done. Serve with a

spicy tomato sauce, or maybe a soymilk-based cream sauce, if

you can have that.


gnocchi-2

Date:    Mon, 02 Aug 93 14:53:46 EDT

From:    "Sara J. Gottlieb" <gottlieb@cbl.umd.edu>

Tried a WONDERFUL and EASY dish this weekend.  Gnocchi are delicious

Italian potato "dumplings" and I found the recipe in the Washington Post

food section last week...this is from memory...

Potato Gnocchi

1.5 lbs russett potatoes

1.5 cups flour (semolina, but I used regular all-purpose)

1 egg-replacer egg

Bake the potatoes in the microwave or the old-fashioned way..till just a

bit soft.  Peel the potatoes and mash with the egg mix.  Add flour .5 cup

at a time and mix thoroughly.  When you have a doughy substance (fairly

smooth and not too dry) tear off 1/3 of the dough and roll into a rope 1/2

inch thick.  (oh, flour your hands and a flat surface or it will stick!)

Cut off 1 inch slices from the rope and put a dimple into the pieces.

Boil a large pot of water.  Add the dumplings to the boiling water and let

cook for about 2 minutes...it's surprisingly fast....until they rise to

the surface.  Top with any sauce you like, or none at all.....this is

about 4 servings.  Delicious!


gnocchi-3

Date:    Mon, 08 Nov 93 07:36:00 EST

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

Gnocchi

1/4 cup non-fat ricotta cheese

1 cup mashed potatoes

1 3/4 cup flour

1/2 tsp salt

In a large bowl mix ricotta, potatoes, flour and salt.  Keep adding a little

flour at a time until dough is formed.

On a floured board roll out a golf ball size of dough into a half inch

tube.  Cut into 3/4 inch pieces.  With thumb, roll while depressing into a

concave shell shape.

Place on a floured cookie sheet and refrigerate.  Boil 2 qts of water.

Add gnocchi and boil for seven to eight minutes.  May be served with

marinara sauce.


gnocchi-4

Date: Mon, 8 Nov 1993 9:53:30 -0500 (EST)

From: NAME= <HENDERSON@IRENE.MIT.EDU>

Italian Gnocchi

5 lbs. potatoes, peeled, boiled and drained

flour (about 4-5 cups)

sprinkle of salt

Mash or rice potatoes while hot until almost lump free

Make a *volcanoe* of flour on a counter/board/table

Place potatoes in the center.  With you fingers or a fork

slowly mix in flour until a somewhat sticky dough forms

adding flour as necessary so it doesn't stick to your hands.

break of a chunk of this dough and form into a long rope

about 3/4" in diameter.  Cut role into 3/4" pieces.

It gets confusing here, you form them into little

shells by *smooshing* against the table or a fork to

create a design on the outside of each little gnocchi.

(gnocchi in Italian is suppose to mean some kind of

snail shell I think.)

Place all of the gnocchi on a large platter until all

dough is used up, flouring well so they don't stick to

each other.

Place a large pan of water (really large) on to boil.

When it comes to a boil, add about 1 Tbs. of salt.

Slowly drop in the gnocchi.  Stir once (they sink to the

bottom)  As they rise, remove with slotted spoon to

serving dish or bowl.  pour sauce over and enjoy.  They

are truly awesome with a nice basil tomato sauce.

You can also make them with fat free Ricotta.  For

every container of Ricotta, add 2 containers of flour

and omit the potatoes, but the potatoes are my

favorite.

Donna Henderson

Henderson@MITLNS.MIT.EDU


gnocchi-5

Date:    Mon, 07 Feb 94 10:18:04 CST

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

GNOCCHI

Adapted from 'The Frugal Gourmet cooks Three Ancient Cusines'.  It had

an egg yolk, which I replaced with 2 t. of guar gum dissolved in some

water.  I had just bought the guar gum and wanted to try it out.

2 lbs potatoes, boiled until tender and then riced or grated

3 c. flour

1-2 t. guar gum dissolved in water

2 t. salt

mix everything together until you have a smooth dough.  cut into thumb-sized

pieces and drop into boiling water.  After they float to the surface, wait

1-2 minutes and then retrieve them with a slotted spoon.

I found that using whole wheat flour kind of killed the potato taste of

the gnocchi, so if I make these in the future I'll probably use white flour.

Of course, this is a personal decision.  I thought about trying some of the

more exotic flours to see if they create a less grainy taste; any suggestions?

SUNDRIED TOMATO SAUCE

3 oz. sundried tomatoes

1 oz. dried sweet red pepper

many cloves of garlic

add water to cover and cook all of this until the tomatoes are soft.

Pour into a blender.  Add a handful of fresh basil, a large pinch of oregano,

and black pepper to taste.  Puree until smooth.  Add salt if you think it

needs it.


gnocchi-6

Date:    Wed, 08 Jun 94 21:35:38 GMT

From:    nanette.blanchard@springsboard.org (NANETTE BLANCHARD)

Subject: Potato Gnocchi

    Here are some more recipes from High Road

to Health by Lindsay Wagner and Ariane Spade.

              POTATO GNOCCHI

Serves 4 to 6

Gnocchi are little dumplings that are eaten like pasta.

Flour gnocchi are good, but potato gnocchi are superb.

2 lbs large baking potatoes (about 3)

1 cup whole wheat pastry flour

1/2 tsp salt

2 cups pasta sauce of your choice

    Steam the potatoes in their skins until tender. When they

are cool enough to handle, peel and mash. Immediately add the flour and

salt. Knead on a lightly floured board until smooth. Sprinkle

on a little more flour if the dough sticks.

    Form into rolls about the thickness of your thumb. Cut

into 3/4-inch sections and perss down lightly with a fork.

    Bring a large pot of lightly salted water to a boil.

Add the gnocchi and boil until they rise to the top, about

5 minutes. Like all pasta, gnocchi should not be crowded in

the pot, so cook them in several batches if necessary. Drain

and place in a warm bowl.

    Mix the gnocchi with enough sauce to thoroughly coat

them. Extra sauce can be added at the table according

to taste.


gnocchi-7

Date:    Wed, 30 Nov 94 14:34:43 PST

From:    Doreen <doreen@geoworks.com>

My family's secret to successful gnocchi will shock you -- we use Potato

Buds instead of real potatoes. The moisture is much easier to gauge,

since P.Buds are always the same and potatoes will vary widely.

Potato Buds do have preservatives in them, but there are a few

non-preserved alternatives out there.

Just in case anyone's brave enough to give the recipe a try, here it is:

Foolproof Gnocchi

-----------------

1 5-oz. box instant potato buds

2 cups boiling water

1 egg's worth egg replacer (or two egg whites -- necessary for binding)

2 cups flour (whole wheat works fine)

Mix the potato buds and water together like mashed potatoes. Cool. Add

egg replacer and flour. Knead lightly on floured board. Take a small

protion at a time and roll on flloured board into strips about 1 inch

thick. Cut small pieces about 1 inch long. Roll each piece over a fork,

making an impression with your thumb, to give the pieces the classic

gnocchi shape. Be sure to keep the dough floured well, or it will become

sticky. Place the peices on a floured cookie sheet, making sure they

don't touch. Drop the pieces into boiling water. After they reach the

surface (which may be almost immediately), cook them _gently_ (don't boil

them!) for 5 to 10 minutes. Drain and serve with the sauce of your choice.

I'd be interested to hear any experiences you might have with the recipe.


grilled-sweet-potatoes

Date: Wed, 21 Jun 1995 12:40:31 -0500 (CDT)

From: Nanci Borg <nborg@creighton.edu>

Grilled Sweet Potatoes

3 tablespoons orange juice

2 tablespoons water

2 tablespoons honey

1 garlic clove, finely chopped

2 sweet potatoes, cut lengthwise into 4 wedges per potato

Steam sweet potatoes for 10 minutes in the microwave.

Spray grill with non-stick spray.

Place potato wedges, cut sides down on rack.

Cook 5 minutes on each cut side or until tender basting with

orange juice mixture.

4 servings


hash-browns

Date:    Tue, 08 Feb 94 09:23:27 EST

From:    Thomas P Collins <tcollins@magnus.acs.ohio-state.edu>

                      Hash Browns

2 or 3 potatoes, peeled and 1/4" diced

1 medium onion, chopped

1/2 cup green pepper, chopped

2 teaspoons (or more to taste) Creole seasoning mix

3 cloves garlic, minced

1/2 cup vegetable stock

      I stole the idea and the basic technique for this from

Paul Prudhomme's _Fork in the Road_.  Preheat a nonstick

skillet over high heat for three or four minutes.  Add

potatoes, onion, green pepper and seasoning mix, stir and cook

for five minutes until vegetables start to brown.  Pour in

stock and add garlic.  Stir and clear bottom of skillet.  Cook

until liquid evaporates, another eight to ten minutes.  If

potatoes are not cooked enough, add stock a tablespoon at a

time and continue cooking.

From _Emeril's *New* New Orleans Cooking_.

                 Emeril's Creole Seasoning Mix

2 1/2 Tablespoons paprika              1 Tablespoon onion powder

2 Tablespoons salt                     1 Tablespoon cayenne pepper

2 Tablespoons garlic powder            1 Tablespoon dried oregano

1 Tablespoon black pepper              1 Tablespoon dried thyme

      Combine and store in an airtight jar or container.


indian-potato-cakes

Date:    Tue, 28 Feb 95 10:33:56 EST

From:    Lucinda J. Rasmussen <lrasmuss@pica.army.mil>

     I got a recipe off another net and adapted it for FF-ers.

     RECIPE:  Indian Potato Cakes <T>

     2-3 large potatoes

     1 large onion, chopped

     2-3 cloves garlic, chopped

     2 slices bread, crusts removed, crumbled

     1-2 tsp mild curry powder

     salt

     non-stick spray

     Peel potatoes, cut into cubes and boil in water until tender.

     Mash (may want to add a little water to make mashing them

     easier).

     Water/broth saute onions and garlic.  Add to mashed potatoes.

     Add bread crumbs, curry powder and salt.  Cool enough to handle.

     Form 10 to 12 four inch diameter patties and brown them in a

     non-stick pan sprayed with non-stick spray.

     You can also add cooked carrots, peas, and any other soft cooked

     vegetables to the potato mixture before browning them.

     Serve as is or with some Indian condiments like mango chutney or

     coriander chutney.  These patties are pretty easy to make and

     really good.


juniper-potatoes

Date:    Tue, 07 Jun 94 22:35:51 PDT

From:    Michelle Dick <artemis>

Recipe from:

Stern, Ellen and Jonathan Michaels. _The Good Heart Diet Cook Book: No

Meat, No Oil, No Egg, No Butter, No Sugar, Low Salt_ 1982. ISBN:

0-89919-053-7.

POTATOES WITH JUNIPER BERRIES

1.5 lbs potatoes, peeled and coarsly grated

1/4 t freshly ground black pepper

1 red bell pepper, seeded and diced

6 crushed juniper berries

Place potatoes in a colander and rinse well under cold running water.

Do not drain, but place them in a skillet with other ingredients.

Cook gently, turning occasionally, for 1/2 hour.  Add water sparingly,

as needed.


leek-potato-gratin

Date:    Mon, 02 Jan 95 15:44:00 MST

From:    john.whitney@loebbs.com (John Whitney)

MMMMM----- Recipe via Meal-Master (tm) v8.00

Title: LEEK AND POTATO GRATIN

Categories: Main dish, Vegetables

Yield: 8 servings

1 ea Red bell pepper, diced

1 c  Hot water

6 oz nonfat soy milk

2 ea Lg leeks, white part chopped

5 ea Mushrooms (sliced)

3 ea Matzos, broken

(I used some leftover cornbread from the "Simple Cornbread Recipe)

4 ea Potatoes, baked, peel, slice

1 ea Salt and pepper

1 ea Minced chives for top

5 pn Nutritional Yeast

Preheat oven to 350F. Add leeks to skillet and saute in a little

water, cover until wilted.  Add red pepper saute 5 min. Combine matzos

with water in bowl, soak 3-5 min. until soft. Drain, squeeze out excess

water. Combine leek mixture and matzos with remaining ingredients,

except Yeast and chives. Stir until fully mixed.  Pour into a lightly

sprayed shallow 2 qt. casserole.  Sprinkle yeast over top followed by

chives.  (I also crumbled sourdough bread over the top) Bake 35 to 40

min,  or until top golden. Let stand 5 to 10 min and cut.


mango-yams

Date:    Thu, 09 Sep 93 15:20:09 PDT

From:    Barbara Zimmerman <barbara@crl.com>

Thanks to Neal in Hawaii I have some more good recipes for mangoes.

Last night I went to a fatfreee potluck dinner in Santa Rosa.

For the main course, I brought the following recipe which was a hit.

MANGO YAMS

6 yams, cooked in microwave

1 bottle Hain's Honey barbeque sauce

4 tablespoons soy sauce

4 ripe mangoes

Cut the cooked yams into the barbeque sauce in a frying pan.  Add the soy

sauce and hit until yams are coated.  Turn and coat the other side.

Slice the mangoes and arrange in slices with the cooked barbequed yams in

a dish covered with something like foil so you don't have to wash the pan.

Finish with some mango slices on top.

I served the dish at room temperature.


mashed-hominy-potatoes

Date:    Mon, 16 Aug 93 10:03:44 EDT

From:    jfrawley@mailbox.syr.edu

This recipe came about when I was pawing through the refrigerator trying

to figure out something substantial but quick for dinner.  Here's what

I ended up with.

*Mashed Potatoes Extrordinaire*

Four medium sized red potatoes with skins on, washed and quartered

(I had to remove some blemishes from mine; other than that I left

them intact)

1/2 can white hominy (no kidding)

1-2 large stalks red kale (the stalks I got at the co-op were huge),

torn (or chopped) into bit-sized pieces

1/2 packet miso soup (dry mix - instant miso)

garlic powder (I forgot to saute some garlic, so I used the powder)

black pepper

smidgeon of tamari and/or vinegar

Cook the potatoes until they are beginning to soften.  Add the chopped up

stalks of kale to the potatoes and cook until both are soft (or to your

liking).  Drain the potato/kale mixture. Reserve some water and

do what you will with the rest.  I saved this water to feed

my plants; they always perk up nice with veggie water.  Put the potato/kale

mix back in the pan.  Add the hominy.  Begin mashing with a potato

masher.  Add some of the reserved potato water or soy milk to get them

to the proper consistency.  Add the miso soup mix, tamari/vinegar, garlic

powder, pepper to taste.  I used the miso soup mix because my mother

gave me a box with 8 packets in; I don't really like soup, so I use

the dry mix instead of simply salting my food.  YMMV.


mashed-potatoes

Date:    08 Jun 94 09:58:00 EST

From:    ESILVA@ada.npt.nuwc.navy.mil

from the "New McDougall Cookbook"

mashed potatoes

4 large potaotes, peeled and diced

1 cup low-fat soy milk

1/4 tsp onion powder

steam potatoes over boiling water for 15 min.  place in a bowl; add the

soy milk and onion powder.  mash until smooth.


mashed-squash-potatoes

Date:    Fri, 13 Aug 93 10:21:10 PDT

From:    Jill Fuller <jfuller@cisco.com>

MASHED SQUASH AND POTATOES

2 large russet potatoes

1 lb. banana squash

Herbs

Bake potatoes until soft.  Cut squash into small cubes and steam until

very soft.  When potatoes are done scoop out pulp.  Combine squash and

potato pulp with masher or food processor until creamy.  I like to add

basil, thyme, and finely chopped onion.

If serving to guests, put the potato mixture into a casserole dish,

sprinkle with paprika and put under the broiler for 10 minutes.

Delicious and fat free!


mashed-yams

Date:    Fri, 10 Dec 93 11:05:05 EST

From:    epenzern@reach.com (Erika Penzer -- Counsel Connect - New York )

Michael's Yams

1 large yam, cut up in small pieces

2 oz. vermouth

1 Tbsp. brown sugar

Put yams in skillet with a little water. Cook on medium heat

covered for about 15 minutes, occasionally breaking up and mashing

the yams. Add sugar and vermouth and cook 5-10 minutes more.


onion-baked-potatoes

Date:    Thu, 21 Jul 94 10:32:19 EDT

From:    Lynn Stepanek <vaughn@queens.edu>

Onion Baked Potatoes (two servings)

2 medium baking potatoes

1 medium onion

salt, pepper, other herbs to taste

2 piecies wax paper (or foil) pieces big enough to wrap potaotes in

Slice potatoes into 1" rounds, but retain the potatoe shape, and place

on the wax paper.  Slice onion into 1/4" slices, slip each slice

between slices of potatoes.  Sprinkle with spices.  Wrap tight in wax

paper.  Nuke 20 minutes or until done.  (For oven wrap in alumium foil

and bake 45 minutes at 350deg (I think).)

(I've also cut everything into 3/4" or so chuncks and put in a

cover cassarole pan with spices.  Stir to coat and add a touch of

water (basically just enough to coat bottom of pan).  Cook until

pieces are soft stirring occasionally.)


oven-fried-potatoes

Date: Sat, 17 Jun 1995 23:06:32 -0400 (EDT)

From: ENID HART BOASBERG <CONMAIL17@mln.lib.ma.us>

oven fried potatoes

My family is inordinately fond of oven fried potatoes.  No pre-cooking here.

Just peel (or not) as many potatoes as you want and slice them into whatever

shape you want.  I make slices and then cut them in half.  What is known as

cottage fries, I think.  Spray a cookie sheet with baking spray and place

the potatoes on the pan.  Sprinkle with garlic powder and onion powder and

salt and pepper.  Lightly spray potatoes with baking spray and bake at 425

degrees until undersides are brown and then turn over and brown the other side.

You can make these as crisp or soft as you like.  We like em crisp.


oven-fries

Date:    Wed, 23 Feb 94 10:53:16 CST

From:    judith@utig.ig.utexas.edu (Judith Haller)

                     Oven Fries with Malt Vinegar

Scrub some potatoes and cut them into wedges lengthwise. Halve them

crosswise if they are an unwieldy size. Arrange the wedges on a baking

sheet, skin side down. Spritz lightly with Pam (olive oil flavor is nice)

and sprinkle generously with dried oregano.  The Pam is optional, and is

only used to help the oregano cling. I've been meaning to try brushing some

vinegar on the cut sides before adding oregano.

Put the potatoes under the broiler and remove when golden. Sprinkle with

malt vinegar, salt to taste, and serve immediately.

These cook a little faster if you microwave the potatoes a little bit

first. The potatoes should still be firm when you broil them.


pineapple-yams

From: VSANNICE@WEIZMANN.weizmann.ac.il

Subject:  Yams

Our family's favorite way to eat yams is as follows:

Zap a few yams till soft.  Scoop out the flesh (pardon the expression) and

mash.  Mix with slightly drained crushed pineapple, a dash or two of salt,

brown sugar and cinnamon to taste.  Put into a baking dish and zap or bake

till set.

For a fancier treatment, the yam shells can be restuffed with the mixture

instead of using a baking dish. (Leave a thicker shell when scooping out

the yams.)  Run the tines of a fork over the tops to decorate.


pizza-potatoes

Date: Fri, 29 Sep 1995 07:00:52 -0400

From: rwlade@gate.net (Bob Lade)

PIZZA POTATOES

Inspired by previous potato topping postings, I submit

this variation...

4 large potatoes (baked)

1/2 green pepper chopped

1/2 onion chopped

8 oz can mushrooms chopped

2 tsp parsley

1/8 tsp garlic powder

1/8 tsp crushed red pepper

1/2 cup no-fat yogurt

1/2 tsp salt

1/2 tsp pepper

1/2 cup no-fat cheddar cheese

8 oz can tomato sauce

1/2 tsp basil

1/2 tsp oregano

1/4 cup no-fat parmesan cheese

1/4 cup chopped black olives (optional)

When potatoes are cool, cut in half and scoop out pulp.

Mash with yogurt, salt and pepper.  Saute green pepper,

onions and mushrooms 3 min in one tsp of water.  Add

parsley, garlic, and red peppers to vegetables then add

to potato mix along with cheddar cheese.  Mix well and

fill potato skins.  Combine tomato sauce, basil and oregano.

Place potatoes on baking sheet, spoon tomato sauce over them

and sprinkle with chopped black olives and parmesan cheese.

Bake at 400 F for 20 minutes.

Note:  You can wrap unbaked potatoes in aluminum foil and

freeze for later use.  Just thaw and bake when you're in

the mood for a little no-fat pizza flavor.  Best consumed

with a glass of good chilled chianti!


potato-carrot-kugel

Date:    Sun, 09 Apr 95 15:01:20 CDT

From:    ZKOREN@ecs.umass.edu

Here is a Passover recipe which I stumbled upon while surfing the

internet, and have adapted for FF-ing.

Potato-Carrot Kugel (for Passover)

INGREDIENTS (Serves 6-8)

     6         large potatoes, peeled (about 4 lb)

     4         carrots, peeled

     1         large onion, peeled

     4         egg whites (or replacement for 2 eggs)

     1 1/2 tsp salt

     1 tsp     sugar

     6 Tbsp    matzo meal

     1 Tbsp    potato starch

     1/2 tsp   ground black pepper

     2 Tbsp    chopped parsley

               Paprika

PROCEDURE

   (1)  Preheat oven to 375 deg. F .  Spray a pan that is

        about 9x9 inches.

   (2)  Put one egg-replacement (or 2 egg-whites) into blender;

        start blender at  high speed.   Add  half of onion,

        three of the potatoes (cut up into 1-inch pieces) and two

        of the carrots (cut up into similar pieces).

    (3)  Blend till smooth.  Empty blender into large mixing bowl.

         Repeat with other egg-replacement, and remainder of

         onion, potatoes, and carrots.

     (4)  Stir in salt,  sugar,  matzo meal, potato starch,

          black pepper, and parsley.

     (5)  Pour into pan, sprinkle top with paprika, and bake

               for 1 hour or until browned.

REMARKS

    Spices can be varied according to taste.

    For non-Passover use: Replace matzo-meal & potato starch

    by 4 Tbsp flour.


potato-gorditas

Date:    Wed, 13 Apr 94 15:38:04 MDT

From:    LEA TALLEY <LIVANMERKEST@memstvx1.memst.edu>

Subject: Recipe:  Potato Gorditas

For those of you who aren't familiar with Gorditas (literally little fat ones)

they are dough pockets filled with m**t and spices.  I have an aunt who

used to add potatoes which inspired me.  I don't have time to make the

dough pockets--very similar to making tortillas so I use Pitas.

POTATO GORDITAS  --very easy

4 potatoes, peeled and cubed

1 1/2 cups of water

1 tsp cumin

1 tsp chili powder

1 tsp green chilies (I use canned and refridge the rest)

1 clove garlic, minced

Pitas or pocket bread.

Turn heat on medium high and add potatoes.  Add the spices, garlic, & chilies

Stir occasionally to keep from sticking to the bottom of pan.

After about 8 minutes of boiling potatoes and spices reduce heat,

cover, and simmer until thickened. Because potatoes are a natural thickener

they and the water make it kind of saucy.

I usually let it simmer about 20 minutes are more.  When its done, fill up

the pita pockets -- I cut them in half so that I have a half circle

and eat.


potato-knishes

Date:    Wed, 19 Oct 94 20:55:45 EDT

From:    at345@cleveland.freenet.edu (Ronald D. Fishman)

The following recipe is from "The Lowfat Jewish Vegetarian Cookbook"

by Debra Wasserman, with a slight modification to make it non-fat.

Potato Knishes

3 lbs. potatoes, peeled & chopped.

3 cups water

2 onions, peeled and finely chopped

1/2 tsp salt

1/4 tsp. pepper

1 tsp tumeric

3 cups unbleached white flour

2 tsp baking powder

Vegie stock to saute onions in

- Cook potatoes in boiling water in a covered pot for 20 minutes. Drain.

- Saute onions  and a dash of pepper in a nonstick frying pan unitil

  onions are soft.

- Mash cooked potatoes and divide mixture in half.

- Stir half the potatoes and onions.

- Mix remaining potatoes with tumeric, salt, flour and baking powder

  to create a dough.

- Knead dough fo a few minutes.

- Roll dough out on a flured surface until 1/4" thick.

- Cut dough into 4"x4" squares (about 12)

- Place 1/12 of potato onion mixture on each square.

- Fold corners of dough in and pinch dough tight in center.

- Preheat oven to 375 . Place knishes (pinched side down) on non stick

  cookie sheet.

- Bake at 375 for 45 minutes.

- Serve warm with mustard or sauerkraut.

Makes 6 servings - 2 each

Calories 429

Fat: 1 gram   Protein: 10 grams  Carbohydrates: 92 grams

Dietary Fiber: 6.3 Grams


potato-latkes

Date:    Tue, 15 Nov 94 09:41:30 -1000

From:    Neal Pinckney <neal@sirius.pixi.com>

Rich Fortnum (fortnum@nic.hookup.net) asked for a low fat

potato pancake recipe. Here's mine (in the Healthy Heart Handbook):

Potato Pancakes (Latkes)  <T>

1.5 C shredded potato (can use frozen "Simply Potato" shreds)

2 T oat flour (or 2 T rolled oats milled into flour)

1/4 C chopped onion (or 4 T dried onion)

1/4 C water

pinch salt, fresh ground black pepper

Mix flour and water, add onions and potato. Add a bit more

water if needed to form thick pancake batter.  Fry till golden

brown with some darker spots in non-stick pan with a 1/2 second

spray of Pam.  Serve with applesauce.  Makes 4 large pancakes.

---

I've had very good results with the plastic bags of frozen Simply Potato,

a shredded potato that is the only one I could find without added oil.

More costly than shredding your own potato, it saves time and also

makes excellent hash browns (add onions, fry in non-stick pan, no oil).

Putting a little rolled oats into a blender or coffee mill makes oat

flour in a jiffy. No need to go out and buy and store oat flour.


potato-latkes-2

Date:    Mon, 28 Nov 94 08:58:32 EST

From:    tron!clevax.dnet!fishman@uunet.uu.net (RON FISHMAN)

We made fatfree latkes yesterday and just as many of them got eaten as

when we made them the more traditional way.  Everyone has seconds and

even thirds so they were a hit.

Potato Latkes

6 Potatos

1 onion

4 egg whites

1/4 cup matzoh meal ( or flour)

salt & pepper

-  Peel potatos and shred in food processor

- Remove potatos & squeeze water out of shredded potatos.

- Shred onion in food processor.

- Add all ingredients ot processor and process until well mixed

using steel knife.

- Fry in nonstick pan until golden brown using a small amount of cooking

spray.

- Serve with applesauce and fatfree sourcream.


potato-ratatouille

Date:    Tue, 11 May 93 20:21:14 CDT

From:    mdk@pegasus.udev.cdc.com

In the latest Veg. Times there is an article by Mary McDougall

titled "Low Fat, Fabulous and Fit".  Here is a recipe from the

article:

Potato Ratatouille

-------------------

"This dish is delicious served hot on a bed of whole grains or

served cold on a plate with mixed salad greens."

2 large yellow onions, chopped

2 cloves garlic, minced

1/4 cup water

3 green peppers, chopped

4 zucchini, sliced

2 large potatoes, peeled and chopped

4 cups peeled and chopped tomatoes (or 32 oz. can tomatoes)

1 tsp. chopped fresh basil (1/2 tsp. dried basil)

1 tsp. chopped fresh oregano (1/2 tsp. dried oregano)

2 Tbs. chopped fresh parsley (1 Tbs. dried parsley)

Freshly ground black pepper to taste.

Place onions and garlic in a large pot with water.  Cook and stir

for about 3 minutes.  Add remaining ingredients, except pepper.

Cover and cook over medium heat for 30 minutes, stirring occasionally.

Season with pepper before serving.  Serves 4.

NUTRITION INFO PER SERVING:

---------------------------

Calories:	142

Carbohydrates:	30 grams

Protein:	4 grams

Fat:	0.3 grams

Chol.	0

Sodium:	21 mg

Fiber:	6 grams

VEGAN


potato-spinach-bake

Date:    Thu, 12 May 94 12:56:53 +0200

From:    Annice Grinberg <VSANNICE@WEIZMANN.weizmann.ac.il>

                          POTATO - SPINACH BAKE

4 baking potatoes                      3/4 c fatfree cottage cheese

1 package frozen chopped spinach       3/4 c fatfree sour cream or yogurt

1 large onion, diced                   salt and pepper to taste

Bake potatoes till done in oven or micro.  Defrost the spinach and drain off

most of the liquid.   Saute the onion in water or broth.  Scoop potatoes from

their skins (you can eat those separately if you like them), and mash.

Combine potatoes with the rest of the ingredients.  Spoon into a sprayed

casserole dish and micro for about 15 minutes, or bake in a regular oven

at medium till just starting to brown.

                                           Serves 4

Note:  I would consider sauteing some fresh garlic with the onion next time

       I make this.


potatoes-fenugreek-leaves

Date: Wed, 4 Jan 1995 10:09:11 -0800 (PST)

From: nalini@Rational.COM (Nalini Ganapati)

Fenugreek leaves and seeds are two different things like

coriander seeds and cilantro leaves. You can't really use them

interchangeably; the leaves are cooked like greens(spinach, kale,

mustard, etc.) and have a pleasant bitter edge once you get used

to them. The seeds, on the other hand, are used as a spice in curries

and Indian-style pickles. Well, to the problem of what you can do with

the dry leaves, here is a recipe that will give a general idea of its

use. For fenugreek seeds, try an Indian store, they will definitely have

them.

Potatoes with fenugreek leaves. (T)

-------------------------------

* About 4-5 medium sized potatoes. Any type of potato other than the baking

  ones will do.

* A bunch of fenugreek greens OR a small bunch of spinach+dried fenugreek leaves

* A few mustard seeds

* A pinch asafoetida (optional, but it really adds to the flavor here)

* Cayenne/Chili powder

* A pinch turmeric

* Salt

* A small pinch of sugar

* Your favorite liquid for sauteeing(water or vegetable broth)

Boil and cube the potatoes. Wash the greens, shred into fine strands and set

aside. Heat a good non-stick pan and add the mustard seeds. As soon as they

start spluttering, add the asafetida, fry for a couple of seconds and then add

the cayenne/chili powder and turmeric and continue sauteeing adding a bit of

liquid if it sticks. If dried fenugreek leaves are used, crush them a bit

and add at this point. Add the cubed potatoes, salt and sugar and reduce the

flame to medium. Saute potatoes without adding any more liquid till a nice

crust forms around them. Now start adding the shredded greens, a little at a

time. Continue sauteeing till all the liquid is absorbed and the greens are all

wilted. Serve with chapatis(the types that are roasted on an open flame, called

phulkas) or with steamed rice and dhal.

> (For those who are wondering, fenugreek has a 'spicy' taste most

> similar to the effect of cumin - it makes the food spicier without

> adding a particular taste of its own.  *Not* spicy as in capsicum...

> just a vague idea that the food is spicy.  (How *do* you describe the

> taste of a new food???))

>

>  - Aliza

>

> (*)  Gaithersburg, Md., Rt. 355 just north of Shady Grove Rd., east

> side of the road, in the same strip mall as "Tippy's Tacos".

>

>


potatoes-green-beans

Date:    Tue, 19 Apr 94 17:23:41 GMT

From:    nanette.blanchard@springsboard.org (NANETTE BLANCHARD)

    Here is a recipe from the May/June issue of Pillsbury Fast and

Healthy.

         DIJON SWEET POTATOES AND GREEN BEANS

    1 (8 to 10 oz) sweet potato, peeled, cut into 1/4-inch wide

         lengthwise strips

    4 oz fresh green beans, tips and strings removed

    1 Tbsp Dijon mustard

    1 Tbsp honey

    1/4 tsp cornstarch

    1/8 tsp dried dillweed

    Dash salt

    Dash pepper

    Heat grill. Cut 14-inch square sheet of heavy-duty foil. Place

sweet potato strips and green beans in center. In small bowl,

combine remaining ingredients; blend well. Drizzle over vegetables;

stir gently to coat. Wrap and seal securely with tight double folds.

    Place foil packet on gas grill over medium heat or on charcoal

grill 4 to 6 inches from medium-high heat. Cook 20 to 25 minutes or

until vegetables are crisp-tender. Open packet; stir gently.

Serve immediately. Makes 4 (1/2 cup) servings.

    OVEN DIRECTIONS: Heat oven to 425 degrees. Prepare vegetables

in foil packet as directed above. Bake at 425 degrees for 35-40

minutes or until vegetables are crisp-tender. Open packet; stir

gently. Serve immediately.

    Nutritional Information: Per 1/2 cup serving, 80 calories,

0 g fat, 0 g chol, 125 mg sodium, 210% US RDA Vitamin A.


potatoes-greens

Date:    Wed, 26 Oct 94 10:44:37 EDT

From:    sabaker@COLBY.EDU (Sally A. Baker)

Potatoes and greens

This recipe is a bit salty, so I've provided an alternative for the one

salty ingredient for those who need/like to watch their sodium intake.

one medium potato, chopped into chunks

one onion OR a handful of shallots, chopped

one or two cloves of garlic, minced

10-12 mushrooms, chopped in quarters or eighths, depending on size. I use

button mushrooms when I'm feeling poor, but I vastly prefer shiitakes.

one cup of cooking greens, shredded, but not too fine

one or two tablespoons fat-free Italian salad dressing (caesar is good,

too, I hear, but is not vegan)

Place the potatoes, onions, garlic and salad dressing in a microwave dish.

Microwave on high for 10 minutes, stirring after five minutes.

Add the mushrooms, microwave for 2 minutes.

Add the greens, microwave another 2-3 minutes.

Top, if you like, with one or two tablespoons nutritional yeast.


roasted-potatoes

Date: Sat, 17 Jun 1995 11:57:50 -0800

From: asha@hopf.dnai.com (Asha Dornfest)

roasted potatoes

Since we have been on the topic of unfried potatoes, I just made

oven-roasted potatoes (a-la-Ornish) last night, and I thought they were

better than the traditional oil-laden variety.

1.5 to 2 lbs new potatoes, scrubbed and quartered (use Yukon Gold if you

can, they are amazingly smooth and sweet)

2-3 tablespoons vegie stock (I used canned for ease)

dried or fresh herbs of your choice (I used a few pinches of dried tarragon

and rosemary)

season salt and pepper to taste

(I also added a handful of those baby carrots you can buy in a bag)

Toss everything together, place in a single layer on a PAMmed baking dish,

bake in a 375 oven about 30 minutes till potatoes are soft and brown.

I served them with steamed green beans with shallot sauce


rotel-potatoes

Date:    Wed, 27 Apr 94 11:11:23 PDT

From:    tls@Rational.COM (Tracey Sconyers)

Subject: Four Rotel recipes

Rotel Tomatoes are abrand of fiery canned tomatoes that adds a very

spicy flair to a dish.  Mexican-style tomatoes can be be substituted,

but in my mind, there is nothing quite like the taste of Rotel.

Rotel Potatoes

--------------

serves 2 hungry people.

1 can (10 oz) diced Rotel tomatoes, with liquid

2-3 large potatoes (enough for 2 hungry people)

Optional:

Eggbeaters equivalent of 4 eggs (not required; I like them with and without)

2-3 oz. lowfat or nonfat cheese

4-6 tortillas

Microwave or boil the potatoes until they are half-cooked; the flesh should

still be firm, and not crumbly. Let them cool until you can comfortable

handle them, and cut into bite-sized pieces. In a large skillet, dump the

can of Rotel tomatoes and most of the juice, then add potatoes. Cook over

medium heat, stirring occasionally, until most of the tomato liquid has

been absorbed by the potatoes (this takes anywhere from 10 to 30 minutes,

and is usually dependant on how hungry you are).

Optional: If you want to add eggs at this point, make a crater in the

center of the pan and add eggs. Stir the eggs over medium heat until

eggs are scrambled. When they are just about done, mix thoroughly with

the potato mixture.

Serve with cheese (optional), either alone, or wrapped in steamed

tortillas. With the eggs and cheese, this make a simple, spicy, and very

filling breakfast.

Other ideas I have yet to try: Stir in spinach, zucchini, mushrooms, and or

onions with the potatoes.


scalloped-potatoes

Date:    Tue, 16 Nov 93 08:30:02 EST

From:    Thomas P Collins <tcollins@magnus.acs.ohio-state.edu>

Low-fat Scalloped Potatoes

4 medium potatoes

1 1/2 cups soy milk (or skim milk)

2 tablespoons flour

1 teaspoon salt (or seasoned salt)

1/2 to 1 teaspoon garlic powder

1/2 to 1 teaspoon cayenne pepper

1 medium onion, chopped

Peel and slice potatoes thinly.  In a saucepan, combine soy

milk, flour, salt, garlic powder and cayenne pepper and cook

over medium heat until sauce thickens.  Add onions to sauce.

Layer casserole dish with half of potato slices.  Spoon half of

sauce over slices and repeat with remaining potatoes and sauce.

Cover and bake in preheated oven at 350 degrees for 65

minutes.

(I tried this with both skim milk and soy milk.  The sauce

was richer with soy milk and probably had more fat, but it

thickened nicely and had a good flavor.)


seasoned-potatoes

Date: Wed, 28 Jun 95 13:33:46 CDT

From: Debbie=Thomson%Mkt=Comm%PCMkt=Hou@bangate.compaq.com

from McDougall's 12-day book

Seasoned Potatoes

4 large white potatoes, scrubbed

1 small yellow onion

1/8 cup low-sodium soy sauce

dash ground black pepper

dash paprika

Peel the potatoes if you wish, and slice into 1/8-inch slices.  Slice the

onion thinly and separate into rings.  Place the potatoes in a large covered

casserole dish and lay the onions over them.  Season with a few sprinkles of

soy sauce, some black pepper, and a little paprika.  Cover and bake in a

350-degree oven for 45-50 minutes, or microwave on high for 10-15 minutes.

(my notes:  I used medium-sized red potatoes, non-peeled, and regular soy

sauce.  I cooked for 10 minutes in the microwave.)


simple-fried-potatoes

Date:    Tue, 30 Nov 93 07:02:00 PST

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

super-simple "fried" potatoes

2  medium potatoes (about 2 1/4 cups sliced?)

1  medium onion (about 2/3 cup?)

1/2 cup non-fat milk or soy milk

1/2 cup water (or veggie broth--yum!)

Fresh ground pepper to taste

salt to taste

Thinly slice the potatoes--thicker slices will take longer--so they are close

to the same thickness.  Chop the onion coarsely (this doesn't mean you have

to talk like a sailor while you do it, just don't chop it too small).  :)  I

tossed the onion in a skillet with the fluids while I cut the potatoes, then

tossed in the potatoes.  Grind some pepper over the top, bring to a simmer,

put a lid on it, and go back to the Internet.  I turned the potatoes over with

a spatula every 15 minutes or so for about 45 minutes and added a little more

pepper each time because I like it spicy.  By the time you're done most of the

liquid should have evaporated.  If the taters are still a little hard when the

liquid is gone, just add a little more liquid.


slow-potatoes

Date:    Fri, 28 Oct 94 07:25:37 PST

From:    "Rob Ryerson" <RYERSONRA@compctr.ccs.csus.edu>

I've been working on the time and temp. for creating the perfect

version of this. I accidentally stumbled on this unique and tastey

variation of baked potatoes when I forgot I was baking potatoes, and

left them cook for a long.... time. When I discovered what I'd done, I

just turned the oven off, and left them until the next day. When I

cut one open, I found a dense, slightly pasty, subtly sweet, and

definetly delishous tasting treat. I've tried high and low temps, and

long and longer times, but the one suggested below works well with

medium sized good quality baking potatoes. For dedicated skin eaters,

you will find these skins a little tougher, but still edible. I

recommend eating the skin separately because it detracts from the

main attraction, the sweet inside.

Slow Potatoes

6-12	Medium good quality baking potatoes

Pre-heat oven to 300 deg. F. Thoroughly wash and clean potatoes, and

remove any 'bad' spots. Pierce potatoes at least twice, and be sure

to penetrate to the center or beyond. Place potatoes on top oven

rack, about 3/4 way up. Bake for 4 hours. At the end of the baking

time, remove potatoes from oven, place in a bowl, and refrigerate

over night, or until completly cool/cold. Eat cold as a snack, but be

sure to try the inside by itself, I find it very good, and eat the

skin seperately.

I haven't done this yet, but I plan on serving them as horsdoeuvres,

by pealing and cutting into small cubes, served on tooth picks. These

last for days in the refrigerator. I make at least a dozen at a time,

and eat over 4 or 5 days. You may want to start with a small number

until you're comfortable with the results.


southwestern-hash

Date:    27 Oct 93 16:39:19 PDT

From:    <PSJAB%CO1@TS9.TEALE.CA.GOV>

Southwestern Hash

-----------------

Ingredients:

   6 medium potatos, diced

   2 onions, diced

   5 cloves garlic, minced or pressed

   1 red pepper, diced

   1 green pepper, diced

   1 tsp. chili powder

   several large pinches cumin

   several large pinches oregano

   3 tomatos, diced

   2 cups cooked black beans (I used a 15-ounce can)

   chopped cilantro

Instructions:

   Saute potatos and onions in water until onions have softened.

   Add garlic and peppers, continue cooking until onions are

   translucent and peppers have softened. (more water may be needed.)

   Sprinkle with spices.

   Add tomatos and black beans.

   Bake in 375 oven until nicely browned and not too "saucey".

   Sprinkle with cilantro, serve with salsa.


spicy-wedges

Date:          Mon, 19 Jun 1995 10:11:57 GMT+800

From: "Paul Carreno" <PCARRENO@acserv.ad.cowan.edu.au>

Another way of getting the family to eat their favourite

fast  food without the "fast" fat:

Spicy Wedges (Chunky Chips)

(serves 4)

4 medium-large potatoes

Spray of oil (Pam?) or substitute

1/4 teaspoon ground chilli

1/2 teaspoon paprika

1/2 teaspoon garlic granules (or powder)

Feel free to use any other spices you like.

Wash potatoes. Prick with fork and microwave on high

for 8 to 10 minutes or until tender.

Cut potatoes lengthwise into wedges. Arrange on an oven

tray, preferably lined with foil and lightly spray with oil

spray (Pam in the US?)

Sprinkle with mixed spices.

Bake at 200 C for approx 1 hour or until crisp.

1 serve contains    420 kJ

                                < 1  gr fat

                                   2  gr fibre


spud-spinach-bake

Date:          Thu, 3 Aug 1995 12:28:35 GMT+800

From: "Paul Carreno" <PCARRENO@acserv.ad.cowan.edu.au>

I discovered that one way of getting teenagers to eat

LF is to prepare meals and bake them. Leftovers are cut up

and left in the fridge for those "unexpected" hunger pains

in between meals. I need some bake ideas/recipes.

This is something that I tried last night.

I dont have measures but it was simple:

Spud n Spinack Bake

Equal amounts of mashed potatoes (leftovers or nuke some

whole potatoes and scoop flesh out) and chopped up cooked

spinach or silverbeet (not sure if it is known by that name

in the US. It is like spinach but larger, darker green  and

wrinklier leaves)

Can also use frozen spinach.

Mix in bowl with some ricotta or cottage cheese and some

LF sour cream. Sprinkle some black pepper to taste. Leave

standing while you do the onions and spices.

Saute some shallots (or onions) in balsamic vinegar and a

drop of lemon juice. Put some garlic paste to taste.

Sprinkle your favourite spices. I used oregano, cumin and

paprika. Stir for a a couple of minutes to blend flavours.

Then put onion mix into the potato/spinach mix and blend

well with a wooden spoon.

Spray some oil/Pam in the bottom of an oven proof

container and spoon in the mix.

Cover with a thin layer of bread crumbs and/or LF grated

cheese of choice.

I do not use any cheese at all and it turned out OK.

Bake at round 375 F for about 25 min. I have

2 ovens in my kitchen and the times for baking are different

so check every 10 minutes or so and adjust accordingly.

Serve as a snack or with cold salad.

Hope you enjoy and await some of your ideas.


squash-sweet-potato

Date:    Tue, 01 Mar 94 10:13:34 PST

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                      Acorn Squash And Sweet Potato

Recipe By     : Family Circle Magazine  Nov  1993

Serving Size  : 8    Preparation Time :1:15

Categories    : Food Processor                   Side Dish

                Vegetables                       Low Fat

                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1      Lg            Onion -- chopped, 1 C

   1 1/2  Lb            Sweet Potatoes -- pared & cubed,

                         -- (about 5 C)

   1      Sm            Acorn Squash -- quartered, seeded,

                         -- pared (about 4 C)

  13 3/4  Oz            Chicken Broth -- vegetarian

   4      Tbsp          Nonfat Milk -- to 6 T

     1/2  Tsp           Salt

     1/4  tsp           White Pepper

     1/4  C             Nonfat Sour Cream -- optional

                        Ground Nutmeg -- optional

Saute onion in broth or water in lg. saucepan over med. heat until onion

is translucent, about 6 min.  Add potatoes, squash and broth.  Simmer,

covered, until veggies are tender, about 25 min.  Cool slightly.

Working in batches, place the veggies with their liquid in food processor.

 Whirl until pureed.  Return the puree to the saucepan.  Stir in the

nonfat milk for desired consistency.  Season with salt and pepper.  Heat

over low heat.

Top each serving with dollop of nonfat sour cream and a sprinkle of

nutmeg.

                   - - - - - - - - - - - - - - - - - -

NOTES : Recipe adjusted to lower the fat content.

       Cal  105.8

       Fat  0.8 g

       Carbs  20.9 g

       Protein  4.7 g

       Sodium  435 mg

       Dietary Fiber  2.1 g

       CFF   6.3%


squash-yam-bake

Date:    Mon, 18 Oct 93 06:59:00 PDT

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

This is derived from an Ornish recipe for butternut squash that I

found in _Reversing Heart Disease_.  The recipe only called for

squash, but I added the yams and apples on a hunch.  Well, *I* liked

it!  :)

SQUASH YAM BAKE

2 cups cubed butternut squash (1-inch cubes)

1 cubed yam (about 1 to 1 1/2 cups?)

1 cubed Granny Smith apple

1/4 cup brown sugar (more or less to taste...less, to mine!)

1/2 cup water

Toss all the cubes together into a 2-quart coverable baking dish.

Pour the water in.  Sprinkle about half the brown sugar over the top.

Bake for 40 minutes in a 375 degree oven (preheated, of course).

Remove from oven, sprinkle with remaining brown sugar (I didn't use

all of it), and serve.

I actually allowed it to sit for about 10-15 minutes after taking it

from the oven because I had other things going that weren't ready yet.

It had a very nice flavor and made a beautiful meal with someone's

recipe for Mexican pan bread, roast garlic and crusty bread, and an

array of roasted red, orange and yellow bell peppers.  Very fall

festive!


squash-yams

Date:    13 Dec 94 09:02:00 PST

From:    <"HEANEY.RAY_K"@portland.va.gov>

Baked squash and yams

~ 1 lb (400g) winter squash, peeled and sliced (I used butternut)

~ 1 lb(400g) garnet yams, peeled and sliced

1 C (240ml) tomato sauce

1 C (240ml) Lite soy milk

1 tablespoon (15ml) garlic chili paste

Layer the squash and yams in a baking dish.  Mix the remaining ingredients

together and pour over the veggies. Bake covered @ 350 F (175 C) for ~ 45

minutes.  Finish baking uncovered for another 15 minutes or so.


sundial-garden-potatoes

Date:    Wed, 19 Jan 94 08:42:05 MST

From:    seb1@bighorn.dr.att.com (Sharon Badian, AT&T - GBCS Labs, Denver)

A recipe from the back of the Rosarita's No Fat Refried Beans. Doesn't

get much simpler than this

Sundial Garden Potatoes

1 (24-oz) bag of frozen natural potato wedges or 1.5 lbs of

fresh potatoes cut into wedges

1 (16-oz) can of Rosarita No Fat Refried Beans

1 cup Rosarita Traditional Salsa Mild (or your choice of salsa)

1/2 cup diced red onion

1 (4-oz) can diced green chilies

2 Tbsp chopped fresh cilantro

1/2 tsp ground cumin

1/2 tsp garlic powder

1/4 tsp chili powder

1/2 cup chopped red pepper

1/2 cup chopped green pepper

1/2 cup chopped yellow pepper

1/4 cup whole kernel corn, drained

2 Tbsp sliced green onions

Sliced jalapenos (optional)

Bake potatoes according to package directions or if fresh, until

done (about 30-45 minutes in a 400 degree oven, depending on the

size of the wedges).

Meanwhile, in a large saucepan, combine beans, salsa, red onion,

green chilies, cilantro, cumin, garlic powder, and chili powder.

Heat through.

Arrange potato wedges on a large round platter. Pour bean mixture

over potatoes covering potatoes just up to 1/2" from the rim of

the platter. Garnish with remaining ingredients. Top with sliced

jalapenos if desired.

Makes 6-8 servings


sweet-potato-dinner

Date:    Wed, 12 Jan 94 08:49:12 EST

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

Sweet Potato Dinner

1) washed, pierced all over with a fork, && cooked in the

   microwave until just tender, then wrapped in a towel

   to sit until needed.

2) caramelized some thin rings of onion in a non-stick

   skillet, using veg stock to deglaze

3) added 1/2 cup of stock to the pan and seasoned with

   garlic salt, shredded ginger root, "chili powder",

   ground corriander, and a Tbsp or so of nutitional yeast

4) while the sauce simmered, I peeled && diced the

   sweet potato, tossed it in && let it simmer until the

   sauce is thickened (&& some soaks into the potato)

5) cut several leaves of kale into thin strips && stirred

   in just before serving.

6) serve with salsa

I had this on masa && whole wheat pancakes but it would

be good with brown rice or fatfree tortillas too.


sweet-potato-fries

Date:    Mon, 07 Mar 94 20:46:30 EST

From:    "Elisabeth." <eac9m@poe.acc.virginia.edu>

sweet potato fries

I make these all the time.  Because the "jewel yam" or dark

orange-fleshed sweet potato is so sugary and starchy, don't

pre-bake it or it will be mush.  I scrub the skins hard, cut off

the ends, and cut into long french-fry shapes (leaving the skins

on).  I spray them ever-so lightly with cooking spray (just the

surfaces that are showing, a 2-second spray = 2 grams fat for 2

potatoes).  Then cook them in a 400 degree oven for about 15

minutes, then turn on the broiler to get them nice and brown,

another 3-5 minutes.  Yum!!! A great party food.  Serve with

Tabasco.  :)  --Eli.


sweet-potato-parsnip

Date:    Wed, 11 Jan 95 15:27:00 EST

From:    "Anne.Cox" <20676AC@msu.edu>

SWEET POTATO-PARSNIP PUREE

(more or less from Lorna Sass)

3 good sized sweet potatoes

equal bulk in parsnips

1 t cumin

Peel sweet potatoes and parsnips, cut into chunks, and cook in water until

soft.  A pressure cooker speeds this up.  Drain, puree in food processor.  Mix

the puree and cumin and put in a casserole dish.  Allow to sit for 15 minutes

for cumin flavor to develop, mix again, serve.

I subbed the cumin for a T of sesame tahini, which can also be subbed for with

a few drops of sesame oil if you can afford it.  I believe the cff would stay

below 10%.

Oh, and the water from cooking makes a good start on soup the next day.


sweet-potato-whip

Date:    Mon, 06 Mar 95 18:28:08 EST

From:    Allison Kinkead <sasank@unx.sas.com>

> From: " GRIFFIN-J at PRI_PENSION 1995/03/06 13:37" <usjahj8h@ibmmail.com>

> Subject: SWEET POTATO RECIPE

>

>           In one of the newsletters someone asked about a sweet potato

>           recipe.  Here is one that I did this past Sunday that was

>           very good.

>

>           Sweet Potato Whip

>

>           12 Sweet potatoes (pricked all over with a fork)

>           1/2 c nonfat plain yogurt

>           4 c vegetarian chicken broth

>           2.25 lbs of carrots

>           cinnamon or mace to taste (1/4 tsp)

>           salt and pepper to taste (optional)

>

>           Bake the sweet potatoes at 375 for 1.25 hrs or until

>           soft. Let them cool to room temperature.

>

>           Cook the carrots in the broth until tender 20 to 25 minutes

>           Reserve 1/2 c of broth.

>

>           Scoop out the inside of the cooled potatoes into a large

>           bowl add the carrots, 1/2 c of broth, yogurt and cinnamon.

>

>           Mash together and then put 1/2 in a food processor then do

>           the other half. Mix together.

>

>           Put in the oven for 15 minutes at 375 before serving.

>

>           COMMENTS:

>           The carrots help alleviate the sweetness of the potatoes.

>

>           The food processor is not necessary if you have a good

>           potato masher and the  carrots are tender enough.

>

>           This was a great dish to prepare the night before.  Except

>           that before serving you would need to put it in the oven for

>           30 minutes instead of 15 minutes.

>


sweet-potatoes-mangoes

Date:    Sun, 23 Jan 94 17:17:30 PST

From:    Barbara Zimmerman <barbara@crl.com>

SWEET POTATOES WITH MANGOES

3 large yams (more if you are feeding more people)

1 bottle Hain's Honey Barbeque Sauce

2 ripe mangoes, not too soft

Cook the yams in the micro (or the oven if you have time)

Put some of the barbeque sauce into a no stick (I use iron for the iron

content) frying pan.  Slice the cooked yams into the sauce.

Heat.

Serve with alternating slices of yam and mango with some of the sauce on top.


sweet-potatoes-oatmeal

Date:    Wed, 23 Nov 94 16:08:33 GMT

From:    thorp@sas.upenn.edu (Patricia Thorp)

Orange sweet potatoes with oatmeal topping

adapted from november 1994 gourmet magazine (and yes, I did make it ff!)

5 lbs of sweet potatoes (about 7 large)

1/4 cup brown sugar

1/4 cup of oj

1/4 cup of sweet orange marmalade

1 T. grated peeled ginger

1/4 c prepared butter buds (optional -- I just used water because some

people in philly fatfree are vegan; 1/4 C is half a packet.)

1 box Obies oatmeal cookie mix

Bake the sweet potatoes until very soft. Allow to cool.

In a bowl, mash together the first 6 ingredients (peel the potatoes first!).

Pour into a 13x9x2 pan (I used an extra large pie pan).

In a separate bowl, mix up the obies mix, so that it is not overly wet (the

directions say to add 1/4 cup of water, and then add water by the

tablespoon. I think I probably added 2 or 3 tablespoons.) Cover and chill

for 2 hours.

Crumble oatmeal topping over potato mixture, until it's evenly distributed.

Bake at 350F until golden brown, about 10-15 minutes. (Make sure the oatmeal

has cooked through!) If the oatmeal starts to turn white, take it out --

it's drying out.

Good alternative to marshmallow topped sweet potatoes. Has the Jackie Manni

seal of approval. =-)

Patti

P.S. for people who haven't been exposed to Obie's, it's a cookie mix with

dried fruit purees instead of oils. If you have a favorite ff oatmeal cookie

recipe, use that in lieu of obies.


sweet-potatoes-persimmons

Date:    Wed, 09 Nov 94 09:41:16 PST

From:    words@cats.ucsc.edu

This recipe was printed in our local paper today (Santa Cruz

Sentinel).

SWEET POTATOES WITH PERSIMMONS

1 cup water

1 lb. fresh sweet potatoes, peeled and cut

1/2 cup sugar

2 persimmons, slied

juice of 1/2 lemon and lime

Put all ingredients into saucepan and cook, stirring

occasionally, until sweet potatoes are done

and medium syrup is formed.


twice-baked-potatoes

Date:    Fri, 04 Mar 94 15:33:57 EST

From:    Laurie Kramer <kramerl@gdb.org>

Twice-baked potatoes with spinach and cheese (lacto)

----------------------------------------------------

(Note:  I adapted this from a recipe in Ornish's _Eat More Weigh Less_.  This

is somewhat easier.)

1.  Nuke or bake a couple of baking potatoes.  Since this is the basis of

    your dinner, consider 1.5 - 2 per person.

2.  Chop up fresh spinach (remove stems) and steam until totally wilted.

3.  When the potatoes are done (ready to eat), scoop them out of their

    skins, leaving the skins intact  (a bit of a challenge).

4.  In a mixing bowl, combine potatoes, spinach, fat-free cottage cheese,

    a little shredded fat-free cheddar (mainly for texture), and warmed

    skim milk to keep the mixture moist.  I season with garlic powder,

    salt and pepper.

5.  Spoon back into potato skins and bake @ 350 for 30-40 minutes.


twice-baked-potatoes-2

Date:    Tue, 15 Mar 94 11:08:19 EST

From:    thorp@pobox.upenn.edu

Twice Baked Potatoes

Bake 2 medium-sized baking potatoes until done. Remove from oven (but don't

turn it off) and allow to cool slightly. Slice in half the long way round.

Scoop out meat of potato, leaving some meat intact to form the "shell." (If

you don't leave some, the potato will fall apart.) Place meat in large

mixing bowl. Add small amount of skim milk (I imagine PLAIN soymilk would

also work) and mix. Add 4 T of plain nonfat yogurt (soyyogurt?) and salt,

pepper, and chopped chives (about 4 T.) Mix well so that no lumps are left

in the potato. Add 1/4 C. of grated nonfat cheese (cheddar; I'd like to try

this with that soya cheese!). Mix and return mix to "shells." Sprinkle

liberally with paprika, and return to oven until slightly browned. Makes 4.


twice-cooked-potatoes

Date:    Fri, 10 Mar 95 16:23:00 EST

From:    "Anne.Cox" <20676AC@msu.edu>

RECIPE-Twice cooked potatoes

Well, calling this a recipe is a stretch - it's more starving in front of the

cupboard do I have ANYTHING food.  This is a combination of recipes by Mary

McDougal, In the Kitchen with Rosie, and other lister members who took more

care.

Twice-cooked potatoes

About 12 potatoes (do not peel)

garlic powder

Old Bay seasoning (or chili powder)

Scrub the potatoes and cut in half lengthwise.  Put them in a big pot with

water to cover and boil.  Cook until done (fork goes in easily), but not

falling apart.  Remove the potatoes carefully with a slotted spoon and set

them on a cookie sheet or baking pan, cut side up.  Sprinkle liberally with

spices. Broil until browned and crusty on the surface.  You could also bake

for an hour or so if you don't have a broiler.

I used the lower grade Idaho potatoes for this- they looked like perfect

little Idahoes, but were only about 4" long (20 lbs for $1.99, how could I

resist?).  Russets would probably work well, too.  I think Yukon Golds and

other thin-skinned varieties would tend to fall apart.  Seriously, using the

right potatoes for any recipe can matter!  Fanatical grin ;)


unfried-fries

Date:    Sat, 30 Apr 94 08:56:24 CDT

From:    Natalie Frankel <Natalie.Frankel@mixcom.mixcom.com>

From _In The Kitchen With Rosie_

ROSIE'S UNFRIED FRIES

5 large baking ptotatoes

2 egg whites

1 TB Cajun spice blend (I used all sorts of stuff and just tossed it in)

salt (optional)

Slice each potato into match sticks.  Combine egg whites and spices in large

bowl and toss potatoes to coat thoroughly.  Spread potatoes in single layer

on two baking sheets coated with non-stick cooking spray.  Bake at 400

degrees on bottom rack of oven 35-40 minutes, turning several times during

baking to brown on all sides.  Sprinkle with salt, if desired.  Serve

immediately.  Makes 4 servings.


unfried-potatoes

Date: Fri, 16 Jun 1995 10:59:48 -0700

From: Judy.Mingram@West.Sun.COM (Judy Mingram - SunSelect)

Unfried Potatoes

Just came up with a successful way to satisfy my urge for fried

potatoes in a non-fat way and thought it might be interesting to

share.

I start with a large baking potato, poke it with a fork and microwave

it on high for 7 minutes, or until it gives when you squeeze it but

does not fall apart.  Then I peel the peeling off carefully, cause it's

hot (you can leave it on if you want to).  I then split the potato in

half the long way, lay the cut side down and slice half rounds about

3/4" thick.  I heat a large non-stick skillet, lightly spray with Pam,

and lay the half rounds in the skillet and leave until very dark

brown.  You can season them at this point, I use salt and pepper and

crazy salt.  Then I turn them to the other side and brown well.  Then I

eat them real fast before anyone can take them from me!

By the way, you may want to make more than one potato per person, as

these seem to go very fast, especially with teenagers!


unfried-potatoes-2

Date:    Fri, 16 Jun 95 13:57 PDT

From: sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

I just made these last night with a colorful combination of new red,

white and purple potatoes!

Sal's unfried potatoes (for two)

10 new red potatoes (the little guys)

1 medium onion

2-3 sun dried tomatoes

fresh ground black peper

1 cup veggie broth (mine was ch*ck*n flavored)

1/3 cup fresh sliced mushrooms

Put veggie broth and coarsely chopped onion into a frying pan and bring to

a boil while you slice the potatoes into about 1/4 inch thick slices.  Toss in

potatoes, cut the sun dried tomatoes into small pieces and toss them in.  Add

pepper to taste.  (I used a lot because I like mine kind of hot!)  Toss in

sliced mushrooms.

Simmer until all the broth has been mostly absorbed by the potatoes.  Really

yummy and simple.  My husband went nuts over them.  (He doesn't usually try

my stuff these days.)


vegetable-hash

Date:    Wed, 10 Nov 93 23:05:50 PST

From:    mrum@firebug.Berkeley.EDU (Marc Rumminger)

  This dish is a knockout.  Great for cold winter days,

and packed with nutrition.  This dish could be a great

source of calcium if you use the right greens (kale?).

------------------------------------------

WINTER GREENS AND POTATOES (vegetable hash)

from THE SAVORY WAY, by Deborah Madison

1 pound (1/2 kg) mixed greens, like mustard, kale, collards, etc.

salt

2 medium-sized potatoes, scrubbed, quartered, and thinly sliced

1 or 2 small dried red chilies, seeds removed, torn into pieces

2 medium sized fresh or canned tomatoes, chopped

2 garlic cloves, minced

freshly ground pepper

  Boil (or steam) the potatoes for 5-7 minutes in salted water.

Cook until tender, then remove with a strainer.

  Wash the greens well and then chop, removing tough stems.

Cook the greens until done in the potato water (or steam them).

Cook the tougher greens longer.

  Put a few tablespoons of water in a skillet.  Add the

chilies and potatoes, stir well and cook for 1 min. or so.

Add greens, tomatoes, garlic.  Continue cooking for 5 minutes

or so, breaking up the potatoes and working everything together.

It becomes somewhat muddled, but delicious.  Taste for salt,

add pepper and serve.


yam-in-gravy

Date:    Mon, 04 Oct 93 10:53:56 CDT

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

'Yam in gravy' (that's what my cookbook calls it)

in a large soup pot:

dry-pop 2 t black mustard seeds

add:

4-5 largeish yams (or sweet potatoes), sliced into 1/2" thick rounds

1 T turmeric

pinch asafoetida (more if it's the compounded-with-turmeric variety)

several curry leaves (yes, they really exist.  they're hard to find, so, OPT)

5-10 (or more) dried red chilies or a few fresh ones, or red pepper flakes

  to taste

1 c. faux coconut milk (soy + coco flavor)

paste extracted from a raquetball-sized lump of tamarind pulp, or a couple

  tsp of preprepared tamarind paste

water to cover + 2" yams

and cook uncovered until yams are just short of fully cooked.

cook separately until fairly mushy:

1.5-2 c. of the small, reddish-orange lentils (egyptian red lentils,

thuvar dal )

and add to the big pot

cook for a little while, it should be fairly thick

add lemon juice and chopped cilantro to taste

serve over rice with Patak's mango pickle.


yam-in-gravy-2

Date:    Thu, 15 Dec 94 13:17:04 CST

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

This is my favorite yam recipe.  I may have posted it before, but now

it's improved.  This may look long, but it's really very easy--I can

toss it together in 25-30 min and then walk away for 1/2 hr and it's

ready.  Serve with basmati rice.

Improved Yam-In-Gravy

this is (roughly) a Tamil recipe from a cookbook that I bought in Bangalore,

called a Cook's Tour of South India.  I doubt it's available here.  Fatfree-

ized only by the deletion of 1/4 c. of oil.

Simmer 2 c. of small red lentils in about 5 c. water while you are doing

everything else.

In a separate, large pot, dry pop (like making popcorn, over med heat):

2 T. black mustard seeds

Add to the pot:

5 medium to large yams, peeled and cut into 1" cubes

enough water to cover the yams by about 1/2"

1 T. turmeric

2 T. tamarind concentrate, blended with water so it dissolves easily in the

  pot (ever bite a lump of tamarind concentrate?)

1 t. (or more) compounded asafoetida

1 T. (optional) finely ground dried coconut, microwaved with 1/2 c. rice milk

Simmer yams until soft but not falling apart.   When lentils are soft (takes

about 1/2 hr if you got the right kind) drain off any water you can and add

lentils to the yam pot.  Stir and cook, adding more water if mixture is too

thick (texture of a thick soup is good, texture of refried beans is 'too

thick').  Then add:

1/2 c. fresh cilantro

a handful of fresh or dried curry leaves

salt to taste

*fresh chili paste to taste

*2 T.-1/4 c. chickpea (gram or besan) flour, mixed with water and gradually

thinned to avoid lumps.  Dribble into the soup while stirring.

The chickpea flour replaces hand-ground chickpeas or mung beans, which

thicken the stew, making the sauce more 'gravylike'.  Yum.  Also, using the

red chili paste (a violently hot vietnamese concoction with citric acid added

to fresh ground chilies) improves the taste.  Yum.  Yam.


yams-squash

Date:    Tue, 22 Nov 94 08:45:48 EST

From:    Muriel Kranowski <DOC@VTVM1.CC.VT.EDU>

Fixed this Sunday night to take to an office pre-holiday potluck

lunch.  It was extremely yummy!  But I have to confess that I don't

know what this squash is called.  It is light tan on the outside and

thin skinned, with yellowish fairly mild insides.  It's gourd-shaped,

typically about 6-8 inches long.   Is that "butternut"?  It's easy

to cut in half, and if _I_ find it easy anyone would, I have weak

hands.

            SWEET YAMS N SQUASH

   1 squash (of the kind I described or probably anything similar)

   4 sweet potatoes (I used jewel jams)

   1/4 cup orange juice

   a dollop of maple syrup

   a dollop of honey or molasses

   sweet spices to taste- cinnamon, ginger, cardamom, etc.

Heat oven to 350F.  Lightly spray a big-enough Pyrex pan with Pam.

Trim ends of squash, cut in half lengthwise, clean out seeds, and

lay flat sides down in pan.  Peel sweet potatoes (hey, it's up to

you!) and lay in pan.  Bake in oven until both are done.  (Check

after 30 minutes, then keep checking at reasonable intervals.)

"Done" = as soft as you like them.

Remove the cooked veggies from the oven, cut them into bite-sized

slices and chunks, and arrange them in a serving dish.

Separately, combine the liquids and sweet spices.  Pour over the

warm veggies.  (There could be lots of variations on the liquids and

spices to achieve different kinds of flavors.  This was the combo

that I used.)

Either serve immediately, or refrigerate (covered).  Can be reheated

in a regular or microwave oven.

This yielded one medium-sized casserole full.  Probably "serves 6"

as part of a normal meal rather than a big office lunch.


banana-rice-pudding

Date:    Thu, 19 Jan 95 15:30:28 EST

From:    Lucinda J. Rasmussen <lrasmuss@pica.army.mil>

     Hi gang. Just got my latest copy of Veggie Life and there was

     a very interesting recipe in there.  Unfortunately I no longer

     have my store of frozen, overripe bananas so I have to wait

     a couple of days before I can try this.  :-(

     Banana Rice Pudding

     -------------------

     3 cups rice milk or nonfat milk

     1 cup short grain rice (arborio, sweet, etc)

     3 bananas, mashed (I assume they meant to say "very ripe bananas")

     1/2 tsp nutmeg

     Preheat over to 350F.  Mix all together well and pour into a

     1 1/2 qt casserole.  Bake for 1 to 1 1/2 hours, stirring

     occasionally, until rice is tender.  Makes 4 cups.


berry-pudding

Date:    Fri, 31 Mar 95 09:34:17 EST

From:    jrg14@cornell.edu (Janice R. Gordon)

This one is old news for many, but with berry season beginning, maybe a

repeat for newcomers is appropriate:

Berry Pudding

1 pound soft tofu, drained well

2 cups fresh or frozen strawberries or raspberries

3/4 cup frozen concentrated fruit juice,apple or white grape rasperry works wel

l

put it all in a blender or food processer till smooth.  If you want fruit

chunks, save some berries out, chop coarsely, and stir in.  Chill and serve

in pretty glasses, or put into ice cream cones for the kids.  It also makes

a nice "sauce" for angel cake and fresh berries.

Note, if you have more than 3 or 4 folks or if you like nice big servings,

(like we do at my house) two batches of this is required.  Vary the amount

of fruit juice, depending on desired sweetness.


bread-pudding

Date:    Sun, 16 Jan 94 17:00:23 MST

From:    Sara Katsh <skatsh@csn.org>

Bread Pudding Recipe

My mother's fatfree version of the bread pudding we loved as kids.  You

CAN go home again...

4c. bread cubes  (from ends she saves in freezer)

2c. water or skim milk (hot)

2/3c. brown sugar

1/2c. raisins

2 apples, sliced thin

1/2 tsp. cinnamon

1 tsp. vanilla

3 egg whites

Combine bread cubes, raisins, and apples in large bowl.  Add water or milk

and sugar.  Mix thoroughly and let stand for 20-30 min.  Add beaten egg

whites (just til foamy), cinnamon, and vanilla.  Mix thoroughly.  Pour

into a 1 1/2-quart sprayed casserole.  Bake uncovered for 45 min. to 1

hr., until set and lightly browned.


bread-pudding-2

Date: Thu, 27 Jul 1995 17:13:53 -0400 (EDT)

From: Diane Morrissey <tree@pbfreenet.seflin.lib.fl.us>

Great ff Bread Pudding.

                          BREAD PUDDING

1 (1-pound) loaf Pineapple & Sweet Potato Bread

1 quart skim milk

2 teaspoons vanilla extract

1 teaspoons ground nutmeg

1/2 teaspoon ground cinnamon

4 pitted dates, minced

1 cup currants or raisins

2 teaspoons grated orange zest

4 egg whites

Preheat the oven to 350 degrees. Spray a 9-by-12-inch pan with vegetable

cooking spray. Tear the bread into 1-inch pieces.

In a large bowl, combine the milk, vanilla, nutmeg, cinnamon, dates,

currants, and orange zest. Pour the mixture over the bread and let stand

1/2 hour.

Beat the egg whites until stiff. Fold into the bread mixture, being

careful not to overmix and deflate the egg whites. Spoon the mixture into

the baking pan and bake 1 hour, or until the top is brown.

Per Serving: 193 Calories; .8 gm. Fat; 2 mg. Cholesterol; 4% Calories

from Fat. Use day-old bread!

                     PINEAPPLE AND SWEET POTATO BREAD

This bread is sweet, but not too sweet for breakfast. Slicing it thick

and toasting it under a broiler or in a toaster oven will caramelize the

pinapple and intensify the sweetness for a treat later in the day.

Small 1 pound loaf

1 teaspoon dry yeast

1 3/4 cups bread flour

1/2 cup whole wheat flour

2 Tablespoons nonfat dry milk

1/2 teaspoon salt

1/2 cup mashed sweet potato

1/2 cup water

1/2 cup fresh or drained unsweetened canned pineapple chunks (1/2-inch)

Add all the ingredients except the pineapple chunks in the order

suggested by your bread machine manual and process on the basic bread

cycle according to the manufacturer's directions.

Add the  pineapple at the beeper or at the end of the first kneading in

machines without a beeper to signal addition of fruit and nuts.

Per (1-Ounce) serving: 83 Calories; .4 gm. Fat; .1 mg Cholesterol; 4%

Calories from Fat.


chocolate-pudding

Date:    Wed, 08 Feb 95 14:52:12 EST

From:    kburchar@inet.ed.gov (Karen Burchard)

I modified a recipe that I found in More From Less, a Mennonite

cookbook that I have.

Quick Chocolate Pudding (single serving size; original recipe had

twice as much of everything (not to mention whole milk)

1 cup nonfat milk

1 tablespoon cornstarch

1 tablespoon cocoa

3 tablespoons sugar*

1 teaspoon vanilla extract

Whisk first four ingredients together in a saucepan (you want to make

sure that the cornstarch is dissolved!). Turn heat to medium. Cook

until mixture is hot, stirring the entire time (don't let it boil).

Turn heat to low and cook until pudding thickens. Remove from heat.

Stir in vanilla. Eat.

This recipe doesn't get as puddinglike as instant, but even if it totally fails

,

it makes a great thick hot chocolate. Also, according to my calculations, it ha

s

not much more than 100 calories for AN ENTIRE CUP. It has never failed to cure

my chocolate cravings.

*I start with 2 tablespoons sugar and add more to taste. I forget how much was

in the recipe to start with, but it was too much.


chocolate-pudding-2

Date: Mon, 22 May 1995 21:32:14 -0700

From: juliemb@uclink2.berkeley.edu (Julie M. Bernstein)

Here's a great lowfat chocolate pudding recipe from Simply Vegan by Debra

Wasserman.  The recipe indicates 17% CFF but using lowfat soymilk it should

be below 15%.

Chocolate Pudding

1 1/2 Cups soy milk

3 Tablespoons cornstarch

1/4 teaspoon vanilla

1/4 Cup maple syrup

1/4 Cup cocoa powder

2 bananas, sliced (optional)

Whisk all the ingredients (except the bananas) together in a pot.  Cook

over medium heat, stirring constantly until pudding thickens.

Remove pot from stove.  Stir in sliced bananas if desired.  Chill for at

least 15 minutes before serving.

Variation: Replace chocolate powder with non-dairy carob powser.

Total calories per serving: 198

% of calories from fat: 17%

Protein: 7 gm

Carbohydrates: 36 gm

Fat: 4 gm

Calcium: 92 mg

Iron: 1 mg

Sodium: 155 mg

Dietary Fiber: negligible


easy-rice-pudding

Date:    14 Sep 93 18:26:25 GMT

From:    julies@sysarch.attmail.com (Julie Stephens )

Here's a simple rice pudding (sort of) which reminds me of the

kind I had on my aunt's farm in Ireland:

EASY RICE PUDDING

cooked sweet brown rice

a little vanilla lite rice dream

a small amount of cinnamon (I also put in a little sugar)

some raisins


fig-pudding

Date:    Sun, 26 Dec 93 17:19:56 PST

From:    Jane Colman <jane@netcom8.netcom.com>

Fig Pudding and Lemon Sauce

The fig pudding recipe is adapted from The New York Times Cookbook.

The lemon sauce recipe is adapted from The Joy of Cooking.

FIG PUDDING

1 cup dried black figs

1 1/2-2 cups dried fruit (I used pineapple, golden raisins, and peaches)

1 1/4 cups flour

1 teaspoon baking soda

1 teaspoon cinnamon

1/2 teaspoon ground cloves

1/4 cup applesauce

1/2-3/4 cup brown sugar (I used 3/4 but next time I'll use 1/2)

Egg substitute equivalent to 2 eggs (I used Eggbeaters)

1 cup grated raw carrot

1 cup grated raw potato

Cover the figs with boiling water and let stand about 10 minutes.  Drain,

and chop the fruit.  Chop the other dried fruit in small pieces and combine.

Combine the flour with the soda and spices.  Add 1/2 cup to the dried fruits

and mix.

Beat the applesauce and the brown sugar together.  Beat in the egg substitute.

Add the grated vegetables.  Gradually stir in the flour, beating until smooth.

Mix in the dried fruits.

Fill a greased 1 1/2-quart mold about 2/3 full and cover with a lid or foil.

Stand on a rack in an inch of boiling water in a pot with a tight cover.

Steam 2 hours, adding more boiling water if necessary.  Serve hot.

LEMON SAUCE

1/4 cup sugar

1 tablespoon cornstarch

1 cup water

grated rind of one lemon

1 1/2 tablespoons lemon juice

Combine sugar, cornstarch, and water in the top of a double boiler, and

stir over hot water until thickened.  Remove from the heat, add rind and

juice, and serve.  I have also made it before dinner and reheated it gently

in the double boiler.


fruit-pudding

Date:    Wed, 04 Jan 95 17:21:38 GMT

From:    williams@vmark.co.uk (Pete Williams)

Fruit Pudding

-------------

This unusual dessert provides a good excuse to bring out the

stove-to-table ware. It came from the back of a packet of prunes, many

years ago, and has been adapted for fatfree cooking.

Ingredients:

Filling:

1 large cooking apple (would work fine with a dessert apple)

1 250-gram packet of ready-to-eat prunes

4 Tbsp sugar

1 cup water

1 tsp lemon juice

Topping:

3/4 cup flour

2 tsp baking powder

pinch salt

1/3 cup skimmed milk, or substitute

2 Tbsp apple sauce

1 Tbsp sugar

Method:

Take a a pan that can go from stove to table; I have an 8-inch diameter

enamelled steel casserole that works well.

Peel, core, and slice the apple. Place it in the pan with the prunes,

sugar, water, and lemon juice. Bring it to a boil.

While it is heating, sift the flour with baking powder and salt, then stir

in the milk and apple sauce. Drop the mixture by teaspoonfuls onto the hot

fruit, then sprinkle with the remaining tablespoonful of sugar.

Cover the pan and simmer for 15 mins. Serve hot.


ginger-pineapple-pudding

Date:    Thu, 19 May 94 11:47:56 EDT

From:    Kirstin Reade Wilcox <krw3@columbia.edu>

ginger-pineapple pudding

1 20-oz. can crushed pineapple in its own juice

1/4 c lemon juice

Grated peel of 1 lemon (I used more)

1/2 c sugar

1.5 tsp finely minced fresh ginger

3 T cornstarch mixed with 3 T water

Mix all ingredients in a saucepan.  Cook over moderate heat, stirring

constantly, until mixture comes to a boil and thickens.  Cool slightly

before pouring into a crust.

To gild the lily:

If you do make this into a pie, garnishing with sliced bananas glazed

with heated, strained apricot preserves makes it even more festive.


pumpkin-pudding

Date:    Thu, 07 Jul 94 13:01:58 PDT

From:    J. Ari Kornfeld <ari@sibari.isl.sri.com>

  The following is my current favorite as a "yogurt substitute."  It

has a similar mouth-feel although different taste.  This recipe is

very basic, you can make endless variations....

PUMPKIN CREAM (vegan)  (ok, so it's a pudding)

  makes 4 1/2-cup servings.

3/4   cup  rice milk

1/2   cup  solid pack pumpkin

3/4   cup  water

1/4   cup  tapioca flour (not pearls)

2-3   TB   water

1     TB   sugar  (I've used Sucanat & white sugar successfully)

1     tsp  vanilla

option:

1     stick licorice root, split  (3-4" long)

  Pour rice milk into a two-cup measuring cup.  Add pumpkin until

liquid level is up to 1 1/4 cups.  Add water until level is at two

cups.  Stir, pour into pot, add licorice root, if using.  Cover.

Bring to rolling boil.

  While liquid is coming to a boil, mix tapioca, sweetner and 2-3 TB

water and stir well until smooth.

  Once liquid is boiling, turn of flame/remove from heat. Fish out

licorice root, if using.  Stir with a wooden spoon for around a minute

to let the mixture cool off a bit.  Stir in vanilla.  Alternatively,

stir vanilla into tapioca mixture.

  Continue stirring and slowly pour tapioca mixture into hot liquid.

The liquid will gel almost immediately.  Stop stirring once the

mixture is smooth.  Cover an let it all cool off for twenty minutes or

so.

  Pour into 1/2 cup bowls and cover with plastic, or pour into small

jars and screw on lids (more ecological, not as pretty).  Refridgerate

and serve cold.

  You can eat this warm right away but I don't know if it reheats

well.

NOTES:

  If the mixture did not gel try adding some more tapioca immediately.

I have found, though, that once the gel breaks up you can't fix it.

  Try different variations - use different "filling" or more or less

sweetner, more vanilla, other flavorings, vary the milk/water ratio

etc.  In some cases you may need to add more thickener in order to get

it all to gel.


rice-pudding

Date:    Fri, 20 Aug 93 11:47:09 EDT

From:    asya@empress.com (Asya Kamsky)

I just made a McDougall Rice Pudding from the recipe hardback

that he and his wife published (I think recently).

RICE PUDDING

It's very yummy:  the ingridients are:

2 cups cooked brown rice

3/4 cups soy milk (I used the fat free Soy Moo from Health Valley,

   which is still good, btw, after two weeks in the fridge)

3/4 cups water

2 tbsp honey

1 tsp vanilla extract

2 tsp cinnamon

Combine and bake covered for 45 mins or till set.  It came out

a little too cinnamony for me but I'm not a huge fan of that flavor.

I'm taking this to a pot-luck dinner where many people are eating

fat-free, so I know it'll be appreciated.


rice-pudding-2

Date:    Thu, 09 Feb 95 10:01:58 EST

From:    "R. S. Koss" <rskoss@bronze.coil.com>

A common dessert in my house.

1 cup white rice

6 cups skim milk (soy should work just fine)

3/4 cup sugar

pinch of salt

1 Tbl. vanilla

Mix everything except the vanilla in a (non-stick!) pot. Heat until just

short of boiling, stirring constantly. Reduce heat, cover, and simmer 1

hour, stirring occasionally.

When it's the consistency that you like, remove from heat and add the

vanilla.

Pour into bowls and let cool or eat it hot like I do.


rice-pudding-3

Date:    Thu, 09 Feb 95 10:40:19 EST

From:    Iggulden Christine I <4cii@qlink.queensu.ca>

Here is my rice pudding recipe:

2 cups uncooked brown rice cooked

In another bowl combine enough milk (I use 1%) to cover the rice

and some type of egg replacement to equal about 4 eggs. I have used

egg beaters with success. I then add a couple of tablespoons of sugar,

more or less vanilla depending on personal taste and raisins.I mix this

all together and then whisk it into the rice (this breaks up the brown

rice lumps). Sprinkle cinammon on top and bake at 350 until set. It

usually takes an hour or an hour and half or so. It should be nicely

browned on top.


rice-pudding-4

Date:    Mon, 20 Feb 95 16:13:09 MST

From:    Cindy Tobias <CLTOBIAS@CCIT.ARIZONA.EDU>

Rice Pudding

3 cups skim milk or soy milk

1 large stick cinnamon

1 cup uncooked brown rice

2 cups water

1/4 tsp. salt

1 long strip organic orange peel

3/4 cup Sucanat or sugar

1/4 cup raisins

1 tsp vanilla or 2 Tbsps orange juice concentrate

Heat milk and cinnamon in a small pan over medium heat until milk is

flavored by the cinnamon, about 15 minutes.

Combine rice, water and salt in a 2 -3 quart pan.  Bring to a boil, stir

once or twice.  Place orange peel on top of rice, cover and simmer until

liquid is absorbed.  Discard orange peel.  Strain milk and stir into rice.

Add sugar and simmer until thickened.  Stir often.  add raisins and vanilla

and simmer another 10 minutes.  Serve hot.


rice-pudding-5

Date: Sat, 10 Jun 1995 10:22:14 -0700

From: juliemb@uclink2.berkeley.edu (Julie M. Bernstein)

Someone had asked the other day about lowfat breakfasts without fruit or

sugar.  Here is a rice pudding recipe that I often make the night before

and eat the leftovers for breakfast.  Even though it's listed in the

dessert section of the cookbook (Simply Vegan by Debra Wasserman) it has no

added sugars and is very low in fat so I eat it any time of the day.  You

can always omit the raisins if you want to avoid the fruit sugar also.

Note: the cookbook says it serves eight, but I can often finish it off

myself in about 2-3 servings, so don't count on it. :)  Also using lowfat

soymilk should bring the CFF down even lower than what is listed.

Karen's Creamy Rice Pudding

(Serves 8)

2 cups pre-cooked rice

1 1/2 teaspoons cinnamon  [I also add 1/2 tsp nutmeg]

1 tablespoon vanilla extract

1 cup raisins

3-4 cups soy milk  [I always use the lower amount]

Mix all the ingredients together in a pot.  Simmer until the mixture begins

to thicken (15-20 minutes), stirring occasionally.  Remove from stove and

serve hot or cold.

Total calories per serving: 175

% of calories from fat: 14%

Protein: 5 gm

Carbohydrates: 34 gm

Fat: 3 gm

Calcium: 47 mg

Iron: 1.5 mg

Sodium: 53 mg

Dietary fiber: 2 gm


rice-pudding-6

Date: Thu, 27 Jul 1995 00:59:17 -0400 (EDT)

From: Diane Morrissey <tree@pbfreenet.seflin.lib.fl.us>

                           FAT FREE RICE PUDDING

6 cups water

3/4 cup rice, preferably arborio or other short-grain rice

3 cups nonfat milk

Dash of salt

4 1/2 tablespoons sugar

1/4 cup raisins or dried cherries

1 1/2 teaspoons vanilla

Ground cinnamon for sprinkling, optional

Bring 6 cups water to boil in heavy, large saucepan. Add rice and boil,

uncovered, 7 minutes. Drain well.

Bring milk to boil in same saucepan over med-high heat, stirring

occasionally. Add rice and salt. Cook, uncovered, over med-low heat,

stirring often, until rice is very soft and absorbs most of milk, about

15 minutes. Rice should look creamy, not souuupy and not dry.

When rice is cooked, stir in sugar. Cook and stir 1 minute. Remove from

heat. Stir in raisins and vanilla. Serve warm, sprinkled with cinnamon.

Makes 4 servings.

Recipe taken from Palm Beach Post newspaper.


saucy-fudge-pudding

Date: Mon, 11 Sep 95 12:06:00 ADT

From: "Taylor, Tamara          (SD17)" <tamarat@gov.nb.ca>

I made the following dessert last night and it was very tasty.  I

found it in the Desserts cookbook from Company's Coming by Jean Pare.

Saucy Fudge Pudding

 ----------------------------------

1/4 cup        whole wheat flour

3/4 cup        all purpose flour

2 tsp.         baking powder

2/3 cup        granulated sugar

2 T       cocoa

1/4 tsp.       salt

1/2 cup        soy milk

2T        mashed banana

2T        cocoa

1 3/4 cups     hot water

1/2 tsp.       rum extract (optional)

2/3 cup        brown sugar

1/4 -1/2 cup   grapenuts

Measure the first 6 ingredients into a bowl and combine well.  Add milk and

mashed banana.  Mix and scrape into an 8 inch (20cm.) casserole or pan that

has been sprayed with Pam.

In the same bowl mix sugar and cocoa together.  Add hot water and rum

extract (if using).  Stir to dissolve sugar.  Pour over batter.  Do not

stir.  Bake, uncovered, in 350 degree oven for about 40 minutes unitl batter

has risen above sauce and is firm to touch.  Sprinkle grapenuts over top,

once you have taken pudding out of oven.

NOTES:    I modified this recipe slightly and added less sugar.  The

original recipe was way too sweet.  I hope you enjoy!


solstice-pudding

Date:    Mon, 20 Dec 93 09:02:47 EST

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

New World Solstice Pudding

                         by C. Hulbe

1    Cup  whole wheat flour

          or 3/4 Cup flour and 1/4 Cup fine corn meal

1/2  Cup  unbleached all-purpose flour

1    tsp  baking powder

2    tsp  baking soda

1/2  Cup  blackstrap molasses

1/2  Cup  boiling water

1    Cup  cranberries

1         medium apple, in fine mince or grated

1/3  Cup  pitted prunes, snipped

spices: include any or all, to your taste

1    tsp  cinnamon

1/2  tsp  nutmeg

2    tsp  crystallized ginger, minced

1    tsp  dried orange peel

1/2  tsp  dried lemon peel

  Thoroughly coat a 1 quart double-boiler with non-stick

cooking spray.  Stir baking soda into molasses and set

aside.  Boil cranberries in the water for 4 minutes.

Stir apple into berries and cook one minute longer.  Stir

prunes into the other fruit.  In a medium mixing bowl,

stir together flours, baking powder, and spices.  Mix

molasses and fruit into flour.  Pour batter into

prepared mold, cover tightly (if double-boiler lid is not

snug, seal with aluminum foil) and steam for 3 to 4 hours,

until the pudding is firm.  Remove mold from the pan and

let stand 30 minutes.

  Loosen pudding with flexible spatula and invert it onto

a serving plate.  Cut into wedges and serve with sauce

(suggestions below).

  If cooked (and stored cool) ahead of time, the pudding

may be warmed by re-steaming in the double boiler for 30

to 45 minutes.

  The pudding may also be cooked in a traditional mold,

it will require about half as much time to cook.

Sauce possibilities include:

1) A mixture of equal parts confectioner's sugar and

water or apple cider, boiled together for a few minutes,

enriched with soymilk or brandy (several Tbsp for 1/2

Cup sugar) just before serving.

2) Apple butter, thinned with water or apple cider, heated

just until it comes to the boil, and enriched with brandy

just before serving.


strawberry-tapioca-pudding

Date:    Fri, 06 May 94 15:25:59 PDT

From:    J. Ari Kornfeld <ari@sibari.isl.sri.com>

STRAWBERRY TAPIOCA PUDDING

  (makes plenty of servings)

1   cup    small tapioca pearls

2   cups   water

1/2 basket fresh strawberries

1/4 cup    Sucanat (tm)

1   TB     vanilla

- chop strawberries

- cook water with strawberries to a rolling boil

- add remaining ingredients, reduce heat to low.

- stir constantly or frequently until most of the tapioca pearls

  have turned completely translucent.

- turn off heat and let cool for a while

  Tastes great warm or cold and is real filling too!

NOTES:

  Sucanat (powdered cane juice) should be available at a local HFS

if you don't have it try cane sugar (found in the mexican section,

usually), cane syrup, or some other flavored sweetner.  Cinnamon sugar

might work too.

  If you want to avoid sugar altogether try doubling the strawberries

and vanilla, leaving out sugar altogether.  You will probably need to

reduce the water as well.

  I assume you could make this with tapioca flour or different size

pearls.  This is the only method I've tried - gotta use up what I have

first!

  1 basket = 1 pint = 12 oz = .35kg

  1 cup = 2.5dl


tapioca-pudding

Date:    Fri, 07 Jan 94 20:21:05 PST

From:    Michelle Dick <artemis>

From Barbara Kafka's Microwave Gourmet Healthstyle Cookbook.

TAPIOCA PUDDING

2 cups (470 ml) skim milk

3 T tapioca (instant type)

1.5 T granulated sugar

2 egg whites

1 t vanilla extract

1. Stir together the milk, tapioca and sugar in an 8-cup (2 l) glass

measure.  Cover tightly with microwave plastic wrap.  Cook at 100% for

5 minutes in an 650-700 watt oven.  8 minutes in 400-500 watt oven.

Prick plastic to release steam.

2. Remove from oven and uncover.  Stir well and cook, uncovered, for 4

minutes in 650-700 watt oven or 6 minutes in 400-500 watt oven.

3. Remove from oven and stir well.  In a medium bowl, beat together

the egg whites and vanilla extract.  Stirring constantly, pour 1/2 cup

(120 ml) of the tapioca mixture into the egg whites to warm them.

Stir mixture back into the tapioca.  Cook, uncovered, for 1 minute in

650-700 watt oven or 1.5 minutes in 400-500 watt oven.

4. Remove from oven and stir well.  Cover the surface with a piece of

microwave plastic wrap to prevent a skin from forming.  Serve warm or

chilled.

Serves 4 (3/4 cup serving). 98 calories, less than 1 gram fat.


yogurt-pudding

Date: Sun, 25 Jun 1995 10:59:40 -0700

From: judy-ann@ix.netcom.com (Judy-Ann Konopka)

YOGURT PUDDING

This is the very best non-fat desert/snack/breakfast/treat you could

ever wish for!

1 32 oz. container of fat free french vanilla yogurt

1 pkg. of Jello's new fat free pudding

blend both ingredients in blender.  Then, blend in some of your

favorite fruit.

I used the chocolate pudding and added strawberries.  But you can add

bananas or raspberries, or any fruit you wish.

OR, you can add Pistachio ff pudding and add pineapple.


arroz-habichuelas

Date: Fri, 2 Jun 1995 21:40:16 -0400 (EDT)

From: Jon Kern <shepherd@oasis.ot.com>

Arroz con Habichuelas

 Hi, I was born in Puerto Rico and spent half my life there and Yellow

Rice and Beans were a staple of the diet there. Problem is that it always

contained chicken as well as tons of fat and refined white rice. I've

modified this to conform to VLF diet and I think it's pretty close to the

original traditional taste. I call it Arroz con Habichuelas a la Fat Free!

Rice Part

---------

1 C brown rice

2 1/2 C water

3/4 C peas

1 small jar pimientos

1 bay leaf

1/2 tsp. turmeric

1/2 tsp. saffron threads

1 tsp. Goya adobo seasoning or salt to taste

Beans

-----

1 can red kidney beans

2 medium onions

4 cloves garlic

1 medium potato

1 tsp. goya adobo seasoning or salt to taste

1 bay leaf

boil the water and add the rice, turmeric, saffrom threads and the

seasoning, and cook for 1 hour. during last five minutes add the

pimientos and peas.

beans:

-----

while rice is cooking, place onions (cut in half, not diced), garlic

(whole, not cut) and potato, diced in a pan. cover with beans and cook,

covered, for 30 minutes.

after the 30 minutes, remove the onion, garlic, 1/4 of potatoes, and 1/4

of beans, and place in blender. blend well and add it back to the pan

(this makes the beans nice and thick and hearty). Add the bay leaf and

seasoning, stir and cook till the rice is also done.

Let both rice and beans stand 5 minutes off the heat before serving.

Put rice on plate and top with beans.

Note:

a little complicated and time consuming at first but one of my favorite

meals and VERY low on fat as well as Vegan. Also, the rice turns a

beautiful yellow color so you don't even know you're eating brown rice!

also, the saffron is kind of expensive, so you can just use the turmeric

so the rice will turn yellow but it won't have the full intense flavor.


black-rice

Date:    Thu, 21 Oct 93 08:41:40 +0600

From:    Paula.Hostetler@central.sun.com (Paula Hostetler)

Another recipe from Great Good Food.  I really like

this one, I serve it with a good whole grain roll

and spinach salad.

Black Rice adapted from "Great Good Food" by Julee Rosso

1 cup black beans

3 - 4 1/2 cups broth or water

1 small onion, finely chopped

4 garlic cloves, minced

1/2 cup short-grain white rice

1/4 cup white wine

1 tomatoe, coarsely chopped

1/2 teaspoon ground cumin

pinch cayenne

salt and freshly ground pepper

1/2 cup finely chopped fresh cilantro

1.  Soak the bean in 1 quart of cold water overnight.

Drain and rinse.

2.  Place 3 cups of broth and the beans in a stockpot,

and bring to a boil.  Reduce the heat and simmer for 2

to 2 1/2 hours, or until tender.  Drain the beans and

reserve the broth and the beans.  Set aside.

3.  Place 1 1/2 cups of the bean broth in a small

saucepan (if there isn't enough, add water to make 1 1/2

cups).  Place over low heat to keep warm.

4.  In a stockpot over high heat, heat a couple of table

spoons of the broth.  Add the onion, and garlic and saute

until the onion is softened, about 5 minutes.  Add the rice

and stir constantly for 1 minute.  Add the wine and cook

for 2 minutes.  Add the tomatoe and cook for 2 minutes.

5.  Gradually add the bean broth, 1/2 cup at a time, stirring

until the liquid is absorbed before adding more broth.  This

will take 20 to 25 minutes.  Add the beans and the remaining

broth.  Season with cumin, cayenne, and salt and pepper to

taste.  Remove from the heat and stir in the cilantro; serve

immediately.


chestnut-seaweed-rice

Date:    Fri, 04 Jun 93 20:02:14 BST

From:    Dennis Furey <df@doc.imperial.ac.uk>

Subject: grain dish recipes

   1/2 cup      short grain brown rice (do not substitute)

   1/4 cup      sweet brown rice (a.k.a. glutinous brown rice)

     8          dried chestnuts

   2-3 tbs      hijiki seaweed

 1 7/8 cups     water

Soak the chestnuts at least eight hours but preferably over night for a sweeter

flavor. Don't throw away the soaking water. Organic chestnuts are preferable.

Using a big enough bowl to allow for expansion by up to a factor of five, soak

the hijiki for at least an hour. Longer makes no difference. (Arame can be

substituted, but then use more as it doesn't expand.) Retain the soaking

water, but leave out any sandy stuff that accumulates at the bottom of the

bowl.

Mix the brown rice and sweet rice, and wash and drain them a few times until

the water clears. (Other kinds of rice shouldn't be used in this recipe because

the pressure cooking would probably beat them up too much.)

Use the soaking water from the chestnuts and the hijiki, and sufficient

additional water to make 1 7/8 cups. Put it in a pressure cooker with the rice.

Cut the hijiki into pieces of about a centimeter, and layer it on top of the

rice in the pressure cooker.

Arrange the chestnuts symmetrically on top of the hijiki.

Pressure cook for 45 minutes. (See notes on pressure cooking grains.) Wisk it

around a little with a wooden spoon when it's done. If it sticks to the bottom,

let it sit for a few minutes and it will be easier to take out. The optimum

result is of a chewy, cohesive consistency, but don't be put off if you think

sticky rice makes you gag: in this dish it's a virtue.


cilantro-lime-rice

Date: Sun, 13 Aug 95 18:52:20 CDT

From: judith@utig.ig.utexas.edu (Judith Haller)

Here's an easy tomato-free recipe that goes great with Mexican dishes. It's

also good alongside a black bean/corn salad with lots of grilled vegies and

assorted dips or salsas.

Cilantro-Lime Rice

3 cups cooked rice, brown or white

1 tsp lime zest, minced (from 1 small lime)

1-2 TBS fresh lime juice

2-3 TBS finely minced cilantro

Toss lime zest, lime juice, and cilantro with the cooked rice. Serve warm

or cold.


cilantro-rice

Date:    Wed, 14 Sep 94 13:36:26 EDT

From:    flaminio@ed8200.ped.pto.ford.com

Cilantro / Green Onion Rice

==============================

Somebody asked about cooking basmatti rice so it isn't sticky.  I use a method

that results in perfect rice every time.  I cook it in a non-stick pot on the

stove, not in a rice cooker:

First, be sure to rinse the rice with cold water until most of the starch is

removed and the water pours off pretty clear.  Then, add enough water to cover

the rice and boil for about 7 minutes.  Test the rice by biting into a few

grains...it should be firm, but not crunchy.  Be sure not to over-cook the rice

at this stage (it's better to have it a little under-cooked).

Drain in a colander and rinse the rice with about 2-3 cups fresh water.

Put the rice back in the pot and steam with the lid on for 30-40 mins. over

low  heat.  The rice will develop a nice crunchy bottom that's delicious (eat

this first so it doesn't get soggy!)

After you drain the rice in the colander, add 1 bunch chopped cilantro and

1 bunch chopped green onions (Chop them into *small* pieces...I use the food

processor).  Mix it all together and return to the pot to steam as described

above.  (These proportions are for about 6 cups cooked rice.)


dolmas

Date: Sun, 30 Jul 1995 11:01:59 -0700

From: asha@hopf.dnai.com (Asha Dornfest)

Last night I had a craving for greek food.  Here is the result...dolmas.

For a long time I was intimidated by the seemingly complicated nature of the

dish, but once I made it, I realized that not only is it extremely easy

(albeit time-consuming), the taste is worth the effort.

If you have never had dolmas, they are a treat.  The grape leaves, sold in

cans pickled in salt water, have a strong, sour flavor that contrasts with

the sweet currants.  The traditional version is soaked in olive oil - this

has none.

They are great for pot-lucks, picnics, and appetizers.  I served them as

part of a light dinner (dolmas, big greek salad, hummus and pita bread).

DOLMAS

1 bottle grape leaves

  (I'm in California, and they are available at the grocery store here)

1 onion, chopped

1 cup rice (brown or white)

3-4 tablespoons double concentrate tomato paste (to taste)

  (I use the kind in the tube.  You can sub. regular tomato paste, but you

may need to add more.  This is a personal preference - I love the tomato

flavor)

1/2 teaspoon dried dill weed (or more to taste)

generous handful of currants or raisins

handful chopped parsley

1/2 cup water or vegie stock (as necessary)

salt and pepper

A lemon or two

(Optional: sub. chopped dried apricots for currants, include fresh mint, add

walnuts or pine nuts [adds fat], add garlic if you like it, add chopped

tomatoes, add some garbanzo or small white beans, etc. etc.)

Place drained grape leaves in a large bowl, and cover in boiling water until

ready to use.

Saute onions in stock or water for 2-3 minutes.  Add rice and saute another

2-3 minutes.  Add 1/2 c. water or stock during cooking to reduce sticking.

Add tomato paste, parsley, dill, salt and pepper and currants, stir.  Remove

from heat, add a squeeze of lemon juice, set aside to cool enough to handle.

Rice will be uncooked - this is OK.  It will cook inside the dolmas.

Using a flat surface, lay out a grape leaf, stem toward you.  Pinch off

tough stem and discard.  Place a heaping teaspoon of filling on leaf in a

horizontal strip.  This looks like a small amount, but it will expand during

cooking.  Wrap leaf into a roll by folding sides over first, then rolling

length of the leaf.  Do not roll too tightly, as the rice will expand.

Place rolls side by side in a large, heavy pot.  You may stack them on top

of each other as necessary.

Once finished (you should have 50 or so dolmas), place a heatproof plate on

top of the dolmas and press lightly.  This will keep them compacted as they

cook.  Cover with water, and cook on low heat for 30 minutes, or until rice

is tender.  I used white rice, I would assume brown takes about 40-45

minutes.  Check periodically to make sure the dolmas stay covered with water.

When cool enough to handle, remove carefully from the pot, and place on a

single layer to cool completely (you can cool them in the frig).  Squeeze

fresh lemon juice over the dolmas (be generous).

Serve cold, arranged in a pile on a platter.  Squeeze lemon juice again

before serving so they are nice and shiny.

Serves 4-5 as part of dinner (I can easilly eat 10 at a sitting).  Serves

8-10 as an appetizer.


fried-rice

Date:    Fri, 06 Aug 93 12:54:06 EDT

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

One of our favorite quick (but incredibly messy) meals is "fried" brown

rice.  I find I like it even better than the fried white rice I get at

Chinese restaurants.  We had this last night:

"Fried" Brown Rice

3-4 cups leftover cooked brown rice (refrigerated overnight)

1 tsp minced ginger

1 tsp minsed garlic

1 large onion, chopped

1/2 lb mushrooms

1 grated carrot

a few green onions, sliced

a handful of frozen peas

any other compatible veggies you have in your refrigerator, chopped

soy sauce or tamari to taste

In a LARGE non-stick skillet, saute the ginger, garlic, onion, mushrooms

and any other veggies that need pre-cooking for about 5 minutes.  Transfer

to a bowl.  Dry off the bottom of the skillet, return to heat (oops, I

forgot the heat setting -- medium high does really well) and add rice.

Dry fry it for a while, until some of it turns golden brown.  Then add back

the cooked veggies, the green onions and peas.  Sprinkle with soy sauce to

taste and mix all well.  Heat thoroughly.  Enjoy!  Then spend the rest of the

week getting rice granules out of your stove.


mexican-rice

Date:    Fri, 11 Mar 94 09:53:19 EST

From:    "Marita Perez (DSD)" <mperez@census.gov>

This Mexican Rice recipe is an adaptation from the PBS show Mexican

Kitchen.

Mexican Rice

1 C. Long grain rice

1/2  Onion

     Crushed Garlic

     Cilantro

     Black Pepper

     Canned tomatoes

3 C. Water

1 C. vegtable stock or water

Fry the rice till golden brown (this is important for the flavor).  Be

careful once it starts browining, it will burn quick.  Traditionally you

would do this in oil, but I do it in a dry non-stick skillet and it works

pretty good.  Once the rice is golden add all remaining ingredients and

cook till the liquid is absorbed and rice is done.

The garlic, cilantro, and black pepper can be added to your taste.  I just

crush canned tomatoes and don't add the liquid.  You can add the tomatoes

to your taste also.  If you want it redder add paprika.  That is what my

mother in law adds to all her dishes to get them red.


mushroom-saffron-rice

Date:    Mon, 27 Feb 95 19:36:31

From:    ryersonra@compctr.ccs.csus.edu

               Mushrooms & Leeks with Saffron Rice

                           Serves   4

Preparation   :20    Cook   :37    Stand   :00    Total   :57

The style of cooking, and spices used mellow the leeks, and make

                        a distinct dish.

3      teaspoons water, (for saute)

1      teaspoon garlic, minced

2      cups leeks, thinly sliced, white & green parts

1 1/2  cups brown rice, long grain (rinsed & drained)

2      cups water, boiling (2 1/4 for older style cookers)

1/2    pound button mushrooms, cut into 1/2 inch slices

1      each carrot, diced

1      teaspoon fennel seeds, whole

3/4    teaspoon salt, to taste

1/4    teaspoon saffron threads, (I'd cut this to 1/8)

1/8    teaspoon ground pepper

2      tablespoons fresh parsley, minced - as garnish

In pressure cooker, saute garlic and leeks for 2 to 3 minutes.

Use this time to heat the water, on stove or nuke. Mix salt in

water. Add water to cooker along with remaining ingredients.

Cover, lock, and immediately bring to high pressure. Keep there

for 25 minutes. Remove from heat and cool for 10 minutes, after

which release/open cooker. Stir, garnish, and serve.

Nutrition (per serving):  320 calories

   Saturated fat      0 g

   Total Fat          3 g   (7% of calories)

   Protein            8 g   (10% of calories)

   Carbohydrates     66 g   (83% of calories)

   Cholesterol        0 mg    Sodium        466 mg

   Fiber              2 g     Iron            3 mg

   Vitamin A       5220 IU    Vitamin C      12 mg

   Alcohol            0 g

Source: Great Vegetarian cooking Under Pressure

Page(s): 127

           Date Published: 1994

ISBN 0-688-12326-0


mushrooms-wild-rice

Date:    Fri, 23 Apr 93 20:02:48 PDT

From:    ""Michelle R. Dick"" <artemis>

Here is one of Mary McDougall's recipes from the May issue of

Vegetarian Times.  I did not follow the recipe exactly, my

substitutions are denoted by <>.

Mushrooms with Wild Rice

1 cup wild rice

3 cups water

1 Tbs low-sodium soy sauce <Mushroom soy sauce>

1/4 cup minced scallions <omitted>

1 medium yellow onion, chopped

2 stalks celery, chopped

1/4 cup water <1/2 cup water>

1/2 lb white button mushrooms, sliced

8 fresh shiitake mushrooms <6 huge ones, discard the stems>

2/3 cup chopped oyster mushrooms

<add 1/4 cup chopped morel mushrooms>

1/4 cup trimmed enoki mushrooms <omitted>

12 snow peas, quartered

1/2 red bell pepper, diced

2 Tbs low-sodium soy sauce

1/2 tsp dried sage

1/4 tsp poultry seasoning <salt-free seasoning>

Freshly ground black pepper to taste

Place rice, water, soysauce, and scallions in a saucepan with a

tight-fitting lid.  Bring to a boil, reduce heat, cover and cook over

medium heat until liquid has evaporated and rice is tender, about 1

hour <I found it necessary to remove the cover and evaporate the last

of the liquid, perhaps 2.5 cups water is more appropriate>. Set aside.

Place onion, celery and water in a large pan.  Cook and stir for

several minutes, until vegetables soften slightly.  Add button,

shiitake and oyster mushrooms <I also added morels>.  Cook, stirring

occasionally, for 10 minutes.

Gently stir in cooked rice, enoki mushrooms, snow peas, red pepper and

seasonings.  Cook over low heat for another 15 minutes <I like snow

peas/pepper crunchy, so I only cooked it for 5>.

Serves 4 <very generous portions>.

Per serving: 152 calories, 6 gr protein, 0.1 gram fat, 31 gram carb, 0

chol, 829 mg sodium, 3 gr fiber.


paella

Date:    Fri, 02 Jul 93 12:56:08 PDT

From:    therese@garnet.berkeley.edu

An adaptation from a recipe in Aug. 92 Vegetarian Times

Paella Vegetariana

6- 8 oz flavored tofu or tofu sausage

(I used reduced-fat savory baked tofu, I don't remember the brand)

2 cups black beans, cooked

(mix drained beans with juice of one lemon and set aside)

2-3 Tbs minced garlic

1 red pepper, diced

1 large onion, diced

1 large carrot, diced

1 tsp paprika

1/2 tsp fennel seed

1 tsp ground cumin

1/2 tsp salt

1/2 tsp black pepper

1/4 tsp cayenne pepper (optional)

1/4 tsp crushed saffron threads

2 cups uncooked long grain brown rice

3 1/2 cups boiling water

2 bay leaves

1 cup fresh or frozen green peas

1 cup fresh or frozen corn kernels

Cherry tomatoes, quartered, for garnish

Chopped parsley or cilantro, for garnish

Vegetable stock for saute-ing

Cut tofu into bite-sized pieces and set aside.

Heat 1-2 Tbs of veggie broth in a pot.  Add garlic and saute for about

one minute, then add diced pepper and saute until fragrant, 1-2 minutes.

Set aside.

Heat 1-2 Tbs of veggie broth in a largish pot.  Add remaining garlic and

onion and carrot.  Saute for 2 minutes.  Add paprika, fennel, cumin, salt,

pepper, cayenne if desired, and saffron.  Stir for 30 seconds, then add

rice, boiling water, bay leaves, and tofu.  Stir well and cover pot.  Cook

for 40-45 minutes over low heat until water has been absorved and rice is

cooked.  Add black beans, sauteed peppers, peas and corn to top of rice,

replace lid, and let sit for 5 minutes.  Remove lid and fluff mixture with

a fork.  Discard bay leaves.  Serve garnished with cherry tomatoes and

parsley or cilantro.

Note:  You may need to add more veggie broth to keep vegetables from

sticking during sauteeing.  I didn't measure, so am not sure of the

amounts here.  This dish tastes amazingly rich considering it is so

low in fat, and is really colorful with all of those yummy veggies.  My

husband didn't like it because he dislikes fennel, so you can omit it

if you don't like it either!


reddened-rice

Date:    Tue, 20 Sep 94 07:59:35 PDT

From:    Barbara Laufersweiler <barblauf@igc.apc.org>

---  Reddened Rice  ---

Modified from "Prairie Fire Reddened Rice", p.115 of _Coyote's

Pantry_ by Mark Miller and Mark Kiffin.  The major differences are

that I replaced the b*tt*r with water for the saute', I like to

toast the rice, and 1/3 cup (even 3 Tbsp) of chile powder is way

too mouth-blistering with the "New Mexico" chile powder I got at

the local Mexican grocery.

Total time:  about 45 minutes; 30 minutes unattended

2 Cups white long-grain rice  --  try Texmati, they say

2 cloves garlic  /  peeled and minced

1/2 onion  /  peeled and minced

4 1/2 Cups water

1 tsp dried oregano

1 tsp cumin

(1 Tbsp minced fresh marjoram leaves -- I never have these)

2 scant Tbsp medium-hot pure chile powder

  -- this may still be pretty hot

1 tsp salt

In a large pan or skillet over low heat, saute' 2 cloves garlic and onion

in a tablespoon or so of water, until soft and beginning to dry.

Add rice and increase heat to medium-high; dry-toast until golden

brown, stirring frequently.  Add water and all remaining

ingredients, bring to a boil, and cook for two minutes.

Reduce the heat to low, cover, and simmer for 20 to 25 minutes

until the water has just evaporated.  Remove from heat and let

stand five minutes.  Fluff up with a wooden spoon.


rice-porridge

Date:    Fri, 27 Aug 93 18:49:10 BST

From:    Dennis Furey <df@doc.imperial.ac.uk>

I figured out a good recipe lately that I would like to share with y'all. A

batch of this stuff for breakfast tides me over for about twelve hours even

through a workout without being too heavy. It's seriously strong, but that's

the way I like it.

Rice porridge

   1/2 cup rice flakes

   1/2 cup broad wheat bran

     3 cups water

     3 cloves

   1/3 cup raisins or sultanas

     1 apple

 1 1/2 tablespoons cinnamon bark

     2 tablespoons freshly grated ginger

  5-10 drops vanilla essence

  lots oatbran

preparation:

Combine the water, rice flakes, wheat bran, and cloves in a pot on a

low flame, never allowing it to do more than simmer. Wash and add the

sultanas. Peel and slice the apple, the thinner the better, and throw

it in. Let it cook nice and slowly, confident that it will thicken

with time. Stir it occasionally while grinding the cinnamon to a

powder with a suribachi or a mortar and pestle. You can use a blender

or a food processor if you must, but then you'll miss the chance to

enjoy the scent. Supermarket cinnamon or a three inch cinnamon stick

can be substituted, but it's ten times better with the kind from

Indian or Asian food stores that looks like it was just chiseled off

the tree.  Add the cinnamon. When the apples slices look tender, turn

off the heat, grate the ginger over the pot and stir it in, and

finally add the vanilla.

Serve this mixed with whatever you use for milk, and heaps of oatbran

on top of it, and if you want to feel really good, try garnishing it

with some of that roasted oatbran for which I posted a recipe a while

ago.


rice-pot

Date:    Wed, 23 Mar 94 10:05:21 PST

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

Rice Pot

In a large pot, toss in 3 cups brown rice (or 2 if you prefer)

add equal amount water or broth

add at least 2 - 3 cups your favorite veggies, a combination is great!

Such as - green beans, mushrooms, carrots, peas, whatever,

add in a small can of Ortega diced chilies if you want more interest,

Bring all to a boil, cover, and reduce to a simmer, let is simmer slowly

for about 40 minutes, remove from heat and leave covered for another 10

minutes.

Yum.

This has about as many variations as you can imagine, use part rice and

part wild rice, use part rice and part barley, bulgar wheat instead of

rice, quinoa is good this way, too.


rice-rolls

Date:    Fri, 09 Sep 94 00:02:23 GMT

From:    "adam@veda.is (Adam David)" <listmail@veda.is>

Rice rolls

----------

Take an umeboshi plum and chop it into little pieces distributed through

the rice. Lay some of this rice out on a piece of sushi nori (that's nori

sheets that have been roasted), and roll it up closing the ends. Do this

while the rice is still warm and it sticks together perfectly. When you bite

a piece off, the seaweed wrapper closes itself with help from your teeth so

the rice doesn't fall out.


rice-salsa

Date:    Sun, 08 Aug 93 22:14:41 CDT

From:    BILL KELLOGG <KELLOGG@FNALV.FNAL.GOV>

This is something I throw together sometimes:

BROWN RICE AND SALSA

1-1/2 to 2 cups Brown Rice

1/4 cup Mild Salsa

Small can of Corn, drained (I guess about 3/4 cup)

Small can of Tomato Sauce

16 oz can of Pink Beans, drained and rinsed

I just mix all of that together and heat it up and it's very good and very

fast.  It's good without the beans too.


rice-wheatberries

Date:    Wed, 07 Dec 94 08:28:47 PST

From:    "Rob Ryerson" <RYERSONRA@compctr.ccs.csus.edu>

Brown Rice & Wheat Berries

(modifed for VLF, and un-tested)

2 1/4 cups water

1/3 cup wheat berries

1/3 cup brown rice

1 Tbs saute fluid (pick your a compatible favoriet)

1/4 cup chopped scallion

1/4 tsp salt

1/8 tsp pepper

In 2qt pan, boil water. Add berries, return to boil. Reduce

heat, simmer, covered, 1 hour. Stir in brown rice. Cover, simmer 50

minutes longer. 5 minutes before rice is finished, saute scallion

until softened. Combi ne with rice and wheat mixture, along with

spices.


spanish-rice

Date:    Wed, 18 Aug 93 13:52:38 EDT

From:    jfrawley@mailbox.syr.edu

This is from The New Laurel's Kitchen Cookbook.  Since I don't have my

mock mac'n'cheese recipe perfected yet, I thought this might do for some

people who are craving a hearty casserole type dish.  It's pretty good,

but I recommend spicing it up more.  Use your own judgement.

SPANISH RICE

3 cups cooked brown rice

1 onion choppsed

4 stalks celery (I skipped this; I don't like celery much)

1 large green pepper

2 cloves garlic

1 teaspoon chili powder

1 teaspoon cumin

1 cup chopped tomatoes

1 teaspoon salt

1/2 teaspoon oregano

1/4 teaspoon pepper

Rice should be warm.

Water saute onion, celery, pepper, and garlic. (original recipe called

for 1 tablespoon oil; I left it out completely)  Add chili powder and

cumin.  When fragrant, add tomatoes, salt oregano, and pepper.  When

tomatoes are cooked through, stir in the rice.

VARIATIONS:  For a rich, cheeselike taste, include 1/3 cup cornmeal with

the rice when you first cook it.  Then, when making the Spanish Rice, increase

the tomato a little.  (I did this, and it's pretty good)

MY VARIATIONS:  I added coriander (ground) to the list of spices and increased

the black pepper.  I like my food spicier than her recipes usually are.

I sprinkled a bit of nutritional yeast on mine at the table.


spanish-rice-2

Date:    Thu, 07 Oct 93 05:44:56 EDT

From:    dp661@cleveland.freenet.edu (Dr. Neal Pinckney)

I make Spanish Rice (Mexican-style rice) at home all the time.

If you have a rice cooker (in Hawaii 99% must) then just put

in your favorite rice, wash it at least four times (place rice

in the cooking container, fill with cold water, stir it gently

with your hand a few times, pour out the water, repeat) and then

add 2/3 salt free (or low-salt) tomato juice or V8, 1/3 water

to the amount needed to cook.  A simple rule of thumb is to

cover the rice with water and then have enough additional water

to come to the first joint of your index finger while the tip of

your finger gently touches the rice.

Here's my recipe for Spanish/Mexican rice:

2 cups calrose (medium grain) white rice

1 cup brown rice

2 cups Salt-free or low-salt tomato juice or V8

1 cup water (see note for correct proportions)

1/4 cup dried chopped onions

2 teaspoons dried oregano flakes

2 teaspoons cumin powder

1 tablesoon Tuong Ot Sriracha (this is the serrano chili

        sauce in the clear plastic bottle made by Huy Fong

        Foods, Rosemead, CA (818-286-8328) found in most Asian

        grocers)

1 tablespoon garlic powder (or 2 tblspn fresh)

1 tablespoon vegetarian bullion liquid concentrate

1/4 cup chopped green bell pepper (optional)*

1/4 cup finely chopped celery (optional)*

Cook as you normally would prepare rice, allow some extra time

to sit covered after cooking (at least 30 min) for the brown

rice to become tender (but still chewy)

*I usually omit these options, but sometimes add for variety

or to be like a particular style I'm trying to emulate. You

could add other vegetables and make it into a rissoto.*

I've made it with 100% brown rice, it's a fine dish, but it

doesn't taste like a typical restaurant Spanish/Mexican rice.


spanish-rice-3

Date:    Sat, 25 Jun 94 14:22:10 PDT

From:    Barbara Zimmerman <barbara@crl.com>

SPANISH RICE by Helen Levashoff@genie.geis.com

4 cups rice, cooked as usual

 .

SAUCE:

1 onion chopped

4 cloves garlic, minced

1 stalk celery

1 bell pepper

1 zucchini, chopped

2 cans tomato sauce

1 16 oz can chopped tomatoes

2 teaspoons southwest seasoning mix (recipe follows)

Saute onion, garlic, celery, bell pepper, zucchini in a little water or

veggie broth.  When tender add the tomato sauce, tomatoes and spices and

simmer for about 20 mins. or while the rice is cooking.

When rice and sauce are finished cooking combine the two. If you have any

cilantro in the house, you could add some chopped to the finished product.

SOUTHWEST SEASONING MIX

2 T's chili powder

2 T's paprika

1 t T ground coriander

1 T garlic powder

1 T salt

2 t's ground cumin

1 t cayenne pepper

1 t crushed red pepper flakes

1 t black pepper

1 t dried oregano

Combine and store in an airtight jar or container.


spanish-rice-4

Date:    Thu, 07 Jul 94 11:05:26 CDT

From:    Jeanne Chappell <jchappel@tyrell.net>

This is an easy/good recipe for Spanish Rice:

  EASY SPANISH RICE  <T>

-----------------------------------------------------------------------

  1 chopped onion            |  Saute' in water till tender

  1 chopped green pepper     |

  1 C uncooked rice

  1/2 C canned tomatoes with green chilies (I use the diced Ro*Tel brand)

  1/4 t ground turmeric

  1 t ground cumin

  salt (orginal recipe calls for 1/2 t salt - I do not add salt)

  1 3/4 C water (original recipe calls for 2 C - I like my rice drier)

Add remaining ingredients to onion/green pepper

Bring to boil - Reduce heat and simmer till rice is done

(time will vary according to kind of rice used)

I have used both long grain brown rice and long grain Uncle Bens Converted Rice

(preferred by daughter) - both are good.

I frequently double the recipe and dump in the whole can of

green chilies (10 oz)


spanish-rice-5

Date:    Tue, 27 Dec 94 10:50:00 EST

From:    DBONGIORNI@a1.pbs.org

         Spanish Rice

         1/2 cup uncooked brown rice

         2 cups water

         1 Tablespoon Wine Vinegar

         Water

         4 cloves garlic

         4 stalks celery

         1 green pepper

         1 carrot

         1 bay leaf

         1 small can stewed tomatoes

         1 tsp. dry oregano

         1 tsp. dry basil

         1/4 tsp. cumin

         fresh cilantro

         Put the brown rice on to cook.  Put vinegar and water in a heavy

         skillet and cook garlic, celery and green pepper (all chopped).

         Add enough water to the skillet to steam the carrot, add chopped

         carrot and bay leaf and cover skillet.  When carrot is soft, add

         stewed tomatoes, oregano, basil and cumin.  By now the rice

         should be done.  Add the brown rice, lower flame and simmer for

         15 minutes.  Garnish with fresh cilantro and eat.  Yum Yum Yum!


spanish-rice-6

Date: Thu, 27 Jul 1995 12:35:09 -0500 (CDT)

From: dcrckf@showme.missouri.edu

Spanish rice

One more thing/idea...my favorite staple lately is brown Spanish rice

(add tomato sauce and chili powder), with lettuce, tomatoes and a small

sprinkle of ff cheese. My husband the bean-lover adds beans. Then we top

it with this dressing that is very similar to a fatty, secret recipe

served in a restaurant in Chico, CA (LA Hacienda...it's family-owned and

they never share the recipe). We bought some of the dressing and

experimented and came up with a fat-free version.

1c. nonfat sour cream (yogurt won't work for this-gets too runny)

3/4 c. tomato sauce

3/4 c. balsamic vinegar

4 Tbsp. sugar

1 1/4 tsp. black pepper

3/4 tsp. chili powder

Mix all together with a whisk. It's sort of sweet and sour with a tiny

bite from the chili powder.


spicy-peas-rice

Date:    Fri, 27 Aug 93 08:12:58 CDT

From:    Mindy.S.Mymudes@uwrf.edu

I enjoyed this recipe, but this rice was a little gloppy, the original

recipe (in The victory Garden Cookbook) may call for too much water.

Spicy Peas and Rice

1 cup shelled Peas

3/4 cup chopped onions

1 Tbs or more minced garlic

10 whole cardamom seeds

10 whole allspice berries

10 whole cloves

2-inch cinnamon stick

3 cups brown rice

6 cups water

1/2 cup yellow raisins (or more)

Toasted almonds to garnish

blanch peas, (I cut up the other vegies small and add them to the

peas...)  Sweat onions with a little water, until wilted, add garlic

and spices, cook for 1-2 minutes, Stir in rice and saute' for 5

minutes longer.  Add water (hot) cover, bring to a boil, reduce heat,

and cook slowly until liquid is absorbed (about an hour for gloppy

rice- well, not real gloppy, and it is better the next day, even

cold...)  Meanwhile, plump the raisins for 5 minutes in hot water;

drain.  Toast Almonds.  When rice is cooked, stir in plumped raisins,

and vegies, cook for a moment to heat through, top with almonds.

Watch out for whole spices, I also added some garam masala.  This

makes lots, and it was pretty good. Any additions or comments will be

gladly taken! But it doesn't matter about the rice, I'm rice

incompetent!


spicy-rice

Date:    Thu, 21 Oct 93 07:07:13 EDT

From:    NAME= <HENDERSON@IRENE.MIT.EDU>

Spicy Rice

1 large onion, chopped

1 large green bell pepper, chopped

1 large red pepper, chopped

4 cups cooked rice

~1/2 cup hot salsa (home made if you have it)

2 tomatoes chopped

In a large non stick fry pan on low heat add onion and

peppers. Stir frequently so they don't scortch.  When

soft, add the salsa and tomatoes and heat until bubbly.

Add the cool rice and stir continuously until all is

heated through and hot.

After the first helping, I added 1/2 c. cut corn that

was left over which added more color and texture.

This was an excellent one dish dinner.


unfried-rice

Date: Thu, 07 Sep 95 08:22:00 EST

From: "Shanks, Mira L." <mlm6@NCH08A.EM.CDC.GOV>

The following recipe can be modified to the veggies you like and or have

around the house.

References to "cuppies" are little measuring cuppie thing that comes with

the rice cooker.  Not sure if they are actually = to 1 cup

 ---------------------------------------------

                     Kai's Unfried Rice

3 cuppies of uncooked brown rice

1green pepper, chopped

1 red, yellow or orange pepper, chopped ( I use all sometimes)

2 packs of Dried Shitake mushrooms or 2 packs of fresh

1 large onion thinly sliced

1 bunch of scallions

garlic - fresh or dried (to taste)

ginger - fresh or dried (to taste)

lite teryaki sauce

lite soy sauce

Rice wine

1 package of Fried Rice Seasoning (mccormick or la choy.....)

Marinate Mushrooms: Cut mushrooms into thin strips and add appx. 1/4 cup of

Rice wine, teryaki, garlic and ginger  Let stand 1 hour to overnight.

Cook rice in rice cooker.

Heat non-stick skillet till very hot. Throw in veggies and more diced fresh

garlic, ginger and pepper.   (High heat with NO oil brings out flavors in

veggies, according to Chef Prudhomme)

Stir quickly, as they begin to become tender add rice wine a little at a

time, just to prevent sticking/burning, not enough to make the veggies

soggy.

Throw the cooked rice from the rice cooker into a big bowl, throw in the

veggies, toss around.

Add chopped scallions (uncooked, the heat from the other stuff is enough).

Toss about to evenly distribute ingredients.

Add the Fried Rice Seasoning Packet,  Toss and serve.


vegetable-paella

Date:    Tue, 17 May 94 10:06:54 GMT

From:    nanette.blanchard@springsboard.org (NANETTE BLANCHARD)

From Beyond Alfalfa Sprouts and Cheese: The Healthy

Meatless Cookbook by Judy Gilliard and Joy Kirkpatrick, R.D.

    VEGETABLE PAELLA

1 medium-size red onion, peeled and sliced

2 cloves garlic, minced

1 cup rice, uncooked *

1 (14 oz) can tomatoes

1 cup vegetable stock

1/2 tsp turmeric

1/2 (9 oz) pkg frozen artichoke hearts

1 red bell pepper cut into strips

1/2 cup frozen small peas

1/4 lb small whole baby carrots

6 corn cobettes (Maybe those mini cobs that are sold in jars??)

    Spray the bottom of a large, heavy-lidded pot with nonstick

spray. Heat to medium heat and saute onion rings and garlic.

    Add rice and stir to brown lightly. Add vegetable stock

and tomatoes. Stir in turmeric, carrots, and artichoke hearts.

Cover and reduce heat to simmer for 10 minutes.

    Add remaining ingredients, cover, and continue to simmer

for 10 to 15 minutes more until rice is done.

    *If using brown rice, ad dcarrots and artichoke hearts when 20

minutes of cooking time remains. Add remaining ingredients 10

minutes later.

    Makes 6 servings (Per serving: 173 calories, 1 gram fat)


veggies-rice

Date:    Tue, 08 Mar 94 13:34:39 EST

From:    jane@apollo.hp.com

Vegetables and Rice

-------------------

Time estimate:  15 minutes to chop, 45 minutes to cook

Ingredients:

bunch of broccoli

1 carrot

3 or so scallions, to make about 1/2 cup when chopped

some mushrooms, to make about 1/2 cup when chopped

1 clove of garlic

parseley to taste, I use about 2 Tbsp

3/4 cup of brown rice

1 1/2 cup water

2 buillion cubes (the amount of buillion cubes that would go with 2 cups water)

.

Chop:

broccoli, keeping stem separate from broccoli flowers

(peeled or scraped) carrot

scallions

mushrooms

garlic (I run this through a garlic press)

Heat in big saucepan about 1/4 of an inch of water on high heat.  Add:

scallions

garlic

broccoli stems (NOT flowers)

carrot

Cover and let steam for about 5 minutes.

Add to saucepan:

mushrooms

brown rice

1 1/2 cups water

parseley

buillion cubes

Stir once, keep covered on high heat until it comes to a very big boil.  Stir

again, then cover and turn down heat to very low.

Cook on very low (don't remove cover--I use glass cover to saucepan so I

can see in there) until the water has been mostly absorbed, about 35 minutes.

At this point, the rice should have about 5 minutes to go (taste it to see).

Put in the broccoli flower on the top so that they get steamed for about

5 minutes or less.

Before serving, stir up to mix broccoli flower with the rest and serve.


wild-rice-mushrooms

Date:    Thu, 23 Feb 95 12:31:58 PST

From:    Ari Kornfeld <ari@perspective.com>

WILD WILD DINNER (Wild Rice/Wild Mushrooms)

  serves 4-6 ?

1 cup wild rice (I like Lungren's mix)

2 cups fresh wild mushrooms, chopped

1 medium onion, diced

2 cups mushroom/vege broth

balsamic vinegar

- put rice, liquid into a covered casserole dish and place in oven at

  around 300 F.

- preheat a pan, add balsamic and immediately added diced onions.

- after around 10 minutes add mushrooms to onions, turn flame to

  lowest setting

- when the liquid in the oven boils turn oven down to 250.  When it's

  around 3/4 absorbed (around 45 minutes), stir in mushroom and onions.

- when liquid is fully absorbed turn off oven, fluff rice, and put in

  oven partially uncovered for another 15 minutes.

  Serve with green vegetables like broccoli.

  This tastes especially good with some chopped walnuts added!

  (Mushroom broth is the liquid that comes out of meaty mushrooms when

you dry-sautee them.  I.e. put it in a pan and heat with no added

liquid.  As the liquid comes out of the mushroom, pour it off and

save.)

  I used horse mushrooms (relative of the button) and some rehydrated

Boletes.  Of course you could do this with brown rice, domesticated mushrooms

as well..


asparagus-risotto

Date:    Tue, 15 Feb 94 13:01:20 PST

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                       Risotto With Fresh Asparagus

Recipe By     : The Workbasket May 1989

Serving Size  : 4    Preparation Time :0:00

Categories    : Fruit                            Italian

                Main Dishes                      Rice

                Side Dish                        Vegetables

                Vegetarian                       Fatfree

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   2 1/2  C             Low Sodium Chicken Broth -- vegetarian

   1      Clove         Garlic -- finely chopped

   4      Tbsp          Onions -- finely chopped

   1      Tsp           Lemon Zest -- grated

     3/4  C             Short-Grain Rice -- (risotto)

   1      Lb            Asparagus Spears -- fresh, cleaned, cut

                         -- into 1" lengths

Pour stock into saucepan.  Bring to boil and let simmer over low heat.  In

a heavy skillet, saute garlic and onions in water or sm. amount of stock

over low heat until onions turn soft.  Add lemon zest and rice.  Stir with

a fork until rice is well coated.

Add one cup warm stock; cook over low heat until liquid is absorbed,

stirring occas. with a fork.  Repeat with another cup of stock.  Then add

remaining 1/2 C stock.  When absorbed, rice should be done.

Steam asparagus.

Add asparagus to risotto just before serving.

                   - - - - - - - - - - - - - - - - - -

NOTES : Cal  162

       Fat  0.3 g

       Carbs  34.3 g

       Protein  10.9 g

       Sodium  363 mg

       Dietary Fiber  2.5 g

       CFF  1.7%


asparagus-risotto-2

Date:    Mon, 23 May 94 18:52:05 EDT

From:    tara@starburst.umd.edu (Tara McDermott)

Asparagus and Shitake Risotto

-----------------------------

2 cups arborio rice

3-5 cups broth (or water with bullion cube added)

2 splashes red wine or sherry (about 1 1/2-2 tablespoons)

salt and pepper to taste

8 sun dried tomatoes, not packed in oil

1/2 pound asparagus

1 cup dried shitake mushrooms (or your favorite dried variety)

1 cup hot water

1 onion

2-4 cloves garlic, minced

Soak mushrooms in hot water for 15 minutes (cover and force mushrooms

to be submurged). Squeeze out excess water and coursely chop. Chop

asparagus into 1-inch pieces. Chop onion.

In a large pot saute onion in water for a minute or two. Add garlic

and diced sun-dried tomatoes and wine (or use 1/4 cup water). Cook for

5 minutes, until onion is soft.  Add rice, stirring, for about 1

minute.  Deglaze pan with 1/2 cup broth. When water boils, bring to

medium and stir constantly. When water is absorbed, add an additional

1/2 cup water. Keep adding water in 1/2 cup increments and stirring

constantly. After 5 to 10 minutes of this, add asparagus. Continue

until rice is tender, about 25 to 30 minutes. Season with salt and

pepper. Serve immediately.

I've never had risotto before, so I can only wonder if this is how it

is supposed to taste. If anyone ever tries this, let me know how it

comes out.


lentil-leek-risotto

Date:    Wed, 13 Jul 94 10:45:00 EDT

From:    "Anne.Cox" <20676AC@msu.edu>

Source:  Vegetarian Journal, July/August 1994 "Lentil Mania" by Jacqueline

Dunnington (adapted)

Lentil and Leek Risotto (serves 2 with leftovers as a main dish) [T]

4 chopped leeks (green and white parts, well washed)

4 cloves garlic, minced

1 red pepper, finely chopped

3 c vegetable broth or water

1-1/4 c brown rice

salt and pepper to taste

approx. 1 T chopped fresh basil or a pinch dried basil

1 c cooked lentils

1/4 c freshly chopped parsley

1/4 c finely grated carrots

In a 4 quart deep pot with cover, saute leeks, garlic and red pepper in a

small amount of the broth.  When soft, add the rest of the broth or water, and

stir in rice along with seasonings.  Reduce heat and simmer covered for about

40 minutes or until rice is done.  Uncover, stir in cooked lentils and reheat

until lentils are hot.  Garnish with parsley and grated carrot before serving.


mushroom-risotto

Date:    Thu, 12 Jan 95 08:37:27 EST

From:    "Sue Willis, NIU 815-753-0667, CERN 41-22-767-5420"

 <willis@niuhep.phys.niu.edu>

The following recipe is adapted from a flyer which appeared in my mailbox

here in Geneva, called "Live Better - the Magazine for the Pleasure of a

Healthy Life".

Le risotto aux champignons tessinois

for 4 people

Ingredients

7 oz brown rice

1 onion, chopped fine

1 clove garlic, chopped fine

1 tsp rosemary

1/3 oz dried mushrooms, soaked (bolets) - get something exotic &

flavorful

7/8 cup vegetable broth

7/8 cup Merlot or other red wine

2 oz grated ff Parmesan (or Sapsago, if you can find it)

salt, pepper

Preparation

1. Cook the rice for 15 minutes in 1 3/4 cups of water.

2. Squeeze out the mushrooms and chop them. Saute the onion and garlic

in your favorite liquid, add the rosemary and mushrooms, and boil rapidly. Add

the rice and bring to a boil.

3. Add the broth and wine, and cook for 10 minutes over a low flame.

(Note - at this point I had much too much liquid, so I let it cook with the

top off until enough had boiled away.)

4. Season to taste with salt and pepper, add the parmesan, and serve

promptly.

(the original advises eating promptly so it doesn't get too dry; I didn't find

this to be a problem, and even reheated it for a couple of days).


pumpkin-risotto

Date:    Thu, 10 Nov 94 12:03:48 EST

From:    MAYFLIES@aol.com

I found and adapted this from New York Magazine (10/31/94).  I made it for

dinner last night and it was great.  I suppose you could substitute canned

pumpkin, but I used fresh.

The keys to a good risotto are the type of rice - it must be a very starchy

rice - and patient and constant stirring as you add the liquid.  It may sound

like a lot of work, but I think the results are well worth the effort.

Pumpkin Risotto - Serves 6

3 c pumpkin flesh, peeled and cubed

4 shallots, chopped

5 c chicken-like or veggie stock

2 c arborio rice (Japanese rice also works)

.5 tsp powdered saffron (optional)

1 c dry white wine (sub. water or stock)

1 Tbs fresh sage

salt & freshly ground black pepper

Wrap cubed pumpkin in foil and bake at 350o for 30 min.  While it is baking,

saute shallots in a little white wine, water or stock.  In a seperate pan,

bring the stock to a boil, then reduce heat to simmer.  Puree pumpkin and set

aside.  Add rice to shallots and cook 2-3 minutes over moderate heat stirring

frequently.  Add wine and saffron and cook, stirring constantly until all the

lquid has been absorbed.  Add the pumpkin and 1 c stock stirring constantly.

 After that is absorbed, add the stock 1/2 cup at a time stirring constantly

until absorbed until the rice is cooked (about 15-20 min).  If you run out of

stock add hot water.  The risotto should be thick and creamy in consistensy

and just a little runny.  When done remove from heat, add the sage, salt and

pepper to taste.  If you want to add 1/4 c grated parmesan it would add 1

gram fat/ serving.

Serve with white wine and crusty Italian bread.


pumpkin-risotto-2

Date:          Fri, 9 Jun 1995 19:46:31 GMT+800

From: "Paul Carreno" <PCARRENO@acserv.ad.cowan.edu.au>

Pumpkin Risotto

Here is a tasty recipe that I tried on my teenage

children and they liked it!!!

Please adjust quantities to taste. (They are only approx)

4 portions.

500 grs pumpkin, peeled, seeded and chopped.

Equivalent of 2 stock cubes (your choice of flavour)

1 onion, chopped

400 grs your favourite rice (I tried brown)

1 tablespoon cumin powder

1/4 cup of fresh parsley (I tried coriander), finely chopped

150 mL of red wine or water (substitute accordingly)

fresh ground pepper or any other of your favourite spices.

Optional: 2 tablespoons of low fat cheese.

Method:

Dissolve stock cubes substitute in 1.3 L.  Bring to boil,

reduce heat and simmer gently while making risotto.

Rissotto:

Saute onion with balsamic vinegar (or substitute) till soft.

Add pumpkin, cook on low for 10 min, stirr occasionally.

Add rice and stir ot coat well with flavours and heat through.

Add approx 1/2 cup of simmering stock and stir until

liquid is absorbed. season with cumin and fresh

ground pepper and any other favourite spice.

Add wine or substitute and the the remaining stock a ladleful

at a time, stirring and allowing each ladleful to be absorbed

before adding another. Continue until rice is tender but

firm to bite.

Stir in parsley or coriander and optional low fat cheese.

Serve immediately.

One serve contains approx:   380  cals

                                              <    1 g Fat

                                                    5 g fibre

Preparation time:                     10 min

Cooking time      :                     35 min


risotto

Date:    Mon, 09 Jan 95 14:01:31 GMT

From:    "Lisa E. Loewy" <lloewy@fdic.gov>

This an Italian style rice dish made with arborio rice, a short fat

(almost round) grain of rice.  Preparation, while in no way difficult,

does require attention.  You will be stirring almost the whole time.

The final product is a creamy rice, almost a savory rice pudding.

1 part arborio rice (I buy it at Williams Sonoma but I work

there) No need to rinse.

3 parts hot liquid (I use veggie stock from Fresh Fields, a local

"good for you" grocery)

whatever you like to use for sauteing (a spritz of Pam and some crushed garlic)

Saute the rice over a medium to high heat until translucent.

Add one half a cup or so of the stock and stir.  Reduce

heat to somewhere between medium and low.  The stock will absorb

into the rice.  When absorbed, add another half cup or so of

stock and continue stirring.  keep stirring and adding stock.

The whole process takes twenty to thirty minutes.

I usually throw in a cup of frozen veggies when the rice is

almost done (corn and peas are good) for texture.  My boss adds

mushrooms.  Also good.


squash-risotto

Date:    Fri, 10 Sep 93 10:12:51 CDT

From:    zoe@palm.cray.com (Zoe Jobson)

My husband enjoyed this - which is quite something since when I met him I had

difficulty making him eat anything that didn't have some meat in it. It was

going to be zuchini rissoto but I coulnt' find any in the supermarket - so I

made a 1st forry into squash (I'm English - they cost a lot over there so I'd

never tried one).

SQUASH RISOTTO

Ingredients for 2

1 small squash - I think mine was a butternut - not sure they were all mixed

in together and I don't know which is which

1 3/4 cups 10 minute brown rice

2 cups mixed frozen veg

1 veggy stock cube (Or whatever your favorite rice flavouring is).

Liquid (about 2 cups)

seasoning - pepper and chinese 5 spice

Peel the squash and cut into lumps about 1nch cubes. Put them under the

broiler to toast.

Boil the rice with liquid and flavoring

Heat up a large fry pan and scold the mixed veg on it with no liquid.

When the squash is browned to your taste put it in the microwave with a couple

of spoons of water and zap until tender - mine took about 4.5 mins.

While the squash is zapping mix the now cooked rice in with the mixed veg.

Stir in whatever seasoning you feel like using.

it should now be on a low heat - just to keep everything warm.

When the squash is done toss it in and mix it up - and serve.

Salt or soy sauce or whatever to taste.

it took about 15-20 mins to do - I did spend some time figuring out exactly

what I should do with the squash  - like did I eat the rind or what! I there

an easy way opr peeling one ?

It got a YUM from my husband (I get silence, nice or yum)


squash-risotto-2

Date: Tue, 27 Jun 1995 20:49:18 -0800

From: asha@hopf.dnai.com (Asha Dornfest)

Risotto (there are good cooking techniques in the archive, so I won't repeat

them here):

1 cup rice (people say arborio is the best, but I used short grain [same

shape as arborio] and couldn't tell the difference.  It is MUCH less expensive)

3 cups vegie stock mixed with 1/3 cup sherry

1 zucchini or other summer squash, diced

handful of baby carrots (or regular carrots, diced)

handful of dried mushrooms which I soaked first in stock (fresh are fine

too, but dried add a concentrated taste that is perfect with this dish)

Fresh pepper and FF Parmesan on top


aijer

Date:    Wed, 25 Jan 95 12:54:19

From:    Jerral Steele - SLIP <steelej@oeonline.com>

Aijer - Eggplant and Red Pepper Salad

Bake eggplant until roasted, tender and swooshed (400 deg about 1 hr 15 min)

Bake or roast Red Pepper til tender

Cool eggplant and dice (I always peel the eggplant too)

Cool pepper, seed and dice

Combine eggplant and pepper in bowl

Add 2 cloves of garlic, diced or pressed in garlic press

Add 3 Tablespoons of lemon juice

mix and chill

serving suggestion--serve in pita bread with a garnish of feta

note:  vary the amount of garlic to taste.


arabic-salad

Date:    Tue, 01 Feb 94 16:46:08 EST

From:    dean@underground.irhe.upenn.edu (Kareema Dean)

arabic salad

2 tomatoes chopped

1 zuke, peeled and chopped

1/2 onion chopped very fine or several scallions

Toss with 2 tsp cumin, dash of coriander and some cayenne, 1-2 tbsp lemon

juice, 1 tsp vinegar and salt.  I add about a tablespoon of water and

"toss" with my hand.  (don't ask me why it seems to taste better!)  This

salad is especially tasty if it sits a bit... Serve at room temp with pita

bread and something else yummy like the soup above or felafil.


autumn-salad

Date:    Fri, 01 Oct 93 08:03:16 PDT

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

Subject: recipe: autumn colors salad

Autumn Colors Salad

aka Sweet potato/apple salad

about 4 cups sweet potato cubes, peeled

1 apple with skin, chopped

2 stalks celery, sliced

1 small red onion, chopped

1 teaspoon fresh ginger, grated

seasoned rice vinegar to taste

steam potatoes til soft, not mushy

toss all ingredients lightly, dress with vinegar to taste


baby-carriage-salad

Date:    Sat, 25 Jun 94 09:46:32 CDT

From:    LEA TALLEY <LIVANMERKEST@MSUVX1.MEMPHIS.EDU>

Great for a baby shower!

Watermelon Baby carriage Salad

1 well shaped watermelon

1 honeydew melon

2 cantalopes

2 pink grapefruit

4-6 toothpicks

You first need to cut the watermelon.  This is hard to describe

  .......................            so excuse my crude drawing.

 .      |                 .

.       |_________________ .     Then scoop out the insides of the watermelon

.                         .      I would reccommend getting rid of the seeds

.                        .       refill with melon balls and de seeded

 .                      .        watermelon.  If you cut it right, you

  ......................         will also have slices of watermelon with

                                 the rind from the part that you cut away

to form the cradle.  After your salad is done, and placed in a stable

place.  Cut the grapefruit in half.  Put a toothpick in the rind and secure

to the bottom of the watermelon.  these are your wheels.  If found that if

I poked a hole in the watermelon first with the toothpick it was easier.

This was a big hit at the party.  Every one thought it was darling and

Southerners love watermelon.


banana-split-salad

Date: Mon, 28 Aug 1995 02:40:16 -0400 (EDT)

From: Diane Morrissey <tree@pbfreenet.seflin.lib.fl.us>

                           BANANA SPLIT SALAD

1 cup ff plain or vanilla yogurt (eliminate honey if using vanilla yogurt)

1/2 cup crushed pineapple, drained

1 TAB honey

4 bananas, peeled

1/4 cup grape nuts

1/2 cup crushed strawberries

Mix yogurt, pineapple and honey. Cut bananas in half, lengthwise. For

each serving, use 2 banana halves. Put 1/4 cup yogurt mixture on each

serving. Sprinkle with grape nuts and top with crushed berries. Red

raspberries may be substituted for strawberries. Serves 4.


basil-salad

Date:    Tue, 28 Jun 94 14:26:07 PDT

From:    mingram@madam.west.sun.com (Judy Mingram - SunSelect)

Since the hot weather appeared last week, I have been digging out those

great recipes I use during the summer and thought I would share them

again for those who hadn't seen them:

Summer Basil Salad

serves:	12 as a side dish

 6 as a main dish

Dressing:

  1/2	cup sweet rice vinegar

3	teaspoons sugar (or sugar substitute)

2	teaspoons dijon mustard

1 1/2 	teaspoon salt (optional)

2	cloves minced garlic

pepper to taste

Salad Fixin's:

  1/2	cup chopped green onions

  1/2	cup chopped green, yellow or red sweet peppers

  1/2	cup lightly steamed and cooled green beans or asparagus

  1/2	cup chopped carrot

  1/2	cup chopped zuchini

(feel free to use any veggies on hand for the above)

  3/4	cup golden raisins (do not substitute

  1/2	cup or more finely chopped fresh basil

(I love basil and use a lot!)

  1/2	cup chopped fresh parsley

Carbs:	Use any of the following, depending on how "McDougall-correct"

(I've been learning a lot from you Barbara Z!) you want to be.

16	ounces dry fusilli (or any pasta, whole wheat is fine) boiled

 1	cup dry brown rice, cooked (don't know how much it makes cooked)

combined with:  1 cup dry couscous (soak for 20 minutes in 1 1/3

cups boiling water)

-or, combine with any other grains such as quinoa, barley,  or

whatever you like

-I think this would also be delicious and nutritious if beans

(white, garbanzos, black) were added to the pasta or grains-use

your imagination and let me know how it goes!


beet-salad

Date:    Tue, 03 Aug 93 11:31:47 PDT

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

From Sundays at Moosewood

Punjajuurisalaati

or beet and horseradish ralad

I have made this a couple of times, we love it.

3 medium beets

3 tablespoons plain non fat yogurt

1 1/2 - 2 tablespoons freshly grated horseradish root (or 1 tablespoon

prepared horseradish, I use 2)

1/4 teaspoon salt

1/4 teaspoon sugar

dash freshly ground black pepper

Cut off stems of beet greens about 1 inch above the beet <wash and dry

green for later use>

Clean beets, do not remove roots, do not peel.  Boil in water to cover

until easily pierced with a fork

When cooked beets are cook, cut off ends, rub off peel and cut into

julienne strips.  Should be about 2 cups.

Blend yogurt with horseradish, salt, sugar and pepper.  Add beats and

stir gently. Chill.

Cut beet greens or lettuce into strips.  Arrange the greens around

outside edge of a bowl or individual salad plate and mound salad in the

center

Yummm, I always make a double batch.


carrot-raisin-salad

Date:    Tue, 01 Mar 94 10:13:34 PST

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                           Carrot Raisin Salad

Recipe By     : Light & Easy Cooking Collection

Serving Size  : 2    Preparation Time :0:20

Categories    : Beverages                        Fruit

                Vegetables                       Fatfree

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   2      Tbsp          Raisins

   1      Tbsp          Cider Vinegar

   1      C             Carrots -- coarsely shredded

     1/2  C             Pineapple Chunks In Juice -- drained

   2      Tbsp          Pineapple Juice -- unsweetened

          Dash          Ground Cinnamon

          Dash          Ground Nutmeg

Combine raisins and vinegar in a med. bowl; let stand 15 min.  Add carrot

and pineapple tidbits; stir well.  Combine pineapple juice, cinnamon, and

nutmeg; pour over carrot mixture, and toss well.  Cover and chill.

                   - - - - - - - - - - - - - - - - - -

NOTES : Pineapple chunks should be cut into tidbits.

       SERVING SIZE: 3/4 C

       Cal.  99.1

       Fat  0.2 g

       Carbs.  25.4 g

       Protein  1.2 g

       Dietary Fiber   2.5 g

       Sodium  22 mg

       % of Cal. from Fat  1.8


carrot-raisin-salad-2

Date: Sat, 12 Aug 1995 02:14:27 -0400 (EDT)

From: Diane Morrissey <tree@pbfreenet.seflin.lib.fl.us>

We stay warm all year here in FL so we have barbeques all year. Here is

a salad I tried that we really liked.

                     SUPER CARROT RAISIN SALAD

1/2 cup plain nonfat yogurt

1 1/2 TABS honey

1 TAB lemon juice

1/4 tsp cinnamon

2 cups shredded carrots

1/2 cup raisins

1/4 cup canned unsweetened crushed pineapple, drained

In serving bowl, combine yogurt, honey lemon juice and cinnamon into a

smooth dressing. Add carrots, raisins and pineapple to dressing and stir

gently, but thoroughly, until salad is uniform. Cover and chill for a

minimum of 15 minutes. Toss again before serving and drain liquid, if

desired. Use a slotted spoon to serve

Calories: 93  fat: .2 g  Cholesterol .3mg   Sodium  29mg.


coleslaw

Date:    Mon, 02 May 94 10:12:46 PDT

From:    nlehrer@isx.com (Nancy Lehrer)

Coleslaw

Chapter 1: Preparing the slaw

What makes coleslaw really good is the "pickling" of the cabbage.

First you slice the cabbage real thin layering it in a bowl with a

generous amount of salt (you will eventually wash all this salt away),

then you place the cabbage/salt mixture in a warm place for a few

hours until the cabbage is wilted and well... pickled. My father used

to place the cabbage directly on top of one of the big refridgerator

compressor in the back room. Once "pickled" throughly wash to remove

as much salt as possible.

Chapter 2: Other ingredients

Here are a bunch of suggestions to add variety to your slaw

- thinly sliced red or yellow or green onions

- Red cabbage as well as green

- A good slaw must have grated carrots

- bean sprouts

Chapter 3: Dressings

Now for dressings. Mayo is out but there are lots of alternatives

- Balsamic or rice vinegar to taste (if you "pickle the cabbage first,

you'll need less vinegar)

- Ginger, vinegar and sugar (kind of sweet and sour)

- Vinegar (ginger and sugar) and roasted mustard seed (add a nice look

and crunch, to roast the mustard seed, heat a heavy sautee pan and add

the seed to the hot dry pan for about 30 seconds to a minute)

- Vinegar and a good dijon mustard

Remember to let the slaw sit in its dressing for a while before

serving.


coleslaw-2

Date:    Thu, 21 Jul 94 08:29:35 EDT

From:    age1@cornell.edu (Abi Eiger)

ColeSlaw

1/4 head cabbage                  1/2 tsp celery seed

2   carrots                       fresh lime juice

1/2 onion                         Kraft Miracle whip Free

2or 3 ribs celery                 1/2 small can crushed pineapple

Place cabbage, carrots, onion and celery in food proccessor and chop fine,

add celery seed and process for another second or two.  In large bowl

combine veggies a squeeze or two of lime, pinapple ( undrained)  and enough

miracle whip to bind.


coleslaw-3

Date:    Sat, 10 Dec 94 09:50:49 EST

From:    TXFT40A@prodigy.com  (MRS SUSAN K SMITH)

Subject: Recipes (4): Red Cabbage

-- [ From: Sue Smith * EMC.Ver #2.10P ] --

---------- Recipe via Meal-Master (tm) v8.01

      Title: Coleslaw (Lf)

 Categories: Low-fat, Mcdougall, Vegan

      Yield: 8 servings

-------------------------DRESSING-------------------------

      2 tb Balsamic vinegar;

      6 tb Cider vinegar;

      2 tb Dijon mustard;

      1 tb Low-sodium soy sauce;

      2 ts Honey;

    1/2 ts Celery seed;

    1/2 ts Caraway seed;

    1/4 ts Pepper; black

---------------------------SALAD---------------------------

      2 c  Green cabbage; shredded

      2 c  Red cabbage; shredded

           Carrot; julienned

           Red pepper; julienned

           Green pepper; julienned

           Yellow pepper; julieened

    1/4 c  Scallions; finely chopped

    1/4 c  Fresh parsley; minced

------------------------PER SERVING------------------------

     38 x  *cals

  13/16 x  *gm fat

      6 x  *gm carbo

    130 x  *mg sodium

   Dressing:  Mix dressing ingredients together in a

  small jar. Set aside. Salad:  Combine vegetables in a

  large bowl. Pour dressing over vegetables and toss to

  coat. Refrigerate at least 1 hour to blend flavors.

   Serves 8.

   Source: Vegetarian Times, May 1993 Low Fat, Fabulous

  and Fit by Mary McDougall Formatted MM:Deeann

-----


corn-salad

Date:    Fri, 30 Jul 93 10:09:36 EDT

From:    Erika Penzer <penzer@panix.com>

Colorful Corn Salad

Cook lightly 6 ears of corn (I put mine in-husk in the microwave for 4

minutes, 2 at a time). Slice the corn off the cob and put it in a bowl.

Add 1 can of black beans, rinsed (the medium-size can -- is that 10oz? I

forget). Chop two roasted red peppers (I roasted my own under the broiler,

but jarred or canned is probably fine too, just rinse them) in pieces

about the same size as a kernel of corn and add that to the bowl.

Dressing: mix 1/2 cup orange juice, 1 tsp. garlic powder (or 1 clove

fresh, crushed), 1/2 tsp. cumin powder, and 2 T. white vinegar. (Next time

I'll add the juice of one lemon, too. Didn't have one last night.) Mix

well and toss with the salad. Let sit at room temperature for an hour to

combine flavors.


cucumber-salad

Date:    Tue, 10 Aug 93 10:50:00 PDT

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

CUCUMBER SALAD

2 lbs. cucumbers

1-2 med. red onions

fresh basil (optional) 2 tablespoons

garlic powder (to taste)

red wine or white wine vinegar (to taste)

water (to taste)

1 cup chopped tomato (optional)

Thin-slice the cucumbers and onions and put them in a container.  Rip or chop

the basil and toss it in.  Pour in vinegar and water.  I use less vinegar than

water, but you want the vinegar a little strong so it will get into the cukes.

Sprinkle in some garlic, maybe 1/2 teaspoon?  Let this marinate for at least

2 hours. It keeps well in the fridge for days.  Add the tomatoes at the last

minute.


cucumber-salad-2

Date:    Wed, 20 Jul 94 07:42:49 EDT

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

Cucumber Salad

3 medium cucumbers, peeled and thinly sliced

1/2 cup cider vinegar

1/2 cup water

1 Tbsp sugar

2 green onions, sliced into 1/4 thick rings

1/2 cup ff yogurt, sour cream or mayo

Put cucumbers in a non-metallic bowl.  Mix together the vinegar, water and'

sugar.  Pour over cucumbers, cover with plastic wrap and allow to marinate

in the refrigerator for 24 hours.

Drain cucumbers and mix in the green onions and yogurt (or sour cream or

mayo).

You can also add some sliced sweet onions (i.e., Vidalia) to the cucumbers

when you marinate them.  This recipe is on the tart side.


cucumber-salad-3

Date:    Wed, 20 Jul 94 08:56:38 EDT

From:    Andrew Evans <aevans@cais.cais.com>

Italian Cucumber Salad (easy) <T>

Non-scientific recipe:

1 large or two small cucumbers, sliced thin

1 small or 1/2 large red onion

Red wine vinegar (enough to thoroughly soak the above - I use enough to

*cover*, but then I really like red wine vinegar ;)  )

Black pepper (ground) to taste

(optional - diced pepperoncini, a handful or so)

Combine everything and chill for at least an hour before serving.  Keeps

a while too, with all that vinegar.


cucumber-salad-4

Date:    Wed, 20 Jul 94 09:42:16 EDT

From:    Christel=Reeve%SQA%Banyan@magnolia.banyan.com

I think this is German, as my mother and aunts make this, but I haven't

seen it anywhere else....

Sweet-sour cucumber salad

You take the cukes, peel them and then thinly slice them on a grater or

a Mouli.  Layer these in a colander and sprinkle salt on each layer.

Let these sit at least 1/2 hour so they wilt. Thoroughly wash off the salt.

Meanwhile, mix white vinegar in about equal proportions with sugar.

Toss the cucumbers with this and chill.  You may need to adjust the

ratio to your personal taste.

For a salad of 3 cucumbers, I'd maybe use 1/4- 1/3 c. each of vinegar and

sugar.

You could add dill seed to this, but I prefer it plain.


cucumber-salad-5

Date: Fri, 30 Jun 1995 09:52:36 -0700

From: TAUB@vaxvmsx.babson.edu

 MOM'S CUCUMBER SALAD

 3 med. cucumbers

 salt

 5 tsp. sugar

 5 tsp. vinegar

 Slice cukes very thinly.  Place in glass bowl and mix with 1/2 tsp. salt.

 Let sit 10 minutes.  Drain excess liquid from bowl.  Mix sugar and vinegar

 together, pour over cukes and mix, and chill.


cucumber-salad-6

Date: Wed, 6 Sep 1995 10:05:33 -0500

From: Jennifer_Sutton@brown.edu

cucumber salad

An easy way to make a dent in the cucumber harvest. This kind of salad

seems to pop up in all sorts of ethnic cookbooks, from Asian to Eastern

European. I found this in a Thai book. Note: it's fairly heavy on sugar and

salt.

3 cucumbers

1/2-1 teaspoon salt

1/2 cup white vinegar

1/2 cup water

1/2 cup sugar

1/2-1 teaspoon salt

1 small hot chile, finely chopped

chopped basil or cilantro

Halve the cucumbers lengthwise and scoop out the seeds. Slice them fairly

thin, toss with the first salt allotment, and put them in a mesh strainer

over a bowl in the fridge for an hour or so. (The salt makes the cukes give

up some of their water; the salty taste dissipates). Meanwhile heat the

vinegar, water, sugar, and second salt allotment over low-medium heat until

the sugar and salt dissolve. Cool to room temp, stir in the chopped chile,

and mix with the drained cukes in a bowl. Let sit for a little while in the

fridge and sprinkle on the herbs before serving.

A bowl of this salad, a plate of sliced tomatoes, and  corn-on-the-cob make

a great end-of-summer meal. But the cukes also would be good served as a

condiment with something heavier, like a stirfry or a curry.


cucumber-salsa-salad

Date:    22 Jul 94 11:11:06 MST

From:    MCCRARY@psl.nmsu.edu

CUCUMBER "NOODLES" WITH TOMATO SALSA

2 lbs (about 2 large) seedless cucumbers - hothouse ones wrapped in

                                           plastic

1 tbsp salt

For the salsa:

1 lb plum tomatoes, peeled, seeded, and chopped

1/4 cup thinly sliced scallion

1 lg garlic clove, blanced in water for 3 min, drained, peeled, and

                   minced

1 pickled jalapeno pepper, seeded and minced

1 tbsp white-wine vinegar

1/4 tsp sugar

With a sharp knife cut cucumbers lengthwise into 1/8 inch thick

"noodles" about 1/2 inch wide.  In a bowl toss with salt and let

stand for 10 min.

Make the salsa while cucumber noodles are standing: stir together the

salsa ingredients.

Serves 6.  Adapted from GOURMET ( the original salsa had 2 tbsp olive

oil)

Drain cucumbers in a colander, rinse under cold

water, pat dry on

paper towels.  Just before serving, toss to combine.


cucumber-sprout-salad

Date:    Fri, 10 Feb 95 18:47:00 PST

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

Tangy Cucumber and Mung Bean Sprout Salad

2-3 large cucumbers

2 cups mung bean sprouts

3-4 cups fresh pea greens if you can find them--a leafy sprout could be

   substituted or these could be omitted

4-5 fresh waterchestnuts (canned are also okay)

2 Tbs. light soy sauce

1 Tbs. cider vinegar

1 Tbs. freshly minced garlic

several splashes to 1 tsp. Tabasco sauce (no, really, it works!)

1 Tbs. black bean sauce

1/4 tsp. fresh ground pepper

Peel the cucumber, slice it down the middle and remove the seeds. Cut each

half down the middle and slice these strips into bite sized pieces.

Toss cucumbers and mung bean sprouts into a large sealable container.

Mix the dressing separately and pour over the veggies.  Put the lid on

the container and shake it.  Put it in the fridge to marinate for 3 hours

or over night, shaking it whenever you think of it. :)

Just before serving add the pea greens and peeled, chopped waterchestnuts

and shake the whole thing together again.


cucumber-yoghurt

Date:    Wed, 04 Aug 93 11:20:47 CDT

From:    maoh@phyast.nhn.uoknor.edu (Maureen O'Halloran)

Cucumber with Yoghurt

2 large green cucumbers

2 tsp salt

1 small clove garlic, crushed

1/4 tsp finely grated ginger

1 cup nonfat yoghurt

lemon juice to taste

Peel and slice cukes thinly. Pour in bowl, sprinkle with

salt and chill one hour. Pour off liquid, press out as

much as possible.  Mix garlic and ginger in yoghurt, stir

into cucumbers.  Taste and add more salt or lemon juice

as desired. Serve chilled.

____


curried-corn-salad

Date:    Tue, 31 Aug 93 09:59:28 EDT

From:    Katie Livingston <katiel@Athena.MIT.EDU>

I got a subscription to Cooking Light magazine for my birthday, and

every so often find a recipe I really like. I'm not overly impressed

with the magazine in that most of their recipes hover around 30% fat

(this is light??) and they still push dairy aggressively, but occasionally

I find something good. I adapted the following from the latest issue, but

left out the oil and sugar called for in the recipe.

Curried Corn Salad (2 servings)

1 cup corn (fresh or canned)

1/2 cup diced red bell pepper

1-2 scallions, chopped

1/2 cucumber, peeled, seeded, chopped

spinach leaves (I didn't have any, used red leaf lettuce instead)

Dressing:

1T cider vinegar

1t curry spices (turmeric, cumin, coriander, mixed)

1t mustard

tabasco or cayenne pepper to taste.

Mix dressing and pour over salad, allow to marinate a few minutes.


curry-rice-salad

Date:    Thu, 15 Apr 93 10:11:53 -0900

From:    das@voodoo.ca.boeing.com (Deb Schwartz)

K & D Quick Faux-Indian Rice Salad

2 cups uncooked brown basmati rice (long grained brown rice would work too)

1 16 ounce can black beans, drained

1 4 ounce can mild chilis (or 4 fresh ones, degree of heat to your liking)

2 Tablespoons Patak's Curry Paste (available at Asian markets or gourmet

 food stores)

1 Tablespoon cumin

1 Tablespoon coriander

1/2 Tablespoon ground ginger (fresh would also be good)

1 cup raisins

1 or 2 cloves garlic

Fresh cilantro

Cook the rice.  Chop the chilis, garlic and cilantro.   Mix everything into

the warm cooked rice.  Chill for an hour or two.  Eat.  Enjoy.


curry-tofu-salad

Date:    Sun, 02 May 93 19:07:57 EDT

From:    Erika Penzer <penzer@Panix.Com>

Here is a recipe in which I have substituted mustard for mayo:

Curried Tofu "Egg" Salad

1 block firm tofu

4 T. mustard

1/4 c. chopped celery

1/4 c. chopped red bell pepper

1/4 tsp. curry powder

salt and pepper to taste

Chop tofu into small cubes. Mix everything together. Chill for 1 hr. to

let flavors blend. (You can add a few tablespoons of nonfat yogurt and cut

down the mustard a little if you want--I don't because I'm lactose

intolerant.)


easy-salad

Date:    Fri, 29 Apr 94 05:14:46 PDT

From:    Ann Ausich-Austin <aaa@svpal.org>

Here is a an easy salad recipe that I love. It looks so nice and my

guests ususally ask for the recipe.

Use equal parts of the following ingredients to make the salad as large

or small as you wish:

Mushrooms (cleaned and sliced thinly)

Red bell pepper (cut oriental style in triangular shape)

Chinese pea pods (blanched and cut in half on the diagonal)

Mix these ingredients together and use seasoned rice vinegar for the

salad dressing.


eggless-egg-salad

Date:    Mon, 24 Jan 94 19:34:51 PST

From:    Michelle Dick <artemis>

MORI-NU LITE EGGLESS EGG SALAD

1 10.5 oz package Mori Nu Lite Tofu (Firm), drained

1 tsp apple cider vinegar

1 tsp honey

2 tsp mustard

1/2 tsp turmeric

2 Tbsp diced celery

2 Tbsp diced onion

1 tsp parsely, chopped

Dash of paprika and pepper to taste

Crumble tofu into small bowl.  In a separate bowl, combine vinegar,

mustard, honey and turmeric.  Mix thoroughly and pour over crumbled

tofu.  Add celery, onion, parsley, paprika and pepper.  Mix

thoroughly.  Refrigerated approx. 30 minutes to allow flavors to meld.

Makes three 1/2 cup servings.

Calories:57

Fat: 1.3g (20%CFF)

Cholesterol: 0mg

Sodium: 131mg

Carbohydrates: 5mg

Protein: 6.3g


eggplant-pepper-salad

Date:    10 Aug 93 15:05:42 -0900

From:    "Ari Kornfeld" <ari_kornfeld@qm.sri.com>

 ROASTED EGGPLANT/BELL PEPPER SALAD

 1 medium eggplant

 1 medium-large red-bell pepper.

 3 cloves garlic

 a little lemon juice

1. Roast the eggplant:  I used Joyce Goldstein's method:  heat oven to 450

degrees F, puncture the eggplant with a fork in several places, put it in oven

on non-stick pan.  turn every 20 minutes.  Take it out after 45 minutes.

When it has cooled scoop out the insides.  J. suggests draining the "bitter"

juices.  I don't find the juices bitter and keep them in the mix.

2.  Roast the pepper.  I tried the "over the burner method" this time.  Just

put the pepper right on the burner (gas) with medium flame and turn as the skin

gets black.  Problem was that it's not very even.  I prefer the "broiler"

method which I tried last time - just stick it in the broiler until the skin is

black - turn once for evenness.  (Actually I cut it in half and didn't turn at

all.)

  Put in a bag for ten minutes to let it steam and then remove the peel under

cold water, if necessary, and remove the core/seeds.

3. Mash the eggplant, dice the pepper, mash/dice the garlic and mix it all

together.  If you are worried that eggplant will become bitter on exposure to

air add some lemon juice.  The ascorbic acid (vit. c) will prevent the

oxidation (just like it does in your body!)

COMMENTS:

 The raw garlic taste was too strong for me, next time I will roast them and

see how that tastes.  Adding lemon juice cut back the garlic a bit.

  The mixture doesn't look great as a salad.  Perhaps it should be a spread?...

  It could use some extra "taste"  herbs? spices? other stuff?


endive-kumquat-salad

Date:    Sat, 01 Jan 94 20:24:57 MST

From:    Karen <KAREN@canth.hacks.arizona.edu>

Endive Salad with Kumquats (VEGAN)

Ginger-mint dressing (recipe below)

3/4 cup kumquats, thinly sliced, seeds and ends discarded

1 small cucumber

radicchio leaves or Belgian endive spears

In a large bowl combine dressing and kumquats.  Trim ends off cucumber, cut in

half lengthwise and thinly slice crosswise.  Mix with lumquats.  On each place,

place 2 radicchio leaves or 4 or 5 endive spears.  Mound portions of salad onto

leaves.  Garnish with mint sprigs, if you like.

Ginger-mint dressing:

1/2 cup lemon juice

1/4 cup shredded fresh mint leaves (or 2 tablespoons dried)

2 tablespoons finely chopped crystallized ginger

2 tablespoons water

2 1/2 teaspoons sugar

1 tablespoon soy sauce


fattoush

Date: Tue, 15 Aug 1995 23:05:19 -0700

From: Michelle Dick <artemis@shell1.best.com>

This recipe uses two unusual ingredients: sumac and purslane.  Sumac,

usually sold ground, is ground red berries and used in Middle Eastern,

particularly Lebanese, cooking.  Puslane is a weed, yes, but makes a

nice salad green.  Slightly succulent with a lemony flavor.  I find it

at farmer's markets.

Fattoush is a Lebanese salad, good for hot weather.  This recipe is

from Bryanna Clark's new book _The Almost No Fat Holiday Cookbook_ and

is part of the menu she offers for Eid-Ul-Fitr, the end of Muslim

Ramadan.

FATTOUSH

Dressing:

1/2 cup water or light vegetable broth

1 tsp cornstarch

1/3 cup lemon juice

2 cloves garlic

2 tsp sumac

salt and fresh ground pepper to taste

Salad:

1 head romaine, washed, dried and torn into small pieces

1 med cucumber, diced

2 large firm tomatoes, diced

4 green onions, chopped

1/4 cup fresh flat-leaf parsley, chopped

1/4 cup fresh mint, chopped

1 green bell pepper, seeded and chopped

1 cup purslane, chopped

1/2 cup arugula or watercress leaves, chopped

pita bread, toasted and broken into bite size pieces

Mix water or broth with cornstarch in small saucepan over high heat

until thickened.  Remove from heat and add remaining dressing

ingredients and let cook in refrigerator.

Mix salad ingredients in large bowl.  Add salad dressing and toasted

pita and mix well.  Serve immediately.

Salad can also be eaten sandwich-style inside pitas.


fennel-salad

Date:    Mon, 07 Feb 94 10:55:59 PST

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

Salad

1/2 pound bean sprouts

1 cucumber, peeled, seeded, chopped (unless you are using the

hothouse/English variety, no seeding/peeling required?

1 bunch radishes, sliced

1 head fresh anise/fennel, depending on what your market calls it,

sliced.

1 or 2 carrots, grated

sliced red onion or scallions to taste

toss with rice vinegar

Serve on a bed of lettuce if it is available at a decent price.


fire-ice-tomatoes

Date:    Mon, 25 Apr 94 16:37:14 CDT

From:    TAUB@vaxvmsx.babson.edu

RECIPE: FIRE & ICE TOMATOES

6 med. tomatoes, quartered

1 med. onion, sliced

1 med. green pepper, cut into strips

1/4 c. water

1-1/2 Tbsps. sugar

1-1/2 tsps. celery salt

1-1/2 tsps. mustard seeds

1 large cucumber, sliced

3/4 c. cider vinegar

1/4 tsp. salt

1/2 tsp. cayenne pepper

1/8 tsp black pepper

In large bowl combine tomatoes, onion, green pepper, and cucumber.

In small saucepan combine vinegar, water, sugar, celery salt, mustard seeds,

salt, cayenne pepper and black pepper.  Bring to boil; boil 1 minute.

Pour hot vinegar mixture over tomato mixture.  Cover and refrigerate 8 hrs.

or overnight to blend flavors.  Serve with slotted spoon.

I can't wait for real tomatoes, not the ersatz winter varieties!


fruit-salad

Date:    Tue, 19 Jul 94 12:39:00 EDT

From:    "Anne.Cox" <20676AC@msu.edu>

This is a very nice fruit salad to end a meal with when you're entertaining.

Remember, it may be low in fat, but high in calories (especially if only 2

people are digging in-who would do such a thing? :)  )

Giglio's Fruit Salad (no, not gigolo's) [T]

     from Cooking From an Italian Garden, by Paola Scaravelli (Holt, Rinehart,

     & Winston: 1984)  a vegetarian but very high fat cookbook - ADAPTED

8 plums, pitted and sliced

6 peaches, pitted, peeled, and sliced

1 banana, peeled and sliced

1/2 c grapes, seedless or seeded

1/2 c champagne or dry sparkling wine (or Riesling)

1/2 hot pepper, seeded and cut in two pieces

1 head Boston lettuce, torn into small pieces

1/2 c Rice Dream

Put fruit in a bowl, drain and reserve juice.

Put champagne and the hot pepper in a small saucepan, bring to a boil and

remove from heat.  Discard hot pepper and let champagne sit for 10 minutes.

Combine fruit and lettuce in a salad bowl or individual salad bowls.  Add

Rice Dream to cooled champagne and mix well.  Pour over salad and serve

immediately.

The original recipe called for heavy cream, and I have tested it with Rice

Dream.  It tastes great, but Rice Dream does have fat.  I have not tried low

fat soy milk (can't find it, for one thing), but the vanilla flavor would

probably be perfect.  It is also good, though not as good, without a cream

substitute at all.  A sweeter wine such as Riesling is better without Rice

Dream.

NOTE:  boil the wine longer if you want all of the alcohol out.  I don't serve

this to children or alcoholic friends.  Most of it seems to be gone, however.


fruited-rice-salad

Date:    Thu, 28 Apr 94 09:15:15 EDT

From:    "R. S. Koss" <rskoss@bronze.coil.com>

Fruited Rice Salad

2 Cups cooked rice, cooled to room temp

1/2 cup strawberries, quartered

1/2 cup grape halves

2 kiwi fruit, sliced into quarters

1/2 cup pineapple tidbits

1/2 cup banana slices

1/4 cup pineapple juice

2 Tbls. plain nonfat yogurt

1 Tbls. honey

Lettuce leaves

Combine rice, strawberries, grapes, kiwi, pineapple, and bananas. Blend

pineapple juice, yogurt, and honey in small bowl; pour over rice mixture.

Toss lightly. Serve on lettuce leaves.


giardiniera

Date:    Mon, 06 Jun 94 23:46:34 GMT

From:    nanette.blanchard@springsboard.org (NANETTE BLANCHARD)

From High Road to Health by Lindsay Wagner and Ariane Spade.

         GIARDINIERA (PICKLED VEGETABLES)

 Serves Six

2 carrots, peeled and sliced diagonally

1 celery stalk, sliced diagonally

2 cups cauliflower, cut into small chunks

1/2 red pepper, quartered and sliced

1 green onion, sliced

1 clove garlic, sliced

1 cup white vinegar

1/2 cup dry white wine

1/4 cup water

1/4 cup apple juice

2 tsp salt (omit for low-sodium diets)

8 peppercorns

1 tsp dried dill weed

    Mix all the ingredients and refrigerate in a

closed jar for two days.

    From High Road to Health.


green-bean-pickles

Date:    Tue, 26 Apr 94 09:19:28 EDT

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

Dilled Green Bean Pickles

1 lb fresh green beans, cleaned and kept whole

1 cup vinegar (I used wine vinegar)

1 cup water

1 T mustard seeds

1 T fresh dill or 1 tsp dry

2-3 cloves garlic, minced (or 1/2 tsp garlic powder)

1 tsp salt

1 tsp sugar

cayenne pepper to taste

Put all in a big pot with a lid.  Bring to a boil, turn down heat and let

simmer for 10-15 minutes or to your desired degree of tender-crispness.

I let them go until they just turn that army green color.

Keep in tightly closed container (plastic or glass preferably) in the

refirgerator.  They keep about a week or so and improve in flavor.  Make

sure you put the beans AND juice in the container or they will dry out.


greenbean-jicama-salad

Date:    Mon, 11 Jul 94 16:09:30 EDT

From:    Andrew Evans <aevans@cais.cais.com>

Green Bean / Jicama Salad

(adapted from _Fit for Life_)

Dressing:

1 TBSP Soy Sauce

1 TBSP Rice Vinegar

2 TBSP Lemon Juice

1/2 tsp honey or equiv. sweetener

1/2 tsp ground ginger

Other Stuff:

1 pound fresh green beans, blanched and shocked in cold water

1 med. size jicama, peeled and julienned

1 red onion, sliced very thin

Whisk together dressing ingredients.  Toss in other stuff.  Chill at

least 1 hour before serving, tossing again after 1/2 hour (to help

marinating process).


greens-oranges

Date: Wed, 16 Aug 1995 08:08:54 -0700

From: Ann Miner <annminer@nauticom.net>

                    *  Exported from  MasterCook II  *

               MIXED GREENS & ORANGES WITH BALSAMIC VINEGAR

Recipe By     :

Serving Size  : 8    Preparation Time :0:00

Categories    : Salads                           Fruits

                Low-Fat

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

     1/4  cup           Fresh orange juice

   2      tablespoons   Balsamic vinegar

   1      tablespoon    Shallots; peeled -- ends

                        removed -- minced

   2      teaspoons     Grated orange zest

   1      teaspoon      Dijon-style mustard

     1/2  teaspoon      Salt

     1/2  teaspoon      Black pepper

   2                    Bunches arugula or -- watercress; stemmed,

                        washed -- dried (4 cups)

   1      small         Head romaine lettuce -- washed, dried and to

                        into bite-sized pieces -- (about 4 cups)

   1      small         Red onion; peeled -- ends

                        removed, thinly sliced -- separated into rings

   3      small         Navel oranges; rind, pith -- and membrane removed

                        sliced into sections

In a small bowl, whisk orange juice, balsamic vinegar, shallots, orange zest

, dijon-style mustard, salt and pepper. Whisk in oil until well-blended. In

a shallow salad bowl, toss arugula or watercress and romaine. Scatter red

onion rings and orange sections over the greens. Drizzle vinaigrette over

salad and toss.

 Cook's note: The vinaigrette can be prepared ahead and stored, covered and

refrigerated, up to two days.

 From Eating Well magazine, November/December 1993.

Ann's Notes:  1-1/2 T. olive oil were omitted from original recipe.

                   - - - - - - - - - - - - - - - - - -


honeyberry-salad

Date:    Wed, 08 Sep 93 21:15:31 PDT

From:    Laury Kenton <lauryk@u.washington.edu>

A hot-weather pick-me-up from Marilyn Diamond's *The American Vegetarian

Cookbook*

Honeyberry Salad

    Serves 3

    10-15 minutes

3 cups honeydew melon balls

1 cup fresh blueberries

2 ripe peaches, sliced

8 large FROZEN strawberries

1 large FROZEN banana

Fresh fruit juice as needed

1.  In a bowl, gently combine the melon balls, blueberries, and peaches,

taking care not to smash the berries and spoil the clear colors of the

other fruit.

2.  Place frozen strawberries and frozen bananas separately in your

blender or food processor with a little fresh juice and blend to a smooth,

icy cream.

3.  Spoon frozen fruit sherbet over fruit salad.

Variation:  Spoon  salad into cantaloupe halves.  Top with frozen fruit

sherbet for an exotic fruit meal.


indonesian-cucumbers

Date:    Sun, 19 Dec 93 13:44:40 CST

From:    tob@raider.raider.net (Tom O. Barron)

Indonesian Pickled Cucumbers

Here is the recipe my mother (who lives in Indonesia) sent me after I

asked her about it:

Selada Ketimun dan Bawang (Pickled Cucumber and Onion Salad)

1 medium cucumber sliced

1 medium onion sliced

2 tsp salt

2 Tbsp sugar

2 Tbsp vinegar

1 cup cold water

1/4 tsp pepper

Mix together and chill before serving.

Mom says that she has modified this basic recipe to make it more to her

taste by using a medium to large cucumber, a small onion, 1/2 tsp salt, 1

Tbsp sugar, 4 to 5 Tbsp vinegar, 1/2 cup water, and "a sprinkling" of

pepper.  She says to adjust depending on the strength of the vinegar, what

balance of sweet and sour you like, etc.  Also, she adds thinly sliced

carrots and small cauliflower  florets when she has them.  Have fun!


island-salad

Date:    Mon, 30 Jan 95 10:23:46 EST

From:    aiko@epoch.com (Aiko Pinkoski)

This salad is also from 500 Fatfree Recipes (which I do like, generally;

I made three other recipes from it this weekend and they were all good).

I took it to a superbowl party yesterday, and everyone (including my

husband who HATES yogurt with a passion) liked it.  I recommend serving

it with something strong (we had spicy barbeque) since it is quite mild.

I *think* it is called island salad, but I might be wrong.  Next time

I might try making it with lemon yogurt, or add some caraway seeds.

This is also a nice recipe to make with children; my 4.5yo loved helping

me dice the veggies (start with the banana, and see how they handle that

if they are not used to knives) and even ate some of it.

1 cucumber, diced small

1 green pepper, diced small (orig says 2, I thought it was too much)

2 bananas, thinly sliced

2 oranges, peeled and cut into small wedges

1 cup plain nonfat yogurt (orig. says 1/2 c, but that seemed too little....

   maybe my veggies were bigger than average :-)

Mix and serve. (yes that's it!)


japanese-okra-salad

Date:    Thu, 16 Jun 94 13:36:09 EDT

From:    Lisa <BENNETT@UNIVSCVM.CSD.SCAROLINA.EDU>

Japanese Okra Salad

Slice very fresh, very tender okra pods.  Divide into small dishes.

Serve with soy sauce (and bonito f*sh flakes are traditional, but

I bet some shredded nori would be good, too).


japanese-onion-salad

Date: Fri, 04 Aug 1995 01:37:20 -0700

From: Michelle Dick <artemis@best.com>

ONION SALAD WITH LEMON-SOY DRESSING

2 medium onions

salt

Dressing:

2 T light soy sauce

1 T fresh lemon juice

1 t mirin

shichimi togarashi (japanese seven-spice seasoning)

Slice onions finely and immerse in bowl of lightly salted water.

Drain, rinse and then blanch in a rolling boil for 1 minutes.  Drain

and pat dry with paper towels.

Combine dressing ingredients and mix in onions, coating them well.

Serve in small portions sprinkled with a little shichimi.

 From Lesley Downer's _Japanese Vegetarian Cooking_.


jicama-cucumber-salad

Date:    Mon, 04 Apr 94 13:58:14 +0500

From:    offer@mamba.asg.arlut.utexas.edu (Debora Offer)

Jicama & Cucumber Salad

1 small jicama, sliced into strips

2 cucumbers, sliced into strips

juice of 2 limes

3 good shakes of cayenne pepper

salt and black pepper to taste (I use 2 tsp salt and no pepper)

Mix and chill.

I got this from "The Lowfat Mexican Cookbook" by Loes and Loes.


jicama-zucchini-salad

Date: Thu, 3 Aug 1995 22:12:29 -0500 (GMT-0500)

From: "Catherine A. Foulston" <cathyf@windrose.rice.edu>

Here's something I like to make with jicama.  It also uses

zucchini, which is a good thing this time of year if you garden.

This is approximate -- I don't have a real recipe and it's

different each time.

This makes a lot.  It's sort of a sweet and sour taste, more sweet

than sour.  Some people may like it better with the veggies chopped

instead of shredded -- it depends on how much texture you like it

to have.  It's better in the first couple of days, before it gets

soggy.  To keep it a little longer, leave out the zucchini.  The

vinegar (I guess) keeps the apple from going brown quickly.

I've been thinking this might be good with some freshly grated

ginger, in addition or instead of the mustard.  If anyone tries

that, please let me know how it comes out.

1 large Granny Smith apple

2 medium or one large zucchini

2 or 3 large carrots

about half a jicama

yellow prepared mustard (the generic American hotdog kind)

balsamic vinegar

Peel the zucchini, carrot, and apple or not, according to taste.

Definitely peel the jicama. :-P  Cut the jicama into matchsticks.

Shred the apple, carrots, and zucchini in the food processor or with

a grater.  Mix the veggies and add mustard and vinegar to taste.

I think I used about 2 teaspoons of mustard and 2 or 3 tablespoons

of vinegar.


lemon-pressed-cabbage

Date:    Sun, 05 Feb 95 22:23:47 PST

From:    artemis@netcom.com (Michelle Dick)

Lemon pressed cabbage

1 head savoy cabbage

1 handful (1 cup?) fresh cloud ear mushroom (or reconstituted dry, I

presume would be fine).

1/2 lemon

1 1/2 teaspoons salt

Remove rib from each leaf cabbage.  Chop leaves into 1 inch squares

(approximately).  Chop mushrooms into 1/2 inch squares

(approximately). Slice lemon very thin and quarter slices.  Mix

everything and press in pickle press for an hour or so.  Drain off

liquid and serve.

Nice, crunchy, refreshing, and good.


macedonian-salad

Date: 26 Jun 1995 08:32:37 U

From: "Zoe Sodja" <zoe_sodja@macmail.ucsc.edu>

MACEDONIAN SALAD

2 small eggplants

2 medium tomatoes

2 scallions

1 cucumber

1 green pepper

1 sweet red pepper

chopped parsley

Marinade:

2 cloves crushed garlic

2 T dry red wine

juice from 1 lemon

1/2 C wine vinegar

1/2 tsp sale

black pepper

1 tsp basil

1/2 tsp each oregano & thyme

1/2 tsp oregano & thyme

I added more vinegar to make it enough liquid

Slice peel & lightly sale eggplant. Let stand 10 minutes. Broil until brown on

both sides. Don't undercook or overcook. Slices should be just tender enough

so fork can slide in.

Prepare marinade. Chop the still-warm eggplant into bite-sized chunks, cover

with marinade & let it absorb as it cools. Chill marinating eggplant for 2

hours.

Just before serving, cut the other vegetables into small chunks & toss with

eggplant.

Serve on greens, topped with yogurt.


mango-salad

Date: Sat, 29 Jul 1995 19:15:58 -0700

From: jphelps@shell.portal.com (JUDI MAE PHELPS)

MMMMM----- Recipe via Meal-Master (tm) v8.02

      Title: Savory Mango Salad

 Categories: Salads, Fruits

      Yield: 4 servings

           -JUDI M. PHELPS

      1 sm Onion; finely chopped

  2 1/2 T  Fresh lime juice

      2 lg Mangoes

      1 ts Salt

      1 c  Fresh orange juice

      2 md Serrano or jalapeno chiles;

           -seeded and finely chopped

           Fresh coriander leaves;

           -(cilantro)

  In a small bowl, toss the onion with the lime juice.  Let stand

  for 40 minutes.

  Working with 1 mango at a time, score the skin into quarters.

  Peel half the mango and cut 1/4-inch lengthwise slices down to

  the pit.  Cut crosswise to release the slices.  Repeat with the

  other side.  In a large bowl, combine 2 cups of water with the

  salt.  Add the mangoes and let stand for 40 minutes.

  Drain the mangoes and pat dry.  Transfer to a large bowl and add

  the orange juice.  Drain the onion and sprinkle over the mangoes

  with the chopped chiles.  Garnish with the coriander.  Serves 4.

  Source:  Food & Wine Magazine.

  Shared and MM by Judi M. Phelps.

  jphelps@shell.portal.com, juphelps@delphi.com, or

  jphelps@best.com

MMMMM


mock-caesar-salad

Date:    Thu, 06 Jan 94 11:30:52 EST

From:    k_desroches@unhe.unh.edu

From the Oprah Winfrey show.

                              Mock Caesar Salad

2 cloves garlic, minced

.25 c reduced-sodium soy-sauce

.25 c freshly sqeezed lemon juice

3 c chopped Belgain endive (4 heads)

6 c torn Romaine lettuce (2 heads)

.125 tsp freshly cracked black pepper

1 tbs nonfat Parmesan cheese

1.33 c chopped tomatoe (1 large tomato)

Put the garlic, soy sauce, and lemon juice into a salad bowl and whisk

thoroughly.  Add the endive and Romaine lettuce.  Toss to coat.  Sprinkle the

black pepper and Parmesan cheese on top.  Garnish with chopped tomato.

Serves 4


mock-tuna-salad

Date:    Sun, 02 Oct 94 18:41:44 +0900

From:    JOHN DEBOVSKI <jdebovsk@ozemail.com.au>

Mock Tuna Salad---Makes 4 sandwiches

1  15 oounce can chickpeas, drained

1  stalk celery, finely chopped

1  medium carrot, grated (optional)

1  green onion, finely chopped

2  teaspoons mustard

1  tablespoon sweet pickle relish

1/4 teaspoon salt (optional)

Mash the chickpeas with a fork or potato masher.  leave some chunks.  Add the

celery, carrot, green onion, mustard, and relish.  Add salt to taste.  Serve

on whole wheat bread or in pita bread with lettuce and sliced tomatoes.

This comes from the "Food for Life" by Neal Barnard, MD.    Enjoy!!!


mudpie-salad

Date:    Thu, 22 Jul 93 12:14:05 PDT

From:    Lisa Corsetti <lisa@zeppelin.llnl.gov>

MudPie Salad

------------

1/2 cup Fantastic foods black bean dip mix

Boiling water

1 cup coleslaw

1 cup shredded carrots

1 tomato, diced

1/2 - 1 cup crunched up tortilla chips (I use non-fat baked kind)

2 tblsp salsa

Add enough boiling water to the black beans to fill the cup

to 3/4 or a little more (you will have to judge this yourself

to see what consistency you like).  Wait about 5-10 minutes

stirring every few minutes until they reconstitute.  Add more

water if too thick.

Combine the coleslaw, carrots and tomato on a large plate.

Top with chips, then with the beans, then add the salsa.

Mix all together until it looks like a mudpie, and eat!

* if you like more zing, use more salsa.


no-lettuce-salad

Date:    Mon, 10 May 93 16:19:18 EDT

From:    jfrawley@mailbox.syr.edu

Blondie's Accidental No-Lettuce Salad

This salad came about when I took all the salad mixins to a friends'

house but forgot the lettuce.  It was very good and got rave reviews

from everyone!

1/4 head of purple cabbage, shredded or sliced into thin sections and

separated (make into bit-sized pieces)

1 can garbanzo beans, rinsed and drained

2 carrots, shredded, or chopped into small pieces

5 oz. frozen peas, thawed (but not cooked)

1 cup Assortment of sprouts (I used something called "crunchy" sprouts,

which is a blend that my local grocer sells) I don't think that the

stringy type sprouts would be good in this (the sprouts should have

some crunch)

1-2 tablespoons red-wine vinegar (or to taste)

black pepper

Optional ingredients:

Green onions or scallions

cauliflower (although you might want to blanch it first OR cut into really

small pieces)

brocolli (as above)

snow peas

Put all ingredients in a bowl and toss to mix.  Put in the

refrigerator to marinate for a few hours and eat. I used red-

wine vinegar and purple ruffles vinegar, which my sister made for

me out of purple ruffles basil.

We served this with some hot Indian dishes as is, but you can

also serve as follows:

Serving suggestions:

Serve on a bed of red-leaf lettuce

Serve in a pita with some lettuce and salsa (that's what I did with

the leftovers -yummy)

Serve on morning whole-grain english muffin


okra-onion-pickle

Date:    Sat, 04 Feb 95 19:27:25 PST

From:    artemis@netcom.com (Michelle Dick)

Tsukemono are Japanese marinated vegetables or pickles.  Kay Shimizu

has a beautiful cookbook with over 100 tsukemono recipes. (_Tsukemono:

Japanese Pickled Vegetables_, 1993. ISBN: 0-87040-910-7.)  The book is

lavishly illustrated with with photographs of most of the dishes as

well as steps in the preparation process.  It's definitely a feast for

the eyes.

Okra Shoyu-zuke (okra and onion pickles)

5-6 thumb-size raw okra, thinly sliced on diagonal

1/2 onion, thinly sliced (can be yellow or red/purple onion)

2 tablespoons rice vinegar

2 tablespoons shoyu

Place okra and onions in a container. Blend vinegar and shoyu.  Mix

well with okra and onions.  Should be ready to serve in 1 hour


oriental-salad

Date:    Sun, 16 Jan 94 20:44:00 EST

From:    Beth <per@telerama.lm.com>

Subject: recipe:oriental salad

Oriental Salad

1 cup sliced or shredded cabbage

1/2 cup sno peas

1 can Chinese baby corn (drain and rinse corn with water to get rid

of can taste)

1 can water chestnuts (drain and rinse)

2 carrots shredded or julienned

1/2 cup green onions diced

Any other veggies you want, I like to put some red bell pepper in.

Sauce

1/4 cup mirin (sweet rice wine)

2 TBS soy sauce

1 tsp Chinese chili paste or some hot pepper flakes

Add sauce to veggies and let marinate for about an hour.

Serve with pitas or rice.

Add sauce to veggies and let marinate for about an hour.


pickled-beets

Date:    Sun, 17 Jul 94 21:17:13 PDT

From:    "Jim Bakker" <jimb@netcom.com>

Pickled Beets

-------------

makes 2 pints

1.5 lbs. beets

1 cup water

1 cup sugar

1 cup distilled white vinegar

1 tsp. pickling spices

.5 medium onion, thinly sliced

Cook beets until barely tender. Drain under cold water and remove skins. Cut

into 1/8" slices.

Combine water, sugar, vinegar, pickling spices. Heat to boiling; add beet

slices. Return to boiling, reduce heat, simmer 10 minutes.

Transfer beets to a bowl, add onion slices. Toss.

Bring liquid to boil again, simmer until reduced (about 4 minutes).

Place beet-onion mixture in sterilized jars. Add hot liquid to cover. Seal.

Store. Chill well before serving.


pico-gallo-salad

Date:    Mon, 10 Oct 94 12:25:19 PDT

From:    Ari Kornfeld <ari@perspective.com>

ENSALADA PICO DE GALLO

  serves 4-8

SALAD:

 1 cup   thinly sliced red onion

 1 cup   peeled, julienne-cut jicama

 5 cups  loosly packed torn romain or red-tip lettuce leaves

 2 cups  peeled, sliced navel oranges

DRESSING:

 1/4 cup fresh orange juice

 1   TB  fresh lime juice

 1 1/2 TB honey

 1/2 tsp cumin

 1/2 tsp red chile powder

 1/2 tsp salt

 2   TB  finely mined cilantro

- whisk together all dressing ingredients

- drizzle half the dressing over the onions & jicama, refrigerate

  for at least an hour

- just before serving, remove onioins & jicama from marinada & toss

  with the lettuce.  Arrange oranges on top and drizzle the remaining

  dressing over the salad.


radish-cucumber-salad

Date:    Fri, 29 Jul 94 12:28:00 EDT

From:    SALLY MARTINY <MARTINY.SALLY@epamail.epa.gov>

Radish Cucumber Salad

          2 parts vinegar

          1 part water (or sherry, if you like)

          1 part soy sauce (I use tamari -- I like the deeper flavour - you

          can also use salt to taste if you prefer a "cleaner" color to the

          dressing)

          1-2 drops of toasted sesame oil (for flavour - it's worth it)

          sugar to taste

          (Optional - a scrape of fresh ginger livens it up, but can

          overwhelm the other tastes.  Be careful with it.)

          Adjust the parts until the dressing is to your liking.  I like it

          fairly vinegary.  The amount will depend on how much vegetable

          you are dressing.

          Radishes:  trim and slice thinly.  The Chinese lightly smash the

          radish slices  (I use the bottom of a heavy glass), thus the

          salad is called "Smashed Radishes" (great name for getting kids

          to try it).

          Cucumbers: trim and slice thinly.  I like to score the cucumber

          before slicing it, to give it an interesting design.

          I usually put the radishes or cucumbers (or combined) in a

          plastic bag and pour the dressing over.  This way I can get the

          air out of the bag and not worry about having to turn the veggies

          while they marinate.  Refrigerate for at least an hour.  (Longer

          is okay, but the veggies will look darker the longer they sit in

          the soy sauce dressing.)

          I take this to lunch as a relish/salad when I'm tired of dill

          pickles and pickled carrots.  I like the heat of the radishes.


rainbow-slaw

Date:    Wed, 09 Nov 94 21:40:31 EST

From:    Bobbi Pasternak <bobbi@clark.net>

Here's an article from the Nov/Dec '94 issue of Vegetarian Journal.

A HOLIDAY CELEBRATION

By Nanette Blanchard

     The following recipes are adapted from my upcoming cookbook,

_'Tis the Season: A Vegetarian Christmas Cookbook_, to be

published in August of 1995 by Fireside/Simon & Schuster.

SPICY RAINBOW SLAW

(Serves 6)

Don't be intimidated by the number of ingredients in this

spicy salad. Sprinkling the vegetables with the salt wilts

them slightly and makes this coleslaw ready to eat immediately

after it is prepared.

4 cups thinly sliced green cabbage

1 pint cherry tomatoes, quartered

1 green pepper, thinly sliced

1 small red onion, thinly sliced

2 large carrots, thinly julienned

2 Tablespoons salt

1 cup cider vinegar

1/3 cup apple juice concentrate

1 teaspoon celery seed

1/2 teaspoon turmeric

1/4 teaspoon allspice

1/4 teaspoon cinnamon

1/4 teaspoon ginger

1/4 teaspoon cloves

1/4 teaspoon cayenne

     In colander, mix cabbage, tomatoes, green pepper, red onion, and

carrots and sprinkle with salt. Let sit for one hour. Rinse vegetables

and drain well.  Mix vinegar, apple juice concentrate, and spices and

toss with vegetables. Cover and chill before serving.

Total Calories Per Serving: 77; Fat: <1 gram


raspberry-asparagus-salad

Date:    Thu, 12 May 94 12:54:36 EDT

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

Asparagus Salad with Raspberry Vinegrette

2 lb fresh asparagus, washed well and cut into 1" pieces

1 red pepper, seeded and cut into 1/4" x 1" pieces

1 red onion, chopped

1/2 cup raspberry vinegar

1/2 cup water

1 Tbsp sugar or honey

1 tsp parsley

Steam the asparagus pieces for 2 minutes.  Plunge into cold water to

stop cooking.  Drain.

Put asparagus, red pepper and onion into a plastic bowl (with cover).

Blend vinegar, water, sugar (honey) and parsley in a separate bowl and

then pour over vegetables.  Adjust seasonings if desired (may want to add

more sweetness).  Stir, cover and refrigerate for at least 24 hours.

Stir every so often.

Serve cold as a side salad.

Hint:  make sure you only use the tender part of the asparagus.  My

mom taught me that you hold the tip and base of the asparagus in separate

hands and then bend it until it breaks.  Only use the tip end and use

the base end for soup or compost it.


red-pepper-salad

Date:    Tue, 31 May 94 12:22:00 PDT

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

Red Pepper Salad

(meal for one, if you're moi!)

Big salad bowl (12" diameter?) filled with equal parts escarolle and romaine

1/2 cup or more roasted red peppers, bite sized pieces

1/4-1/2 cup dried tomatoes

balsamic vinegar to taste (2 tbs?)

1-2 tablespoons raisins

1 tablespoon LF parmesean, if you can find some that's decent!

1 thin-sliced green onion

Toss!  Munch!  Nice with a piece of multi-grain toast and/or a cup of miso

soup.


rice-corn-salad

Date:    Thu, 22 Apr 93 11:04:34 PDT

From:    Linn Compton <linnco@microsoft.com>

I decided to make one of my favorite recipes last night, and when I

sorted through my cookbook shelf to find it, I discovered to my

surprise that it's a Mary McDougall recipe! Here's the recipe as it

appears in  the August 1987 issue of Vegetarian Times.

Rice and Corn Salad

Salad:

2 cups cooked brown rice

2 cups corn kernels (fresh or frozen)

1 tomato, coarsely chopped

1/2 cup chopped green pepper

1/2 cup chopped green onions

1/4 cup finely chopped fresh coriander, parsley, or dill

Dressing:

2TBSP wine vinegar

2TBSP water

2TBSP low-sodium soy sauce

1/2 tsp Dijon mustard

(Optional: several dashes hot pepper sauce)

Combine salad ingredients. (If using frozen corn, thaw under running

water.) Combine dressing ingredients in a small jar or bowl and pour

over salad. Mix well.

For best flavor, cover and chill for  at least two hours before

serving. Serves 6 to 8.

Per serving: 156 calories; 5g protein; 1g fat; 35g carbohydrates; 0

cholesteral; 185 mg sodium.


rice-salad

Date:    Wed, 10 Aug 94 07:43:23 MDT

From:    T Harman <T.Harman@m.cc.utah.edu>

Rice salad

 Thought I would share a recipe that I recently brought to a family

 gathering which was enjoyed by all(the recipe).  I was tempted to try this

 recipe because of it's strange combination of ingredients, I couldn't figure

 out how it would taste, all ended up well. Adapted from Fantastic Foods Brown

 Jasmine Rice Salad.

 Sauce:

 Combine 1/2c. chopped cilantro

 6 thin ginger slices (I used more)

 2 Tbs. fresh lime juice

 1/2 c. soy sauce

 2 1/2c. water

 1/2 c. honey or brn. sugar

 Combine ingredients in saucepan, bring to rolling boil.  Reduce heat,

 simmer until sauce is consistency of maple syrup, about 20 minutes.

 Remove from heat and cool.

 My personal preference is to half the soy sauce, water and honey or brn.

 sugar.  You may want to experiment by making a whole batch and adding it

 to the salad to suit your preference.  I used a considerable amount more

 cilantro, lime, and ginger than the recipe calls for but I love spicy things.

 Salad:

 3c. cooked and cooled Wild Blend rice (I used Lundberg Blend)

 3c. cooked and cooled Basmati rice (these can be cooked together)

 1 tsp. ground chilli (I used cayenne pepper)

 1 c. green beans thinly sliced steamed and cooled

 1 c. snow peas, thinly sliced

 1 cucumber thinly sliced and quartered

 1 c. bean sprouts

 1 c. finely diced orange

 1 c. finely diced tart apple chunks

 1 can sliced water chestnuts

 1/2 c. chopped cilantro

 1 1/2 Tbs. lime juice

 Combine ingredients, drizzle sauce over and toss gently. Chill and serve.


southwestern-salad

Date:    Sat, 23 Apr 94 15:24:39 EDT

From:    PAMCAM@delphi.com

                    Southwestern Rice Salad

2 Cups Converted Rice, Cooked.  This is best because it is so nicely

separate.

4 Green onions, chopped

2 ribs of Celery, chopped

1 tablespoon Chili Powder

1/2 teaspoon Cumin Powder

2 Teaspoons Paprika

1 16 ounce can Corn

Two tablespoons Red Wine Vinegar

Juice of a Lime

Dash of vegetarian Worcestshire and Tabasco

Cook rice and cool completely.  Add Chili, Cumin Powder, and Paprika and stir

until completely mixed.  The rice should be colored a reddish orange.  Add

remaining ingredients.  I use the WHOLE can of Corn, including the liquid.

You may find that undercooking the rice a little is better for you.

Refrigerate.  This is a great salad.  Add a little fat free italian dressing

on top of a bowl full and stir in just as you are ready to eat if you like.


southwestern-salad-2

Date:    Mon, 15 Aug 94 07:43:53 CDT

From:    Jeanne Chappell <jchappel@tyrell.net>

RECIPE: Southwestern Rice and Bean Salad  <T>

Here's a quick easy recipe that my husband and I enjoyed very much.

  Southwestern Rice and Bean Salad

-------------------------------------------------------------------

  2 C  cold cooked long grain rice

  1-16 oz can kidney beans, rinsed and drained

  1 C whole kernel corn (I used thawed frozen cor cook)

  1/2 C sliced green onions with tops

  1/2 C picante sauce

  1/4 C bottled FF Italian dressing

  1 t ground cumin

  Combine all of the ingredients - Cover and refrigerate 2-3 hours

-------------------------------------------------------------------

Adapted from 'Country' magazine


spaghetti-squash-salad

Date:    Fri, 17 Sep 93 14:03:18 PDT

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

SPAGHETTI SQUASH SALAD

1 spaghetti squash <I cut it in half, scraped out the seeds, put in

glass baking dish with 1 cup water, covered and nuked for 20 - 30

minutes, until the strands separate easily with a fork.

2 large vine ripened tomatoes, coarsely chopped

2 bunches green onions, chopped

2 medium carrots, grated

a couple of cups fresh bean sprouts

2 - 4 cloves fresh garlic, minced

about 2 cups frozen peas

1 teaspoon tarragon <or basil, marjoram, oregano ......>

Toss all together, dress with rice vinegar.  Chill.


spinach-pear-salad

Date:    Fri, 29 Oct 93 09:53:34 EDT

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

Spinach and Pear Salad

     for two

3    Cups    fresh spinach leaves, torn into bite-size pieces

2            pretty leaves butter or romaine lettuce

1    medium  comice (or anything in season) pear, peeled, cored

                    and cut in 1/2 inch dice

1/3  Cup     pomegranate seeds

1/8  tsp     cracked black pepper

3    Tbsp    balsamic vinegar, or less if you can afford good balsamic

                    (or raspberry red wine vin, red wine vin., as you like)

  To assemble salad, toss diced pear with pepper and 1 Tbsp of the vinegar.

Place one lettuce leaf on each serving plate.  Divide the spinach between

the two plates and sprinkle with remaining vinegar, to taste.  Distribute

diced pear over the spinach, toss pomegranate seeds over the salads and

serve.


sprout-rice-salad

Date: Mon, 31 Jul 1995 23:16:11 -0400

From: HollyTline@aol.com

A tasty way to use mung beans is to sprout them and combine them with brown

rice (I like basmati), water chestnuts, scallions, some orange juice, some

soy sauce and some chopped fresh pineapple. It is YUMMY!! This recipe is a

very loose adaptation of one in the first Moosewood called "Indonesian Rice

Salad." The original recipe is loaded with oil and nuts, and my adaptation

(IMHO) keeps the interesting contrasts of flavors and loses the fat. Here is

an approximation of the amounts I used:

2 cups (dry) brown basmati rice

1 package of mung (or mixed bean) sprouts*

1 can sliced water chestnuts

1 bunch chopped scallions

2 tablespoons soy sauce

3 tablespoons orange juice

3/4 cup fresh chopped pineapple

Enjoy!!


summer-salad

Date: Mon, 3 Jul 1995 11:03:02 -0500 (CDT)

From: Nanci Borg <nborg@creighton.edu>

A wonderful summer salad:

1 onion - chopped

1 cucumer - peeled and chopped

1 tomato - chopped

1 red or green pepper seeded and chopped

FF Italian salad dressing

Combine veggies in bowl, pour FF dressing over veggies.  (Pour in enough

to almost cover the veggies)  Cover and refrigerate for several hours or

overnight.  Add additional seasoning (salt, pepper, etc.) just before eating

The juice from the different veggies blend with the dressing and makes a

wonderful, easy salad that I think has great flavor.  I especially love

this when the tomatoes are fresh from the garden.


sunomono

Date:    Sun, 26 Jun 94 15:04:54 PDT

From:    tdupart@cisco.com (Tina Dupart)

from Mollie Katzen's book, Still Life with Menu

SUNOMONO or Japanese Noodle and Cucumber Salad

This salad is subtle adn very refreshing. There is a variety of

textures-chewy cold noodles (bean thread noodles, some call them cellophane

noodles 'cause when you boil them they become clear), crunchy sesame seeds,

and smooth cucumber slices. Sweet, salt, and vinegar combine harmoniously,

each understated but very much present.

Everything except the cucumbers and toppings can be combined several days

ahead of time. (I beg to differ on this claim because, if you don't keep

the boiled noodles in cold water while setting them aside, they will stick

together.) The cucumbers can be prepared ahead also, and kept separate

until serving.

Note: The dressing contains no oil. ( However the sesame seeds do)

Ingredients:

5 to 6 oz. of dry vermicelli noodles-(Japanese saifun or Chinese bean

thread noodles are best, but regular vermicelli will also work)

6 tbsp rice vinegar (I used way more 'cause my noodles stuck together

alttle and I love vinegar)

4 tsp sugar

2 tsp soy sauce

1 tsp salt

1 tbsp of sesame seeds (I toasted them in the broiler for crunchiness

and  taste)

1 medium-sized cucumber

extra sesame seeds for the top

scallion greens, thinly sliced-optional (I used the scallions greens)

Directions:

1) Cook the noodles in boiling water until just tender. Drain and rinse in

cold water. Drain thoroughly, and transfer to a medium-sized bowl. (My

advice, store in water if not using right away!)

2)  Add vinegar, sugar, soy sauce, salt, and sesame seeds. Mix well. Cover

and chill until cold. (Don't chill for too long or the noodles will stick

together. I did this but was able to save it by adding more rice vinegar

until the noodles separated again. It tasted great.)

3)  Peel adn seed the cucumber. Cut into quarters lengthwise, then into

thin pieces. If not serving right away, wrap the cucumber pieces in a

plastic bag or plastic wrap and refrigerate.

4)  To serve, divide the noodles amon 4 or 5 serving bowls. Top with a

small handful of cucumber slices, a light sprinkling of sesame seeds, and ,

if desired, a few very thin slices of scallion greens. Serve cold.

Prep time:  15 minutes, plus chilling time, Yield: 4 to 5 servings


surprise-salad

Date:    Thu, 04 Aug 94 08:21:26 CDT

From:    TAUB@vaxvmsx.babson.edu

Recipe: Surprise Salad"

2 cups well-drained (and rinsed if salty) sauerkraut

2 cups shredded carrots

1 cup finely chopped celery

1 cup finely chopped green pepper

1/2 cup chopped onion

1/4 cup chopped pimiento

1/2 cup sugar

1/3 cup white vinegar

salt and pepper to taste

In large bowl combine sauerkraut, carrots, celery, green pepper, onion, and

pimiento.

In separate bowl combine sugar, vinegar, salt and pepper.  Pour over vegetable

mixture.  Toss to mix.  Refrigerate covered at least 4 hours before serving.

Keeps up to a week.


sweet-carrot-salad

Date:    Tue, 28 Jun 94 10:38:54 CDT

From:    Jeanne Chappell <jchappel@tyrell.net>

     Sweet Carrot Salad

-----------------------------------------------------------------------

4 C grated carrots

1/4 C lime juice        |

2 T honey               |  Mix

1/4 t cayenne           |

Add carrots to honey-lime mixture

Mix well and press lightly till somewhat juicy

Serve at room temperature


taco-salad

Date: Tue, 19 Sep 1995 09:39:45 -0400

From: "Lucinda J. Rasmussen" <lrasmuss@cc-mail.pica.army.mil>

I made tacos last night, which were MUCH improved over the ones I made

in the past.  And since people were looking for simple recipes, this

one fits the bill.  We discovered it was really messy to eat, so we

had seconds in the form of taco salad.  It makes lots!

Tacos/Taco Salad

----------------

1 medium onion, sliced

1.5 cups TVP granules

1.5 cups water

1 packet taco seasonings

1 16-oz can vegetarian refried beans

12 WW or corn tortillas or 1 bag Tostitos baked tortilla chips

shredded lettuce (1 head iceberg)

2 ripe tomatoes, chopped

1 medium onion, sliced or chopped

1 cup shredded ff cheddar

2 cups medium chunky salsa

In a non-stick pan over medium heat, sauce onions in water, broth or

balsamic vinegar until wilted.  Add TVP, water and taco seasonings.

Bring to a boil then add refried beans.  Heat for 5 minutes or until

hot.  Roll up into tortillas with the lettuce, tomatoes, onion, cheese

and salsa.  OR layer the TVP/bean mix with the vegetables and top with

pieces of tortilla chips to make a taco salad.

NOTE -  supposedly you can make crunchy lowfat taco shells by draping

the corn tortills over the racks in your oven and baking them at 350

degrees until crisp.  I have never tried this, though.


thai-cucumber-salad

Date:    Thu, 22 Dec 94 16:31:00 PST

From:    "Severson, Kate" <hpl@WSDOT.WA.GOV>

from Mollie Katzen's "Still Life With Menu"

Thai Cucumber Salad

2 medium-sized cucumbers

1/2 cup very finely minced red onions

1/2 teaspoon salt

2 teaspoons sugar

1/4 cup cider vinegar

1/4 cup freshly minced cilantro

OPTIONAL:

1/2 cup finely mined red or green bell pepper

1 small red serrano chili, seeded and cut into very thin strips, or crushed

red pepper, to taste

sprigs of cilantro

1)  Peel and seed the cucumbers.  Cut into quarters lengthwise, then into

thin slices.

2)  Combine everything except the serrano chile and cilantro sprigs into a

medium-sized bowl.  Mix gently.  Cover tightly, and let marinate in the

refrigerator at least 4 hours.

3)  Serve cold.  Top with thin strips of red serrano chili and sprigs of

fresh cilantro, if desired, shortly before serving.

Yield:  4 to 6


tofu-chicken-salad

Date:    Tue, 08 Mar 94 16:34:04 EST

From:    ae877@freenet.buffalo.edu (Beth Bradley)

What to do with frozen tofu?  Nikki Hazelton thinks it tastes

like chicken and suggests the following  preperation.  First

she thaws the tofu and squeezes the excess water out.  While

I don't think this tastes much like chicken, I do think it

makes a great sanwich spread.  Enjoy.

Tofu "chicken" salad

1 cup thawed tofu shredded or diced

1/4 cup diced celery

1/4 cup diced onion

parsley, chives etc.

fat free mayo to taste


tomato-onion-salad

Date:    Sun, 10 Jul 94 17:10:15 CDT

From:    "Hayes Theiling Dorton, MPL Corporation" <hayes@mplvax.mpl.com>

adapted from Carol Gelles' _Wholesome Harvest_.

                   Tomato, Vidalia Onion, and Chickpea Salad

3 c. coarsely chopped tomato	4 1/2 Tbs. red wine vinegar

1 c. cooked or canned (drained	1 Tbs. Dijon mustard

   and rinsed) chickpeas	1/2 tsp. salt (optional)

3/4 c. coarsely chopped Vidalia	1/4 tsp. pepper

   onion

1/4 c. chopped fresh basil

     In a large bowl, toss the tomato, chickpeas, onion, and basil.

     In a small bowl, stir together the vinegar, mustard, salt, and pepper.

Pour over the salad and toss.  Serve immediately or refrigerate several hours

to chill and blend flavors before serving.


tomato-salad

Date:    Wed, 04 Aug 93 11:20:47 CDT

From:    maoh@phyast.nhn.uoknor.edu (Maureen O'Halloran)

Tomato Salad with Mint and Spring Onions

4 firm red tomatoes

6 Spring Onions (scallions)

1/2 cup fresh mint leaves

2 Tablespoons lemon juice

1/2 tsp salt or to taste

2 teaspoons sugar

1/2 tsp chili powder, optional

Peel tomatoes (I wouldn't) and cut into thin wedges.

Finely slice spring onions and chop mint leaves.  Mix

other stuff until sugar is dissolved, combine and mix

lightly. Cover and chill.


tropical-rice-salad

Date:    Tue, 19 Apr 94 17:18:18 GMT

From:    nanette.blanchard@springsboard.org (NANETTE BLANCHARD)

    Here is a recipe from the May/June 1994 issue of Pillsbury

Fast and Healthy.

         TROPICAL RICE SALAD

    1 cup uncooked long grain rice

    3 quarts water

    1 ripe tomato, finely chopped

    1 small ripe papaya, peeled, seeded, and coarsely chopped

    2 medium jalapeno chile peppers, stems and seeds, removed,

         chopped (2 Tablespoons)

    1/2 cup loosely packed chopped cilantro

    2 Tbsp finely chopped red onion

    1 1/2 tsp sugar

    1 tsp cumin

    1/4 tsp salt

    1/8 tsp coarsely ground black pepper

    Place rice in strainer; rinse under cold water. In large Dutch

oven or saucepan, combine rice and water. Bring to a boil. Reduce

heat; cook gently about 10 minutes or until tender and fluffy.

Drain; rinse with warm water.

    Meanwhile in a large bowl combine all remaining ingredients.

If necessary, season to taste with additional sugar, cumin, salt

and pepper. Add cooked rice; toss gently to combine. Serve

immediately or cover, refrigerate and bring to room temperature

before serving. Makes 8 (3/4 cup) servings.

    Nutritional Information: Per 3/4 cup serving, 100 cal, 0 g fat,

o chol, 75 mg sodium.


tropical-salad

Date: Mon, 28 Aug 1995 02:40:16 -0400 (EDT)

From: Diane Morrissey <tree@pbfreenet.seflin.lib.fl.us>

                          COOL TROPICAL SALAD

1 small fresh pineapple

1 cup mango chunks or melon balls

1 cup diced papaya or fresh peaches

2 cups ff plain or vanilla yogurt (I like the vanilla but it is sweet)

2 TAB honey (can eliminate it if using vanilla yogurt)

1 cup sliced strawberries

4 sprigs fresh mint

Cut pinapple in quarters, lengthwise. Remove core; slice pinapple from

shell and cut in cubes. Refrigerate empty shell to chill until serving

time. Toss 1 cup of cubed pinapple with mango and papaya. Chill. To

serve, put 1/3 cup yogurt on each pinapple shell and cover with mixed

fruit. Top with layer of remaining yogurt, which has been sweetened with

honey and cover with sliced strawberries. Garnish each serving with whole

strawberry and a sprig of fresh mint. Makes 4 generous servings.


un-ceasar-salad

Date:    Sun, 13 Nov 94 10:19:03 CST

From:    "Catherine A. Foulston" <cathyf@windrose.rice.edu>

When I am eating fatfree I really miss Caesar salad.  I won't

pretend this recipe tastes exactly or even a lot like Caesar

salad, because it doesn't.  But it is at least reminiscent of

it, and I think it's tasty whether it's like Caesar or not.

Nikki and David Goldbeck's Caesar salad recipe, from American

Wholefoods Cuisine, was the jumping-off point, although I'm not

sure they'd recognize the end result.

Un-Caesar Salad

1-4 cloves garlic, to taste, chopped

(I used 4 and it was hot and garlicky)

4 T fresh lemon juice

1 T capers including the brine

4 T chickpeas

4 T additional chickpea can or cooking liquid

2 tsp tamari, or to taste - depends on salt in beans

additional capers for garnish

pepper

croutons (optional)

Romaine lettuce

Blend everything except the last three items until only tiny

pieces of chickpea are visible.  (I used a Braun hand-blender).

Toss Romaine lettuce with mixture.  Garnish with the capers and

fresh ground black pepper and croutons.  Makes somewhere around 1

cup.


vegetable-salad

Date:    Thu, 16 Jun 94 20:46:59 PDT

From:    Barbara Zimmerman <barbara@crl.com>

---------- Forwarded message ----------

Date: Tue, 14 Jun 1994 11:56:00 GMT

From: Kevin Wilson <kevin.wilson@panic.rain.com>

To: barbara@crl.com

Subject: Mega McDougall posting!!

MMMMM----- Recipe via Meal-Master (tm) v8.00

      Title: Mixed Vegetable Salad

 Categories: Low-fat, Mcdougall, Salads, Vegan, To try

      Yield: 6 servings

      1 c  Corn kernels; fresh or frozn

      1 c  Green beans; julienned

      1 c  Carrots; julienned

      1 c  Zucchini; julienned

      1 c  Yellow squash; julienned

    1/2 c  Onions; mild, thinly sliced

      1 c  Oil-free salad dressing;

        x  Pepper; black to taste

MMMMM------------------------PER SERVING-----------------------------

     79 x  *cals

      2 x  *gm protein

    1/8 x  *gm fat

     14 x  *gm carbo

     98 x  *mg sodium

      4 x  *gm fiber

   Bring a medium pot of water to a boil.  Drop in corn, beans, and

  carrots; cook for 3 minutes.  Drain vegetables and plunge into cold

  water. Drain again and place in a large bowl. Add remaining

  ingredietns and toss to mix well.  Refrigerate for 1 hour to blend

  flavors. Serves 6.

   Author's Note:  Store-bought non-fat salad dressing makes this salad

  as simple as can be.  Crunchy vegetables make it tasty and low in fat.

   Source: Vegetarian Times, May 1993 Low Fat, Fabulous and Fit by Mary

  McDougall Formatted MM:de


waldorf-salad

Date: Sat, 12 Aug 1995 02:14:27 -0400 (EDT)

From: Diane Morrissey <tree@pbfreenet.seflin.lib.fl.us>

We stay warm all year here in FL so we have barbeques all year. Here is

a salad I tried that we really liked.

                         WALDORF SALAD

2 med apples, cored & chopped (1 green, 1 red preferred)

1 TAB + 3 TAB orange juice.

1 TAB lemon juice

3/4 cup chopped celery

1/3 cup chopped dates

1/3 cup raisins

1/2 cup plain nonfat yogurt or 1/2 cup yogurt cheese

2 TABS honey

Toss apples with 1 TAB only of the orange juice and 1 TAB lemon juice and

mix well to preserve color. Add celery, dates and raisins. Mix together

yogurt, honey and remaining orange juice to make a smooth dressing. Pour

over fruit mixture and stir until evenly blended. Cover and chill 30

minutes before serving to give flavors a chance to mingle. Toss again

before serving. Use a slotted spoon to serve.

Calories: 118  Fat: .3g  Cholesterol .3mg  Sodium 30 mg.


wild-rice-salad

Date:    Wed, 06 Jul 94 18:16:36 CDT

From:    "Hayes Theiling Dorton, MPL Corporation" <hayes@mplvax.mpl.com>

Modified from Carol Gelles' _Wholesome Harvest_.

Wild Rice, Yellow Pepper, and Black-Eyed Pea Salad

2 c. cooked wild rice         	1/4 c. chopped fresh parsley

1 3/4 cooked or canned (drained	6 Tbs. fresh lemon juice

   and rinsed) black-eyed peas	2 Tbs. red wine vinegar

1 c. chopped yellow (or green)	2 Tbs. Dijon mustard

   bell pepper	1 large clove garlic, minced

1 c. chopped jicama	1 tsp. salt (optional)

1 c. chopped zucchini	1 tsp. dried rosemary, crumbled

12 cherry tomatoes, quartered           1/2 tsp. pepper

     In a large bowl, combine the wild rice, black-eyed peas, bell pepper,

jicama, zucchini, tomatoes, and parsley.

     In a small bowl, stir together the lemon juice, vinegar, mustard, garlic,

salt, rosemary, and pepper.  Pour over the salad and toss.


wild-rice-salad-2

Date:    Fri, 22 Jul 94 16:06:00 EDT

From:    "Anne.Cox" <20676AC@msu.edu>

Wild Rice-Cucumber Salad  [T]  (makes a LARGE amount, keeps well)

1 1/2 c wild rice, rinsed

3 c  water

----------

3 cucumbers, sliced thick and slices cut into quarters

1 red bell pepper, diced

1 bunch green onions (or 1 Vidalia or red onion), chopped

(the cucumbers can be increased with good results, and other veg.added)

Bring the water to a boil, add the wild rice.  Return to boil, turn down to

simmer for 40 minutes or until some of the grains burst.  Remove from heat and

allow to cool. Drain any excess water.

Toss cooled rice and other ingredients in a bowl.

You may use any dressing you like, but I like to use one of these:

Basil/Balsamic Vinegar Dressing [T] - I think I derived this from something

McDougall

1/3 c balsamic vinegar

1 T soy sauce

2 T water

2 T fresh basil, chopped fine

2 cloves garlic, chopped fine

1 T onion, chopped fine

1/2 t black pepper

Combine in a jar, shake, and allow to sit, preferably overnight.  The salad

will also be improved if it is dressed and allowed to sit for several hours,

which is good, since there is a lot of it!

The other dressing I use on this is from the New McDougall Cookbook, called

the Savory Salad Dressing. [T]

1 t Dijon mustard

1/4 c red wine vinegar

1/4 c water

1/4 c soy sauce

dash Tobasco sauce

Combine in jar, shake, allow to sit for a few hours.

I usually double the dressing recipe, put one recipe on the salad, and put the

rest on the table for people who like extra.  You can always use it on

something else.


wilted-lettuce-salad

Date:    Thu, 28 Apr 94 09:10:30 EDT

From:    MPAX@pbs.org

Wilted Lettuce Salad

1 onion

1 bell pepper

1 medium potato

fresh chives, rosemary and basil

1 head of boston lettuce

favorite vinegar

Slice the potato, the onion and the pepper. Put them in the oven

and bake at 400 about 20 minutes or until done. Meanwhile clean

and tear the lettuce and put on a plate. Sprinkle the lettuce

lightly with your favorite vinegar.

When veggies are done, spray lightly with Pam then sprinkle with

salt and herbs. Stir to mix. Dump warm veggies over lettuce and

sprinkle with vinegar. Yum!


black-bean-salsa

Date:    Mon, 09 Aug 93 11:24:08 EDT

From:    jdg@ulysses.att.com

Black Bean Salsa

1 can black beans or equivalent

1 red, 1 green pepper, diced

kernels of 4 ears of corn, cooked

even more jalapenos, diced

cumin, coriander, chile powder to taste (about 1 tsp each)

chopped cilantro

Mix and chill.


black-bean-salsa-2

Date:    Thu, 24 Mar 94 19:20:45 CST

From:    jt_fun@womenscol.stephens.edu

Black Bean Salsa

Here's the recipe (it's a big hit at parties):

1 (15 oz) can black beans, rinsed and drained

1 cup seeded, chopped tomato

1/2 cup chopped onion

1/4 cup chopped fresh cilantro

1 serrano pepper, seeded and chopped

1 clove garlic, minced

1 tbs balsamic vinegar

1/4 tsp salt

1/8 tsp pepper

Combine all ingredients in a medium bowl; toss well. Let stand one hour.


canteloupe-salsa

Date: Sun, 02 Jul 1995 00:16:24 -0700

From: Michelle Dick <artemis@shell1.best.com>

Canteloupe Salsa

1 canteloupe

1 yellow bell pepper

juice from 1 lime

1 t rice vinegar

6 dried tepin chiles

salt and fresh ground pepper to taste

Dice canteloupe flesh (discarding rind and seeds).  Dice the bell

pepper.  Mix.  (Could be processed in food processor if you are

careful not to overdo it).

(Scrub lime clean, remove zest, put in baggie in freezer for future

use.)

Add the juice of one lime to melon mixture (I find that the

simple wooden lemon reamers work best for juicing -- Simple, easy to

clean, remove more of the juice than any other method I've tried).

Add rice vinegar.

Crush tepin chiles (I spin them in my coffee grinder, which is

reserved for spices).  Add to salsa.  If you can't find tepin chiles,

you could use one hot thai chile or even a fresh jalepeno.  The

jalepeno will add some nice green to the yellow-orange salsa.

Salt and pepper to taste.  Best if allowed to sit in refrigerator for

several hours for flavors to blend.

Variations:  add chopped cilantro or mint.


chimayo-red-chile-salsa

Date: Wed, 02 Aug 1995 15:20:09 MDT

From: jane waddell <jtw@hpfcjtw.fc.hp.com>

from "The Great Salsa Book" by Mark Miller.

Chimayo Red Chile Salsa

8 oz dried Chimay (New Mexico red) chiles (approx 25),

     stems and seeds removed

4 cloves roasted garlic

1 t salt

1 t dried oregano

Toast chiles in a dry frying pan. Rehydrate them in

2 quarts of warm water. Draing the chiles, reserving

2 cups of the water, and transfer to blender. If the

chiles are not bitter, add the reserved chile water,

otherwise add 2 c. plain water. Add garlic and salt

and puree. Stir in oregano.


cilantro-salsa

Date:    Wed, 19 Oct 94 13:03:32 EDT

From:    Andrew Evans <aevans@cais.cais.com>

Here is my favorite - very easy.

Cilantro Lime Salsa Fresca

3 large tomatoes or 5-6 plum tomatoes, diced small

1 med. white onion, diced small

1 jalapeno or other hot pepper, diced (you decide if you want to seed it

or not ;)

juice of 2 limes, or one lemon and one lime

1/2 cup chopped fresh cilantro

salt to taste (I like alot, but if you're watching your sodium...)

Combine everything in a bowl.  Cover and refrigerate a couple of hours or

overnight before serving.


citrus-salsa

Date:    Mon, 07 Mar 94 21:22:58 EST

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

This is quite tasty on baked potatoes, jicama && butterhead or boston

lettuce salad, green veggies, etc.

Citrus Salsa  (modified from San Fran Chronicle

               several years ago)

1    medium    navel orange

1    large     lemon

2    Tbsp      finely chopped fresh rosemary

juice of one lemon (about 2 Tbsp)

1    Tbsp      sucanat

Peel zest from the orange && lemon, leaving the

white pith intact on the fruit.  Slice half the

zest into very thin strips, about 1/16 inch thick.

Discard remaining zest or save for another use.

Cut the peeled orange && lemon, including pith,

into quarters.  Put fruit into food processor

or blender && coarsely chop.

Pour fruit into a small saucepan && stir in

rosemary, juice, && sucanat.  Cook over medium heat

for 2 or 3 minutes.  Remove from heat, stir in

zest, && let cool.  Spoon into a sterilized jar

and refrigerate.  The salsa will keep for 7 to

10 days.


corn-greens-salsa

Date: Wed, 02 Aug 1995 15:20:09 MDT

From: jane waddell <jtw@hpfcjtw.fc.hp.com>

from "The Great Salsa Book" by Mark Miller.

Corn and Greens Salsa

3 ears corn

1/4 c water

3 T apple cider vinegar

8 oz mixed watercress, mustard greens, and arugula,

  roughly julienned

2 red Thai or red serrano chiles, thinly sliced

1/4 t salt

1/2 t freshly ground pepper

Cut the corn kernels from the cobs with a sharp

knife. Place in a saute pan with the water and cook

for 2-3 min on medium heat until tender and the

water has evaporated. Put in mixing bowl. Heat the

vinegar in a large pan or skillet and wilt the

greens over medium head for 30 sec. Add to the

mixing bowl with the chiles, salt and pepper, and

thoroughly combine.


corn-mushroom-salsa

Date: Wed, 02 Aug 1995 15:20:09 MDT

From: jane waddell <jtw@hpfcjtw.fc.hp.com>

from "The Great Salsa Book" by Mark Miller.

Roasted Corn and Wild Mushroom Salsa

4 ears fresh corn

1/3 c cleaned and diced fresh wild mushrooms

1/4 c sun-dried tomatoes (or roasted red pepper)

2 poblano chiles, roasted, peeled, seeded and diced

2 t minced fresh marjoram

1 clove roasted garlic, minced

1 t adobo sauce

1 t fresh lime juice

1/2 t sherry vinegar

1/2 t salt

Cut the corn kernels from the cobs with a sharp knife.

Heat a large pan or skille over high heat until almost

smoking. Place no more than 2 layers of the corn kernels

in the pan at a time and dry-roast for 4-5 minutes until

smoky and dark (stirring continuously). Saute the

mushrooms for 10 min. Mix with the corn and add the

remaining ingredients.


corn-squash-salsa

Date: Wed, 02 Aug 1995 15:20:09 MDT

From: jane waddell <jtw@hpfcjtw.fc.hp.com>

from "The Great Salsa Book" by Mark Miller.

Corn and Squash Salsa

2 T diced onion

1/4 c water

2 ears corn

1 1/2 c yellow squash, diced to size of corn kernels

2 large sprigs fresh marjoram

5 Roma tomatoes, oven roasted and diced (or use red

  bell peppers, roasted and skinned and diced)

1 t minced fresh marjoram

1/3 t salt

Saute onion in water over low heat, covered for 10

min. Cut the corn kernels from the cobs with a sharp

knife. Add to saute pan along with squash and sprigs

of marjoram. Cook for 5 min., until vegetables are

soft and water has evaporated. Discard marjoram.

Transfer to bowl. Add tomatoes or peppers, marjoram,

and salt and stir well. Chill before serving.


cranberry-salsa

Date:    Sat, 16 Apr 94 02:39:08 CDT

From:    Jeanne Chappell <jchappel@tyrell.net>

     Cranberry Salsa

-----------------------------------------------------------------------

1 -12 oz bag fresh cranberries - chopped

(I slice frozen cranberries using food processor, 3mm slicer)

4 green onions, minced

2 jalapeno peppers, minced

2/3 C sugar

1 T crushed dried mint

6 T lime juice

1/4 t ground ginger

Combine ALL ingredients in a bowl

Cover and chill 24 hours or up to 4 days


crunchy-salsa

Date:    Wed, 19 Oct 94 17:31:58 MST

From:    "Crosby!" <cani@indirect.com>

Crunchy Salsa (1 3/4 cups)

2 tomatoes - red and ripe

1/2 cucumber

1/4 red onion

2 tablespoons cilantro

1 - jalepeno

salt


eggplant-chipotle-salsa

Date: Wed, 02 Aug 1995 15:20:09 MDT

From: jane waddell <jtw@hpfcjtw.fc.hp.com>

from "The Great Salsa Book" by Mark Miller.

Eggplant-Chipotle Salsa

1 eggplant, peeled and diced

4 cloves garlic, minced

3/4 t salt

5 oz small green beans, cut into 1" lengths

4 chipotle chiles en adobo, julienned

1 t adobo sauce

2 T roasted, peeled, seeded, and diced red bell pepper

1 T sherry vinegar

Saute eggplant with garlic and salt for 3-4 minutes in

water. Blanch the beans in boiling salted water for 30

sec. Drain. Combine all ingredients in mixing bowl.


guajillo-salsa

Date: Wed, 02 Aug 1995 15:20:09 MDT

From: jane waddell <jtw@hpfcjtw.fc.hp.com>

from "The Great Salsa Book" by Mark Miller.

Guajillo Salsa

1 1/4 oz dried guajillo chiles, stemmed and seeded

2 T diced white onion

1 Roma tomato, blackened and chopped

1 clove roasted garlic

1/2 t salt

Toast the chiles in a dry frying pan. Rehydrate them

in 1 quart of warm water for 20 min. Drain chiles,

reserving 1 cup of the water. Transfer to blender. If

the chiles do not taste bitter, add the reserved

chile water, otherwise add 1 c. plain water. Saute the

onion for 5 minutes over medium heat and add to the

chiles. Add the tomato, garlic, and salt, then puree.


jicama-vidalia-salsa

Date:  4 Aug 95 11:58:27 ES

From: Ed Resnick<EResnick@wecnotes.semcor.com>

This jicama recipe was posted to the Chile-Heads list.

Bill McClain's Jicama/vidalia salsa

1 jicama (approx. 1 lb)

1 lg vidalia onion  (about the same size as the jicama. Vidalias don't need to

    be used, as long as the onion is a white, sweet one. 'Texas Sweets' are the

    same thing as Vidalias [don't tell the Vidalia SS], just grown in Texas)

2 small carrots (optional)

3 (-) cloves garlic [we like a lot of garlic]

1/4 (+) cup white vinegar

2 fresh jalapenos

5 dried anchos

2 dried habaneros

cilantro

dash salt

Peel the jicama, onion, and carrot, dice [cha, cha, cha]. Throw

everything in  the blender and grind to your liking. You may need to add

just a bit more  vinegar (or for an extra kick a shot or two of tequila)

if the mixture is too  dry. Let stand or refrigerate for at least 2

hours to let everything meld. Use  creatively. Of course, use the chiles

of your preference, and in your preferred  quantites. The idea is to

blend a nice deep burn with a sweet aftertaste (from  the sweet onion

and jicama). Eat in good health!


mexican-salsa

Date:    Wed, 19 Oct 94 17:31:58 MST

From:    "Crosby!" <cani@indirect.com>

Mexican Salsa (2 cups)

2 - tomatoes - ripe and red

1/2 - onion

1 - clove garlic

1/4 - green bellpepper

2 - tablespoons cilantro

1 - jalepeno (or as many as you like)

salt to taste (try garlic salt, too)

juice of 1/2 lime (or 1/4 lemon)

Mix all of the above and try some fat free chips. Great on potatoes, rice

and anything else in the refrigerator.


mint-shallot-salsa

Date: Wed, 02 Aug 1995 15:20:09 MDT

From: jane waddell <jtw@hpfcjtw.fc.hp.com>

from "The Great Salsa Book" by Mark Miller.

Mint and Caramelized Shallot Salsa

10 shallots, peeled and thinly sliced

1 T fresh ginger, grated

1/4 c fresh mint, minced

1/2 c minced fresh pineapple

2 T pineapple juice

1 t minced Thai red chiles or 1 1/2 t

  minced red serranos

3/4 t sugar

1 t soy sauce

2 T unseasoned rice wine vinegar

Saute shallots in water until browned, about 10 min.

Cool. Mix with the remaining ingredients.


orange-salsa

Date:    Fri, 04 Mar 94 08:34:04 CST

From:    "Lu Bozinovich  " <U33754%UICVM@UIC.EDU>

Orange Salsa

2 large (Florida) oranges, peeled, pith removed and diced (1 1/2 c)

1 large tomato, seeded and diced (1 c)

1/3 c minced red onion

1 t grated orange peel (I recommend you use organic, if you do this)

1 t minced garlic

1 t minced ginger root

1/2 jalapeno chili pepper, minced fine (2 t)

1/4 t salt

1 T fresh cilantro, or coriander

In a bowl combine all ingredients except the cilantro and chill, covered,

until ready to serve.  Before serving, stir in the cilantro.


papaya-salsa

Date:    11 May 94 17:27:41 GMT

From:    glmis4!kehrbaum@cbs1.attmail.com (Ellen Kehrbaum)

                    *  Exported from  MasterCook II  *

                               Papaya Salsa

Recipe By     : Glamour, May 1994

Serving Size  : 4    Preparation Time :0:15

Categories    : Condiments                       Relishes

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   2      whole         plum tomatoes -- diced

   1      whole         papaya -- peeled, diced

   2      tablespoons   cider vinegar

   1      tablespoon    honey

   1      whole         jalapeno pepper -- seeded and chopped

   1      tablespoon    lemon juice

Combine ingredients.  Makes 2 cups.

                   - - - - - - - - - - - - - - - - - -

Serving Ideas : Serve over Veggieburger


pico-de-gallo

Date:    Sun, 12 Feb 95 21:23:54 EST

From:    Ora Panitz Chaiken <ora@hing.LCS.MIT.EDU>

2) Pico de Gallo (worth skipping the guac for, even if you're not watching calo

ries.)

Server 18

6 ripe tomatoes, cut up coarsely

2 large onions, "	"

1 T. salt

1/2 c. jalapeno, chopped

6 green anaheim chilis, and/or a combination of green and red bell peppers

1 clove garlic

1/2 C. chopped cilantro (vital)

Mix, age for 30 seconds, and dive in.


pico-de-gallo-2

Date: Thu, 25 May 95 11:45:24 CDT

From: Debbie=Thomson%Mkt=Comm%PCMkt=Hou@bangate.compaq.com

Pico de Gallo

1 tomato, chopped

1 onion, chopped

5 cilantro sprigs, chopped

1 jalapeno pepper, chopped

1 lemon, cut in half

salt to taste

Mix tomato, onion, cilantro, and pepper in a serving dish.  Squeeze lemon

juice over mixture, add salt to taste, and serve.


quick-salsa

Date:    Fri, 27 Aug 93 20:04:04 EDT

From:    dp661@cleveland.freenet.edu (Dr. Neal Pinckney)

QUICK SALSA

1 1/2 cups no salt tomato or V-8 juice

1 tspn cumin

1 tspn oregano (dried, hand crumbled)

1 tspn garlic powder (NOT garlic salt) or fresh/bottled garlic

1 tspn finely chopped cilantro (in Hawaii=Chinese parley)*

Pepper sauce to taste (try 10 drops first)

In a 12 oz. jar put onions, then all other dried, fresh or

frozen ingredients, add juice and hot sauce/pepper, shake and

let sit overnight in the refrigerator.  Open, add more juice

to top, shake very well, serve.

*Hint: You can buy fresh green onion and cilantro, chop it,

then freeze it in a zip-lock baggie for future use.


rajas-salsa

Date: Wed, 02 Aug 1995 15:20:09 MDT

From: jane waddell <jtw@hpfcjtw.fc.hp.com>

from "The Great Salsa Book" by Mark Miller.

Rajas Salsa

1 lg. red bell pepper, roasted, skinned and julienned

1 lg. yellow bell pepper, roasted, skinned and julienned

1 lg. poblano chile, roasted, skinned and julienned

1 Roma tomato, blackened and roughly chopped

4 t minced fresh cilantro

1/2 t chopped roasted garlic

1/2 t salt

1 T fresh lime juice

Combine all ingredients.


red-pepper-salsa

Date: Thu, 28 Sep 1995 08:56:01 -1000 (HST)

From: Neal Pinckney <neal@pixi.com>

Here's a recipe from the NIF kitchen:

Red Pepper Salsa (topping)

5 red bell peppers

2 C green onoions, chopped

1 C cilantro, chopped

7 cloves garlic, minced

1/2 C lemon juice, freshly squeezed

2 C cucumber, diced.


salsa

Date:    30 Aug 93 13:25:10 +0800

From:    "Lynn Warble" <Lynn_Warble@mailhost.hort.purdue.edu>

Alan's garden salsa

Okay folks.  My husband, Alan, has a very simple recipe for salsa

that we have been using on top of everything lately.  Great way to

use our tomatoes and hot peppers out of the garden.

1 - 2 cups chopped fresh tomatoes (depending on how hot you like it)

1 chopped onion

1 halapenio pepper, chopped finly

1 hot banana pepper, chopped finely

Lots of fresh cilantro from garden

(Also can use the green coriander seeds from the cilantro plant)

This is garden salsa.  Eat it over beans.  Over rice.  My personal

favorite is in big heaps on top of a baked pita.  Enjoy.


salsa-2

Date:    Tue, 11 Jan 94 20:00:14 PST

From:    tachyon@cats.ucsc.edu (Tane' Tachyon)

Salsa

Chop in cuisinart or otherwise, then pour into a large bowl

   1 large can peeled tomatoes including the juice they were packed in

      (believe me, in the summer I get organic ones from the farmers'

      market, but in the winter I think the canned ones are better

      than the so-called fresh.)

Chop coarsely in cuisinart or otherwise, dump in the bowl

   1 Anaheim pepper

   1 pasilla pepper

Chop up fine in cuisinart or otherwise, dump in the bowl

   5 Hungarian wax peppers

   5 large (as large as they get, anyway!) serrano peppers

   1 head of garlic (all cloves peeled, obviously)

   1 bunch cilantro

Chop by hand and dump in the bowl

   1 bunch green onions

Dump into the bowl

   2 tablespoons balsamic vinegar

   1 tsp cumin

You guessed it, stir it all up.  And if you were me, you would spoon

the results into two big old peanut-butter jars and stick them in the

refrigerator.


salsa-3

Date:    Tue, 01 Feb 94 15:50:20 PST

From:    gboja@romenda.esd.sgi.com (Glenda Boja Ramil)

A recipe that I got from my mom.

1 cucumber

1 tomato

1/4 of an onion

some green onions

some fresh cilantro

salt/peper to taste

Peel and finely dice cucumber.  Finely dice

tomato and onion. Cut green onions and cilantro

into small pieces.  Mix all the ingredients.

Salt and pepper to taste.


salsa-4

Date:    Wed, 19 Oct 94 11:35:09 CDT

From:    Doug Harder <HARDERD@GBMS01.UWGB.EDU>

Salsa

20 Med. tomatoes

1-14 Jalapeno peppers minced and seeded

2 Red Bell Peppers

2 green Bell Peppers

4 Onions

1/4 C salt or to your taste

1 1/2 lemon juice

1. Chop veg and boil until thick (about three hours) then add 4 T

cornstarch and boil for 15 min. The original recipe called for 14

Jalapenos, but you should vary with the hottness of the peppers and to your

taste.  I cook this salsa in with my brown rice.  Quick, easy, and good.

My dad put up 60 pints this year!! Let me know if you like it.


salsa-5

Date:    Thu, 20 Oct 94 09:13:10 EDT

From:    dmc@cherry-semi.com (Dawn Chace)

Recipe from the Susan Powter recipe book.

Salsa

3 med. tomatoes, cut into chunks

1 med. green bell pepper, seeded and cut into chunks

1 scallion, with top, cut into large pieces

2 Tbs. chopped fresh cilantro, optional

1/2 jalapeno pepper, seeded and minced (include seeds for a

hotter salsa)

1 Tbs. freshly squeezed lime juice

1/2 tsp. fine sea salt

Put all the ingredients into a food processor fitted with the

metal blade and pulse to coursely chop.  The salsa will keep up

to a week in the refrigerator.

Serves 6

Calories: 24 (1/2 cup)

          fat: 0 gm, 0% fat


salsa-6

Date:    Sun, 05 Feb 95 11:05:11 EST

From:    BRRB11A@prodigy.com  (MRS ROSE L GEIGER)

-- [ From: Rose Geiger * EMC.Ver #2.10P ] --

Here's a good, FF Fresh Tomato Salsa:

---------- Recipe via Meal-Master (tm) v8.00 (BB)

      Title: Fresh Tomato Salsa

 Categories: Fat-free, Mexican, Ornish

      Yield: 12 servings

      2    Jalapeno peppers, stemmed

      2    Serano peppers, stemmed

      2    Yellow wax peppers, stemmed

           Hot for more heat, sweet for

           Less.

      3    Radishes, trimmed

      3    Garlic cloves

      1    Bunch green onions, trimmed

           Or 1/2 medium onion

      2    Tomatoes, medium

      1 c  Cilantro leaves, chopped

    1/4 ts Salt

      1 tb Tomato paste

    1/2 c  Water, more water if needed.

  1. Coarsely chop peppers, radishes, garlic, onions,

  tomatoes and cilantro

     in a food processor or with a chef's knife.

  2. Transfer to a bowl, then add salt, tomato paste and

  water. Mix it up

     well.

  3. Use right away or store refreigerated up to 10 days.

  4. Makes 2 to 3 cups.

(I used roasted Anaheim peppers instead of Serano, and it was very good,

but guess it took away some of the "freshness.")  Serano peppers aren't

always easy to find in this part of the country.


salsa-7

Date: Mon, 24 Jul 95 21:04:23 EST

From: "Graham Gibbs" <ggibbs@us.net>

Someone had wrote awhile back asking for a salsa recipe.  Well here's mine,

it's easy and so good I use it as a dressing on salads.

Salsa

1  16oz can tomatoes, chop up tomatoes and dump liquid and tomatoes in bowl

2  3 1/2 oz can of green chilies, already chopped if you can get them, keep

liquid here too.  If you can't get the already chopped then chop the whole

and keep one can of liquid, discard the other

1  bunch of green onions chopped

basil, hot sauce and pepper to taste (it gets alittle hotter the longer it

sits)

Mix let chill for atleast an hour.

I love this stuff.


salsa-verde

Date:    Mon, 09 Aug 93 11:24:08 EDT

From:    jdg@ulysses.att.com

Salsa Verde

12 tomatillos, par boiled

1 medium onion

6 cloves garlic

as many jalapenos as you dare

fresh cilantro or parsley (distant second choice)

Process the above in food processor.


salsa-verde-2

Date:    Fri, 31 Mar 95 14:49:37 EST

From:    mmoree@access.digex.net (Melinda Moree)

Salsa Verde (Made with tomatillos)

About 15 tomatillos

1 medium sized yellow onion

1/2 bunch cilantro

1 teaspoon garlic

1 jalapeno pepper

salt (must use some to bring out the flavor of the cilantro)

Throw everything into the food processor and puree. My 1/2 mexican roommate

used to then throw the salsa into a pan and quick fry it for a few minutes.

Tastes great either way.


salsa-verde-3

Date: Tue, 20 Jun 1995 10:31:16 +0800

From: Roni.Gildenston@Corp.Sun.COM (Roni Gildenston)

Salsa Verde...

Tomatillos

onions

jalpenos (I prefer pickled - they blend finer)

cilantro (fresh)

Garlic (fresh if you like it strong)

vinegar (just a touch.  You mentioned

lime juice which would be good

instead of vinegar).

cumin and/or mexican seasonings

(I like to add Schilling

brand "Mexican seasonings"

and a *little* cumin).

Sorry about the lack of measurements.  I

don't measure when I make salsa - it's

purely done by taste.  I de-husk the

tomatillos, cut out the stem, and throw

all ingredients in a blender and whirr

away.  Add the seasonings and cilantro

lightly at first - you can always add

more if needed.  If you don't like it

hot, then keep the peppers to a minimum

or leave them out.  But, somehow salsa

without peppers just wouldn't seem

quite ethical. ;)  Experiment with

the measurements and enjoy!


super-bowl-salsa

Date:    Sun, 29 Jan 95 08:44:00 MST

From:    john.whitney@loebbs.com (John Whitney)

For all you SuperBowl fans looking for the ultimate fat free tortilla or

pita chip topper...here it is (Especially if you want it HOT!!!)

JOHN'S SUPER BOWL SALSA

1 32 oz. can Whole Tomatoes (the big one)

1  8 oz. can Tomato Sauce (the tiny one)

8  Hot Roasted Green Chilis (about 1 1/2 cups)

3  green onions

1-2 cloves garlic

1-2 T dried red chili (like the kind you sprinkle on pizza)

chopped cilantro (or 1 t. dried)

Chop green onions into 1" chunks. Place green chili and onions, and

garlic in food processor and whip until its all good and chopped.  Add

drained whole tomatoes, tomato sauce, dried chili, and cilantro.  Whip

until the mixture is not too chunky, but not liquefied either.

Enjoy!!!


sweet-potato-salsa

Date: Wed, 02 Aug 1995 15:20:09 MDT

From: jane waddell <jtw@hpfcjtw.fc.hp.com>

from "The Great Salsa Book" by Mark Miller.

Sweet Potato Salsa

1/2 t sugar

1/2 t salt

1 1/2 lb sweet potatoes, peeled and diced

1/4 c dried cranberries

1/4 c pure maple syrup

1 T pure red chile powder

1/4 c water

2 T fresh orange juice

Add the sugar and salt to a large pot of boiling water.

Add sweet potatoes and blanch for 4 minutes. Drain and

shock them under cold running water. Transfer to mixing

bowl. Rehydrate the cranberries for 5 min. Drain and

add to potatoes. In a saucepan, cook the maple syrup,

chile powder, and water for 4 minutes (or until reduced

by half). Let cool, and add to the mixing bowl with

the orange juice.


texas-salsa

Date:    Wed, 05 May 93 09:36:10 CDT

From:    offer@mamba.asg.arlut.utexas.edu (Debora Offer)

The homemade salsa recipe I use is from

"The Only Texas Cookbook" (don't remember the author)

with variations.

4 medium tomatoes chopped medium fine

1 small onion chopped fine

1 small jalapeno or 3 serranos chopped fine

6 - 12 sprigs of cilantro (coriander leaves) chopped fine

1 tsp salt (~1/4 tsp/tomato)

Combine & enjoy.

The author says to process in a food blender and use within

3 hours but I just ignore that part.  It keeps for several

days in the fridge.  If you use jalapenos, it retains most

of its heat but if you use serranos, it is very mild by

the next day.

I use it on taco salads and baked potatoes.  After most of

the heat has died down it makes a very good vegetable dish.


tomatilla-salsa

Date:    Tue, 28 Mar 95 21:31:10 EST

From:    Cindy_Bloch@transarc.com

my husband is the green-salsa preparer, so I sent him e-mail at work,

requesting the recipe.  Here's the (slightly edited) reply:

>     All quantities are very approximate:

>         Tomatilloes   8 to 16 depending on size.

>         Chiles        2 Serranos + 2 Jalapenos + 8 Piquins

>                       More or less to taste.  I typically use

>                       the serranos and jalapenos green and the piquins red.

>                       Feel free to use different varieties of chiles as

>                       dictated by taste/availability.

>         Garlic        4 Cloves

>         Onion         1 really small onion, or half a medium onion.

>

>     Roast above ingredients in a[n oil-free] cast iron pan, turning

> occasionally.  Leave husks on tomatillos while you roast 'em.  The

> husks will be nicely blackened, the skins translucent, and the

> fruits soft when they're done.  [Let me add: the goal is to blacken

> the skin while doing the least tomatillo-exploding that you can.

> That way they don't lose juice into the pan, that burns and smells

> sometimes.  That means moving them around the pan as they roast.]

>

>     Put roasted vegetables in food processor with:

>         Salt          1/2 Teaspoon

>         Cilantro      1/4 Cup

>     and process briefly.

>

>     Transfer to a pot, and cook the mixture for 5 minutes.  [This

> darkens it up a bit, and mellows the flavors.  It tastes too raw

> otherwise.]


tricolor-salsa

Date: Wed, 02 Aug 1995 15:20:09 MDT

From: jane waddell <jtw@hpfcjtw.fc.hp.com>

from "The Great Salsa Book" by Mark Miller.

Tricolor Salsa

1/2 c. red bell pepper, seeded and finely diced

1/2 c. yellow bell pepper, seeded and finely diced

4 t minced serrano chile, seeded

1/3 c apple cider vinegar

1/4 c. finely chopped fresh cilantro

2 T minced shallot

2 T fresh lime juice

1 1/2 t sugar

1/4 t salt

Combine all ingredients.


watermelon-salsa

Date:    Wed, 01 Jun 94 14:25:21 CDT

From:    Tyrrell Courtney <tyrrellc@admin.stedwards.edu>

Watermelon Salsa

Watermelon (If you can find seedless, it will save you time)

Cilantro (1 bunch)

Balsamic Vinegar  (l Cup)

Red Onion

Halve the watermelon, scoop out meat.  Seed (this took forever!)

cut up into presentable pieces, not too big.  Save one of the

halves to serve the salsa in.  Reserve some of the watermelon juice.

Chop cilantro (watch out for stems!) Chop onion.  Amounts

will depend on size of the watermelon.  I used a fairly small

melon and used about 1/2 bunch of cilantro, one red onion, and

a cup each of watermelon juice and balsamic vinegar.

I also added some jicama for some extra crunch.

Mix everthing gently in a large bowl or container, chill, serve in

watermelon shell, if you like.  It's not complicated, just

tedious, but worth it!!  Serve as side dish or salad.

This does not keep too well, it gets slimey in a day or two.


barbeque-sandwiches

Date:    Mon, 31 Oct 94 21:37:41 EST

From:    SUSAN WYLDER <ZF_WYLDER@scsu.edu>

Quick Barbeque Sandwiches

1 cup TVP

1/2 cup water

1 medium onion, chopped fine

1 or 2 cloves garlic, minced

water or other liquid for sauteing

your favorite barbeque sauce

Mix the TVP with the 1/2 cup water and set aside for 5 minutes.

Saute onion in about 1 Tbs. liquid until almost cleear.  Then add garlic and

cook for another minute.  Add the reconstituted TVP.  Add the barbeque sauce

until the mixture is the right consistency for sandwiches.  Heat thoroughly

and serve.

It's so easy!  And if you want to avoid commercial barbeque sauce and make

your own, I'm sure there are a lot of good recipes for homemade bbq sauce

out there.  (Post 'em!)  Something strange (to me at least) that is

available here in South Carolina is a mustard-based sauce; I'd never

seen it before I moved here, but now that I've discovered it, I'm

addicted!  It works great in this recipe.  If anyone out there has a

recipe for mustard-based barbeque sauce, I'd love the recipe.


bean-burgers

Date:    Wed, 02 Nov 94 08:50:57 EDT

From:    cyagmin@tecnet1.jcte.jcs.mil

The Physicians Committee for Responsible Medicine's sponsored

magazine, the Guide To Healthy Eating (July-Aug, 1992), had a

burger contest!

Basic Bean Burgers

Victoria Schiloni, who owns and operates a vegetarian catering service

in Philadelphia, offered her Basic Bean Burger along with a peanutty

variation

  1 cup TVP granules (this is a textured vegetable protein.

  It is a soy protein product that is available in most

  health food stores)

  1 scant cup boiling water

  1 Tbs tomato paste or ketchup

  1 16-oz can pinto, kidney, or other beans, drained

  1/4 cup whole wheat bread crumbs

  2 cloves garlic, finely minced

  1/2 tsp oregano

  1 Tbs tarmari or soy sauce

  1 tsp sweetener

  Salt and pepper to taste

  Whole wheat flour for dusting

Pour boiling water over TVP and tomato paste in a bowl.  Stir and let

rest for 10 minutes.  In food processor, combine TVP mixture and

remaining ingredients except for flour.  Pulse until mixture is almost

a puree.  Dust hands with flour and shape mixture into 6 burgers.

Dust them lightly in flour.  Layer the burgers with sheets of waxed

paper and refrigerate for at least one hour.  Cook on a gill covered

with foil for about 10 minutes on each side.<p>


bean-burgers-2

Date:    Sat, 28 Jan 95 20:15:00 PST

From:    vhlushak@awinc.com (vic hlushak)

from recipie in Full Of Beans.

.....BEAN BURGER..........................

2 cups dry kidney beans

1 teaspoon curry

4 tablespoons cornstarch

4 tablespoons cornmeal

1 onion, minced

garlic to taste, I used four cloves, minced

1 tablespoon black pepper

2 carrots, grated (acts as binder)

options:

2 tablespoons vegetarian beef bullion and or 1 tablespoon soy sauce

2 egg whites (to act as a binder)

make up the beans, (slow overnight or faster boil & wait)  then mash.  Add

the spices, I added the vege beef bullion as I don't worry too much about

the salt.  Form into patties ( make sure they are thin) and fry in a

non-stick pan. I found that mine took quite a while to cook (too thick) but

they turned out very good!  Passed the taste test, my 8 year old just loved

them.


bean-burgers-3

Date:    Tue, 21 Feb 95 11:14:30 EST

From:    "R. S. Koss" <rskoss@bronze.coil.com>

This made a big hit this weekend:

                    *  Exported from  MasterCook II  *

                               Bean Burgers

Serving Size  : 2    Preparation Time :0:00

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1      can           kidney beans

   2      cups          brown rice -- cooked

   2      tablespoons   ketchup

     1/2  teaspoon      garlic powder

   1      teaspoon      oregano

     1/8  teaspoon      thyme

     1/4  teaspoon      sage

                        salt and pepper - to taste

     1/4  cup           onion -- chopped fine

Combine everything in a large bowl and mash well.

Form into 6 patties and cook in a non-stick pan until browned on both sides.

                   - - - - - - - - - - - - - - - - - -

I consider a serving to be 3 patties. Each serving has 1019 kcal, 6g fat,

206g carbs, 24g fiber(!!!), and 37g protein.


bean-burgers-4

Date:    Tue, 21 Mar 95 12:58:57 PST

From:    Jessica Shawl - MPG ~ <jshawl@pcocd2.intel.com>

Bean Burgers

From Dean Ornish's Eat More Weigh Less

Note in book:

This is very easy to prepare and with great results.  Serve it with fresh

lettuce and tomatoes on a hearty roll.  It is also quite satisfying on its

own with salsa and nonfat yogurt drizzled over the top.

My notes:

These freeze *very* well!  Great hot or cold, plain or as a "regular"

sandwich.  I like to double the batch and then freeze them.  I also

substituted oatbran for the cracker meal the last time I made these

since I was out, and they turned out fine.  I make up a batch of

the A Little Italian spices (after recipe) and keep it around for

other things.

Makes 6 5-inch burgers

1/2 cup minced green onions

1 1/2 tablespoons minced garlic

2 tablespoons white wine or veg stock

1 29-oz can cooked drained pinto beans

3/4 cup cracker meal

2 egg whites or vegan sub

1/2 cup chopped fresh parsley

2 tablespoons seasoned rice vinegar

1/2 teaspoon Spike seasoning powder or A Little Italian (follows recipe)

Preheat the oven to 350 degrees.

In a small nonstick saute' pan, braise the onions and garlic in the

white wine until soft.

In a medium bowl, combine the sauteed onions and garlic, beans, cracker

meal, egg whites, parsley, vinegar, and seasoning powder.  Mash well with

a fork or potato masher until blended but not entirely smooth.

On a parchment-lined nonstick baking sheet, drop the mixture by 1/2-cup

amounts and flatten gently with a spoon to form 6 5-inch "burgers."  Bake

for 25 minutes, or until set and beginning to brown lightly.

Serving size = 1 5-inch burger

179 calories

2 grams fat  10% CCF

0 mg cholesterol

738.2 mg sodium

A Little Italian

Also from Dean Ornish's Eat More Weigh Less

Book notes:  Use this herb and spice mixture in pasta sauces or

with braised or roasted vegetables.

Makes a scant cup

2 Tbsp dried basil

2 Tbsp dried marjoram

2 Tbsp dried oregano

2 Tbsp dried coriander

2 Tbsp dried thyme

2 Tbsp dried rosemary

2 Tbsp dried savory

1 tsp hot red pepper flakes

In the bowl of a food processor, combine all the ingredients.  Process for

30 seconds until finely ground.  Transfer to a tightly sealed container,

label, and date.  Store in a cool dark place for up to 3 months.


bean-burgers-5

Date: Tue, 30 May 1995 15:01:37 +0200 (SAST)

From: Sue Winship <WINSHIS@che.und.ac.za>

I'm delurking to share a veggie burger recipe with you.  I made this

recipe last night (adapted from a recipe in a SA magazine called

Essentials...I can't remember which issue) and they were very tasty,

so tasty I had one for lunch today.

Bean burgers

1 tin (400 g) kidney beans

1 onion, peeled & chopped finely

1 beef tomato, peeled & chopped finely

seasoning - the original recipe added some chilli relish which I left

out; I just added mixed herbs & some chutney.

wholewheat flour for binding (optional)

1) Drain liquid from beans and rinse under cold water.  Place in a

microwaveable dish with the onion, tomato & seasoning.

2) Microwave on 100% for approx 2 to 3 mins (until beans are soft).

3) Mash up beans and add enough flour to make a stiff mixture.

4) Divide into 4 patties and cook**

**  I cooked the patties by dry frying them in a non-stick frying

pan.  You could also try cooking them on a browning plate in the

microwave, under the grill (broiler, I think to the American

readers??) or on the barbeque.

5) Serve with salad and fatfree microwave chips

Yummy :))))


bean-burgers-6

Date: Sun, 2 Jul 1995 01:26:59 -0400 (EDT)

From: Melora Krebs-Carter <melora@minerva.cis.yale.edu>

Here is a good bean burger recipe:

1 can pinto beans

1 can black beans

3 cloves garlic

1/2 cup salsa

salt, pepper, cayenne to taste

blend in food processors till smooth. "fry" in non stick pan and then

bake for 40 minutes. can be frozen. canned beans aren't essential, just

easier, amounts don't really matter, nor do bean varities, experiment!


bean-cakes

Date:    Sun, 10 Apr 94 16:00:46 CDT

From:    jt_fun@womenscol.stephens.edu

SPICY BLACK BEAN CAKES

1 small onion, chopped

3 cloves garlic, minced

1 tbs water

2 large scallions, sliced

4 oz. can diced green chiles

2 tomatoes, peeled, seeded and diced

2 tbs chunky salsa

7 oz. box instant black beans

1 cup boiling water

optional garnishes:  shredded lettuce, diced tomatoes, sliced black olives,

nonfat sour cream

Lightly spray a skillet with nonstick cooking spray. Saute onion and garlic in

1 tbs water over medium-high heat until water evaporates and vegetables begin

to brown. Toss in scallions, chiles with liquid, tomatoes and salsa; mix well

and turn off heat.

Add beans and boiling water to skillet. Mix well, scraping the veggie mixture

up from the bottom of the skillet. Allow to stand until beans have absorbed

liquid, about 10 minutes. Form into 6 patties.

Spray clean, heated skillet with nonstick cooking spray and add patties. Saute

until patties are crisp on one side; turn and saute other side.

Garnish as desired.


beet-burgers

Date:    Mon, 14 Feb 94 10:00:06 CST

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

BEET BURGERS

4 large beets

2 medium onions, whole

cook these until soft.  When onions are ready, remove them from the beet pot

and place in a blender, along with:

5 cloves garlic

1 T. cumin

1 T. coriander

black pepper and salt, or possibly cayenne pepper, to taste

If possible, blend without adding liquid.  If not, add as little as possible.

drain and mash the beets (to the consistency of mashed potatoes, I bet it

would be nice to have a food processor for this step) and then add the stuff

from the blender.

To the beet mixture, slowly add while stirring:

2 T. guar gum

gram (chickpea) flour, sifted

Add gram flour until you have a stiff (but probably still somewhat sticky)

paste.  Sift out some gram flour onto your work surface.  Pick up balls of

the veg burger mixture and roll in the flour, then pat them to about 3/4"

thick.

I cooked them for about 5 minutes on a side, in a frying pan sprayed lightly

with PAM, but I suspect they could be baked as well.


burger-mix

Date:    Mon, 27 Jun 94 18:11:00 PDT

From:    <szfast@chip.ucdavis.edu>

Hi all!  Here's a homemade (and MUCH less expensive) version of the

"Nature's Burger" type mix.

BURGER MIX

1/2 c. dry chickpeas

1/2 c. dry soybeans

1/2 c. dry lentils

1/2 c. yellow split peas

1/2 c. brown rice

1/2 c. rolled oats

1/4 c. whole wheat bread crumbs

1/4 c. cornmeal

1-1/2 T baking soda

seasonings of your choice (see note)

Put the ingredients 1-2 at a time in a blender, turn the blender on, and

RUN FOR COVER (this is pretty noisy <g>).  When everything is in powdered

form, combine in a tupperware container and store in the fridge.  Makes

4 cups of mix.

To make burgers, combine 1 c. burger mix and 2/3 c. HOT liquid (see note 2)

and let sit for 15 minutes.  On a plate, form into 3 thin patties.  Use a

spatula to move patties onto a nonstick-sprayed skillet and cook on both

sides until lightly browned.  Serve with your favorite burger fixins.

Note - Seasonings:  You can use the herbs and/or spices of your choice,

or consider using a dry soup mix run through the blender (I'll bet onion

would be good).  Also, try a dry FF salad dressing mix.  Or a veggie

boullion cube run through the blender.  Other suggestions:  onion powder,

garlic powder, lemon pepper, basil, etc.

Note - Liquids:  Try 1/3 c. water and 1/3 c. barbeque sauce - combine in

bowl and nuke until hot , add to dry mix (note that burgers made with

barbeque sauce will brown more quickly, so watch them!).  Or try half

water, half tomato juice, or half water and half white wine or marsala.

Try to make sure that your liquids and seasonings have compatible flavors.

Other suggestions:  The possibilities here are

endless :)

Oriental:  Burger mix with a little soy sauce in the liquid and some

fresh ginger added to the mix, maybe a dash of rice wine.

Spanish:  Cumin, red pepper, chili powder, or a dry taco seasoning mix.

Indian:  Curry powder added to the mix.

Wine/garlic:  Chopped garlic added to the mix, half water and half white

wine for the liquid.

Potpourri:  Make a batch of plain, unseasoned burger mix and add whatever

seasonings strike your fancy as you're mixing it up!  No need to commit

to just one flavor for the whole batch!


carrot-salad-sandwich

Date:    Tue, 22 Mar 94 07:53:05 GMT

From:    nanette.blanchard@springsboard.org (NANETTE BLANCHARD)

from a new cookbook I like a lot called The Wellness Lowfat Cookbook

by the Univ. of California at Berkeley.

         OPEN-FACED CARROT SALAD SANDWICH

1/2 small banana, peeled

1 cup shredded carrots

2 tsp lemon juice

1/4 tsp grated lemon zest

2 Bibb or butter lettuce leaves

1 slice whole-grain pumpernickel bread

2 thin unpeeled apple slices

Mash the banana in a small bowl. Add the carrots, lemon juice and

lemon zest, and stir to combine.

    Place the lettuce on the bread, top with the carrot salad

and apple slices.

    Per serving: 175 cal, 1g total fat, 0.1g sat fat, 0 mg chol,

193 mg sodium.


couscous-croquettes

Date:    Tue, 15 Jun 93 09:05:50 PDT

From:    therese@garnet.berkeley.edu

These recipes come from a recent issue of the Vegetarian Times Magazine.

Croquettes de Couscous et Pois Chiches

2 cups cooked and drained chicpeas

1 cup uncooked couscous (I use the whole wheat variety)

1/2 cup tomato juice

1/2 cup dry red wine

3 Tbs soy sauce

2 Tbs dijon mustard.

2 Tbs red wine vinegar

2 tsp dried rosemary

1 tsp dried thyme

1/2 tsp black pepper

3 Tbs minced fresh parsley

3 or more cloves garlic, pressed

Preheat oven to 350 degrees.

Combine couscous, tomato juice, and red wine in a pot, and bring to a boil.

Reduce the heat, cover, and simmer 2-3 minutes or until all the liquid is

absorbed.  Let sit 5 minutes longer.  Place couscous mixture, along with

all other ingredients, in a food processor and process until the mixture

is smooth and uniform. (Note, in France I ran the chickpeas and couscous

mixture through a food mill, since they didn't have a processor.  The result

was a little rough, but still tasted good).

Form 2-3 Tbs portions of the mixture into balls, then flatten the balls

with your hands to make small patties.  The mixture is kind of sticky, so

you might run your hands under cold water periodically.  Place the patties

on a baking sheet sprayed with nonstick cooking spray and cook in a 350

degree overn for 15 minutes.  Turn the patties and bake an additional 10-12

minutes, until lightly browned.

This recipe makes about 24 croquettes, which can be served with the

sauce that follows, or in sandwiches or with pasta sauce.

Sauce Bourguignonne

1 cup minced onion

1 cup peeled and diced carrots

1/2 cup diced celety

3 cloves garlic, pressed or minced

3 cups water

1 Tbs tomato paste

1 cup dry red wine

2 Tbs red wine vinegar

Salt to taste (I never add any)

1 Tbs chopped fresh rosemary (or 1 tsp dried rosemary)

1/2 tsp dried thyme

1 tsp dried basil

1/2 tsp white pepper

1/3 cup cold water

2 Tbs arrowroot powder or cornstarch

Saute onion, carrots, celery, and garlic in 2 teaspoons of water for 5

minutes.  Place in a largish pot along with remaining ingredients except

the last two.  Bring to a boil, partially cover, and simmer 15-20 minutes,

until veggies are tender.

Whisk together cold watner and arrowroot or cornstarch until smooth and

then slowly pour into the simmering sauce, stirring constantly.  Lower

the heat and continue stirring as sauce thickens, about 5 minutes.  If

necessary, add more cornstarch/arrowroot disolved in water.

Serve with above croquettes, rice, and steamed veggie for a very low-fat

French meal!


creole-bean-patties

Date:    Tue, 19 Jul 94 09:05:10 PDT

From:    Jessica Shawl - MPG <jshawl@pcocd2.intel.com>

from The 8-Week Cholesterol Cure Cookbook By Robert E. Kowalski

Creole Red-Bean Patties - Makes 12 2 1/2 inch patties

4 cups cooked red or pink beans, drained	1/4 tsp cayenne

4 green onions, sliced thin	Tabasco to taste

1/2 red bell pepper, chopped	1/2 tsp thyme

1/2 cup chopped fresh parsley	1/4 tsp garlic powder

about 1/2 cup apple fiber

In a food processor or blender, combine beans, onions, red pepper,

parsley, cayenne, Tabasco, thyme, garlic powder, and 1/4 cup of

the apple fiber.  Process until smooth.

Place remaining apple fiber in a shallow bowl.  Dipping your

hands in the apple fiber, shape the bean puree into patties about

2 1/2 inches in diameter and 3/4 inch thick.

Spray a skillet with Pam or Baker's Joy and heat.  Cook

patties for 5 minutes on each side.

Serving size: 1 patty	choelesterol: 0

calories: 83.6	sodium:  101.79 mg

fat: .38 grams

NOTES:  I find that my blender doesn't work very well on stuff like

this, maybe cuz it is cheap, and my food processor isn't out here,

so I just mashed it all with a potato masher.  It wasn't smooth,

but I liked the texture and it was yummy.  I put it on a whole wheat

roll with ff mayo, ketchup (sp?), lettuce, tomato, and onion.  It

was quite filling.  Oh, and I made a much bigger patty than this

serving size, it was a little bigger than a typical hamburger bun.

With this size patty, I would say this recipe makes about 3 patties.


cucumber-tomato-sandwich

Date:    Mon, 09 Jan 95 10:44:54 EST

From:    Allison Kinkead <sasank@unx.sas.com>

Here's a great sandwich:

1 clove garlic minced

1 small onion sliced

1/2 tsp salt

1/2 cup balsamic vinegar

1 tsp coarsely ground black pepper

1 med cucumber sliced

1 large tomato sliced

lettuce

Combine all ingredients except lettuce in the order listed.

Cover container and shake for 30 seconds.

Leave in refrigerator for at least 10 mins so that flavors

get absorbed in vegetables. Then toast bread of

choice. Arrange lettuce on bread and add cucumber and

tomato mixture.

* French bread works best.


double-grilled-sandwich

Date:    Thu, 14 Oct 93 02:29:51 EDT

From:    dp661@cleveland.freenet.edu (Dr. Neal Pinckney)

DOUBLE GRILLED VEGETABLE SANDWICH

from the Food Section of the Honolulu Advertiser of 10-13-93.

1/2 medium eggplant, peeled, cut into 3/4 inch round slices

  1 medium zucchini, trimmed, in 1/2 inch lengthwise slices

  1 large sweet onion, cut into 1/2 inch thick slices

  1 large sweet red bell pepper, sides cut in lengthwise slabs

    Grilling vinegar (see below)

    Salt to taste (optional)

    Fresh-ground black pepper to taste

1/4 cup fat-free mayonnaise

1/2 cup basil leaves, minced

  1 large clove garlic, minced

  4 slices crusty bread

Grilling Vinegar:

1/2 cup basil leaves, minced

  2 large cloves garlic

1/2 cup balsamic vinegar

  (original recipe called for 1 tblspn olive oil - NOT needed)

Make grilling vinegar by combining ingredients in a small bowl.

Heat barbeque grill to medium high, place eggplant, zucchini,

onion and red bell pepper in a single layer on grate.

Immediately brush on grilling vinegar and turn vegetables over.

Brush top side with vinegar. Turn vegetables to cook evenly,

brushing generously with vinegar.

When vegetables are just tender but still intact, remove from

grill. Brush on remaining vinegar, season to taste with salt

(or any no-salt seasoning favorite) and pepper.

Combine fat-freemayonnaise, basil and garlic in a small bowl.

To assemble sandwiches, spread herbed mayonnaise on bread

slices, layer vegetables on two slices, dividing evenly.

Close sandwich, mayonnaise side down, pressing lightly.

Grill to lightly brown on grill wiped with a smidgen of oil or

PAM, or wrap sandwich in foil and heat on grill till very warm.

Suggestion: fresh mushrooms would might add much to this combo.


eggplant-sandwich-2

Date:    Wed, 14 Sep 94 13:48:53 CDT

From:    kfischer@acpub.duke.edu (Karen Fischer)

Eggplant sandwich

1. Slice an eggplant into round, 1/4" or so slices. Salt, let sit for an

hour or so, wash and pat dry (this all to remove bitterness). Then layer on

a cookie sheet and bake about 10-15 min at 350=B0 until soft. Alternately,

grill slices. Keep in fridge until you crave a sandwich.

2. Sandwich time...On some wonderful bread, maybe warmed up a bit, layer

eggplant slices, juicy fresh tomato slices, and, the key ingredient, fresh

basil leaves. Yum.


falafel

Date:    Mon, 14 Feb 94 17:06:57 EST

From:    catsmeow@aol.com

Here is the recipe, adapted from Moosewood Cookbook (sans the oil and

frying).

Felafel

4 cups cooked chick peas (Garbanzo Beans) Canned okay (2 cans)

4 medium cloves garlic, minced

2 tsp cumin

1 tsm turmeric

1 tsp salt

1/2 cup finely minced onion or 6 minced scallions

1/4 cup (packed) minced parsley

1/4 cup water

1 Tbs lemon juice

dashes of cayenne

1/3 cup flour

Rinse the garbanzos and drain them well.  If they were canned, just drain

them.

Combine all ingredients (except flour) in a food processor or a medium sized

bowl and process or mash until batter is uniform.

Add flour and stir/process until thoroughly combined.  The batter can be

stored in the refrigerator in a tightly covered container for days.

Preheat oven to 400F.  Get a baking pan, cookie sheet, pie tin--whatever.

Spray it with non-stick spray for best results (weight watchers) and form the

batter with a spoon into a flattened ball.  It should not be much bigger than

your spoon.  For a felafel in a small pita bread, make 2-3 felafel patties.

For a larger one, 4-5 will do.

Bake them for about 20-25 minutes.  You might flip them over halfway through

baking.  They're finished when they are golden brown.  The aroma will fill

your kitchen!

Serve these in pita bread with sliced bell peppers, onions,

tomatoes--whatever you'd like.


falafel-2

Date:    Tue, 21 Jun 94 07:39:12 PDT

From:    Jessica Shawl - MPG <jshawl@pcocd2.intel.com>

from The 8-week Cholesterol Cure Cookbook

Falafel - makes 18 1-inch balls

2 cups cooked chickpeas or black-eyed peas, drained

1/4 cup pulverized rice bran

2 cloves fresh garic, minced

1/2 tsp ground coriander

1 tsp ground cumin

1/4 tsp cayenne

1 tsp dried or 2 Tbsp minced fresh cilantro

pepper

flour

Creamy Cucumber Dressing (see below)

In a food processor or blender combine all ingredients, except flour.

The pure'e will not be entirely smooth, which is good.  Preheat oven

to 350 degrees.  Dipping your hands lightly in flour, if you need to,

shape the pure'e into balls, about 1 inch in diameter.  Spray a large

skillet with Pam and heat until very hot.  Saute' the balls on all

sides, then transfer them to a baking pan and bake for 30 minutes.

Serve with Creamy Cucmber Dressing.

Serving Size: 1 ball (without dressing)  Calories: 21.7

Fat: .16 grams  Cholesterol: 0   Sodium: 1.01mg

Creamy Cucumber Dressing - makes about 2 cups

1 cup plain nonfat yogurt

1/2 medium cucumber, chopped fine

1 tsp fresh-squeezed lemon juice

1 clove garlic, minced very fine

1/2 tsp salt

1/2 tsp ground white pepper

Blend ingredients together in a jar and store in the refrigerator.

Use generously with falafel as well as with fresh green salads.

Serving size: 1/4 cup   Calories: 19.4  Fat: .081 grams

Cholesterol:  3.004 mg   Sodium: 145 mg


grilled-sandwich

Date:    Thu, 06 Jan 94 11:30:52 EST

From:    k_desroches@unhe.unh.edu

From the Oprah Winfrey show.

                          Grilled Vegetable Sandwich

For the dressing:

1 c     plain nonfat yogurt

3 tbs   dijon-style mustard (or french)

        Freshly ground black pepper to taste

2 tbs   nonfat cottage cheese

.33 tsp Tabasco sauce

2 tbs   minced shallot (1 small shallot)

1 clove garlic, minced

1 tsp   freshly squeezed lemon juice

Place all ingredients in blender and blend until smooth.  Rerigerate, use as

mayo on sandwich.

fat=0.5

calories=32 for 4 tbs.

For the sandwich:

1 small  eggplant, trimmed and cut in .25 inch rounds

1 medium yellow squash, trimmed and cut into .25 inch rounds

1 medium zucchini, trimmed and cut in .25 inch rounds

3 tsp Italian dressing

.125 tsp cayenne pepper

Light vegetable oil cooking spray

2 roasted bell peppers

2 pizza dough baguettes

1 large tomato, cored and sliced

Freshly ground black pepper to taste

2 tbs chopped jalapeno pepper (1 large pepper)

8 fresh basil leaves

8 arugula leaves

Preheat broiler.

Arrange the eggplant, yellow squash, zucchini and onion (there isn't any

mention of onion in the list of ingredients) in a single layer on a cookie

sheet.  Sprinkle with Italian seasonings and cayenne pepper over all of the

rounds.  Spray the vegetable oil over to coat lightly.  Broil the vegetables

for about 5 minutes, until brown, turn the rounds ovr, and brown the other

side.  Remove the cookie sheet, leaving the broiler on.

Quarter the roasted bell peppers.

Cut each of the baguettes in half lengthwise and scoop out the soft inner

dough.  Place them onto the broiler rack and toast for 2 minutes per side.

Put a few slices of tomato into the well the bottom of each baguette.  Dust

with black pepper and jalapeno pepper.

Place 4 basil leaves, 4 arugula leaves and 4 pieces of roasted pepper onto each

baguette.  Layer slices of eggplant, yellow squash, zucchini and onion.  Coat

the inside of the remaining half of each baguette with the dressing and place

it on top of the vegetables.  Cut each baguette into 3 sandwiches.

Serves 6

Fat=3.2

Cal=258


italian-hot-dogs

Date:    Wed, 12 Jan 94 07:34:19 EST

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

Italian Hot Dogs

4 medium potatoes, peeled and sliced

1 large onion, thinly sliced

1 green pepper, thinly sliced

6 fat-free tofu hot dogs

2 loaves pizza bread or 4 large pitas

Put potatoes in a microwave safe dish, cover and microwave on high for

8-10 minutes or until potatoes are done.  Spray a LARGE non-stick skillet

with a little cooking spray, add onions and sauce until they begin to

turn brown.  Add pepper, cooked potatoes and tofu dogs (sliced).  Cook until

all is hot.  Stuff into the pizza bread (cut into halves) or the pitas.

Serve with some ketchup, mustard or spaghetti sauce, if desired.


lentil-burgers

Date:    Thu, 21 Jul 94 11:26:01 +0200

From:    Annice Grinberg <VSANNICE@WEIZMANN.weizmann.ac.il>

                    *  Exported from  MasterCook II  *

                              Lentil Burgers

Recipe By     : Annice Grinberg

Serving Size  : 5    Preparation Time :0:00

Categories    : Low-fat                          Main Dishes

                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   2      cups          lentils, cooked

   2      cups          mixed vegetables -- cooked

   1                    onion -- minced

     1/2  medium        green pepper -- minced

   1      large         garlic clove -- minced

   1      large         carrot -- shredded

   1      cup           oatmeal

   2                    egg whites

   2      tablespoons   soy sauce

     1/2  teaspoon      basil

                        salt and pepper

                        other spices as desired

Saute onion, green pepper and garlic in a bit of water or broth.  Combine

with lentils, veggies and carrot in food processor bowl, and chop.  Mix in

the rest.

Heat a non-stick or sprayed large skillet or griddle.  Spoon burger-sized

blobs of the mixture onto the hot surface.  Flatten slightly.

Lower heat to medium, cook till browned on bottom.  Turn and cook till other

side is browned.

Notes:  I used frozen peas and corn as the vegetables because that was what

I had available.  You could use any veggies, depending on  your taste.

        I got 15 smallish burgers out of this, giving three per serving.


lentil-kufta

Date:    Sun, 09 Oct 94 09:31:04 CDT

From:    HYENIKOMSHIA@wellesley.edu

Here is a recipe (minus the oil) that my Armenian grandmother makes

during Lent.

Lentil Kufta

************

1.5 cups red lentils

1 medium onion, finely chopped and sauteed

0.5 bunch green onions, finely chopped

1 tsp salt

0.75 - 1 cup #2 bulgur (you may have to get this at a Middle Eastern

   grocery store.  #2 refers to how finely ground it is.  This is one step

   up from what is used to make tabouli)

1.5 Tbs. red pepper/paprika

0.25 cups parsley, finely chopped

Rinse lentils to remove stones.  Wash until water is clean.  Cover lentils

with one inch of water and cook until thick and heavir than cream soup.

Add bulgur.  Stir.  Add red pepper, sauteed onions, raw green onions.

Cool.  The bulgur cooks during the cooling.  Form into desired shape,

either into little felafel sized balls or into one big mound/pattie.

Garnish with sprigs of parsley and if you made a big mound, pieces of green

pepper.


mushroom-sandwiches

Date:    Mon, 13 Feb 95 11:05:58 PST

From:    Robert Rounthwaite <robertro@microsoft.com>

Simple mushroom sandwiches:

1/2 lb button mushrooms (regular mushrooms you find at groc. store)

1/2 medium onion

3/4 cup red wine

4 slices of whole wheat bread.

salt, pepper.

slice mushrooms and onions, sprinkle w/ salt and pepper. Preheat

non-stick skillet until hot enough for onion to sizzle when touching

surface. Add mushrooms, onion, and red wine. Cook on high heat,

stirring frequently, until all liquid has evaporated. Meanwhile, toast

bread. Serve as thick sandwiches. If desired, spread bread with

stoneground mustard prior to making sandwiches (I usually don't, but

nice as a change)

Serves 2, or one really hungry person. Measurements are approximate.

The number of sandwiches you make may depend on the size of your bread.


oat-burgers

Date:    Mon, 18 Apr 94 02:58:45 EDT

From:    dp661@cleveland.freenet.edu (Dr. Neal Pinckney)

VEGGIE OAT-BURGERS  (Vegan)

4   c water

1/2 c salt-reduced soy sauce or tamari

1/2 c nutritional yeast

1   large onion diced

1/2 T garlic powder

1   T  each Oregano and Basil, dried

1   t  liquid smoke (optional)

Mushrooms, fresh or canned (optional) 1/4 c to 1 c

4.5 c old fashioned rolled oats

Bring all ingredients except the oats to a boil.  Turn heat to

low and stir in 4.5 cups rolled oats.  Cook for about 5 minutes

until the water is absorbed.  Don't overcook. If it is too soupy,

add some oats at about 5 minutes and cook for only a few more

minutes until thickened.

Fill a rectangular non-stick baking pan with the mixture (makes

square patties, easier than forming little circles). The pan could

be anywhere from 9 x 18 inches (22.5 X 45 cm.), 12 inches (30 cm.)

square or larger to make patties about a half-inch (1.3 cm.) thick.

If too thin they'll be tough and will dry out.

Total cooking time is 45 minutes. Bake at 350 F. for 25 minutes.

Then use a utensil that won't scratch your pan to cut the giant

burger into 3.5" to 4" (10 cm.) square burgers and flip them over.

Cook another 20 minutes.  Serve in buns or as a main course, hot

or cold.  Can be frozen.

The nutritional analysis of one serving (one 3.75 inch or 10 cm.

square, 4.5 oz. or 128 gm.)

Calories: 120

                   grams      % of calories

Carbohydrates       215            78

Protein               4.28         14

Fats                  1.13          8

Vitamins and Minerals:

                    (mg.)

Sodium              361       Vitamin A      5.24  (RE)

Iron                  1.71    Vitamin E      3.31   mcg.

Magnesium            16.18    Thiamin B1      .169  mg.

Zinc                  2       Niacin B3      3.81   mg.

Potassium           237       Folate        55.1    mcg.

Calcium              26.78    Riboflavin B2   .939  mg.

Vitamin C              .614   Cobalamin B12   .025  mcg.

Copper                 .066   Beta-Carotene  7.83  (RE)

Cost (1): about US$0.39 each with mushrooms, US$0.30 without)


oat-burgers-2

Date:    Thu, 09 Dec 93 12:24:13 EST

From:    gosselin@tartan.com

Oatburgers:

4 cups 	water

1/2 cup soy sauce

1/2 cup	nutritional yeast

1 	large onion diced

1/2 Tbs garlic powder

1/2 Tbs Italian seasoning

4 1/2 Cups old fashioned rolled oats.

Bring to a boil all ingredients except the oats.  (I use a 3 quart pot, why do

you ask?)

Turn heat to low and stir in 4 1/2 cups rolled oats.  Cook for about

5-10 minutes until the water is absorbed.  Don't overcook.  Not a

major warning here, but if it is too soupy, add some oats at about 5

minutes and cook for a few more minutes instead of cooking it longer.

I haven't had to add any oats the last 5 or 10 times I've made this).

Fill a rectangular non-stick baking pan with the mixture (we are

making square burgers here, a lot easier than forming little circles).

Your pan should be anywhere from 9x18 or larger.  Depends upon how

thick you want them.  I like them about 1/2 of an inch thick.  I

wouln't make them any thinner, because they'll be tough and will dry

out .  (Note: I wrote everything down but the pan size when I made

these the last time, and I usually fill one or two of whatever is

clean.  You may need two pans.  Sorry.)

Total cooking time is 45 minutes.

Bake at 350 for 25 minutes.  Then use a utensil that won't scratch

your pan to cut the giant burger into little burgers, and flip them.

Cook another 20 minutes.  Taste great hot or cold.

Makes around 12 burgers.


potato-burgers

Date:    Mon, 11 Apr 94 15:24:45 MDT

From:    LEA TALLEY <LIVANMERKEST@msuvx2.memst.edu>

These are basically McDougall's potato pancake recipe.

Very Very EZ

Potato Burgers

1/2 to 1 raw onion grated ( depending on your tolerance of Onions)

4 large Potatoes grated (peeling is optional wash well if you don't)

1/2 cup of whole wheat flour

1/4 cup of water

Mix all ingredients in a bowl.  Using a non-stick pan on medium heat, or a

griddle at 325 degrees, ladle the mixture on pan and mash down until flat about

burger thickness. Cook for 8-10 minutes.  Turn over and cook 5-8 minutes.

Hints:

Use a food processor to grate the potato and onion.  The onion may get gooy but

that's o.k.  Ore Ida has hash browns that are already grated, and I've been

meaning to try that as a time saver but haven't done it yet.  If any one has

done this please post your success.

If you want to double this recipe, use separate bowls or it is too hard to mix,

I've already tried.

These freeze well.

I usually think of one potato as a serving.  For two people the above recipe

could be dinner and lunch.

Top with all your favorite low fat condiments.  It surprised us at how much

these taste like Real hamburgers with all the toppings.


potato-rice-burgers

Date:    Tue, 25 Oct 94 07:52:00 EDT

From:    "Von Balson, Kathleen" <VBalson@IT.jea.ci.jax.fl.us>

from my "Best of Vegetarian Times" collection.

Potato and Rice Burgers

Sauce:

1 cup plain non fat yogurt

1 tbs fresh lemon juice

1/4 tsp. soy sauce

1/8 tsp crushed red pepper

1/2 tsp. ground cumin

1 clove garlic, minced

2 tbs chopped fresh parsley

Burgers:

1 large potato, peeled and diced

1 cup cooked brown rice

1/4 cup dry whole wheat bread crumbs

1/2 onion minced

1 to 2 tsp. tamari or soy sauce

2 tbs chopped parsley

In a bowl, combine sauce ingredients.  Place in refrigerator to chill.

 Prepare grill or griddle.  Boil potato in water over medium heat until

tender, about 10 min.  Meanwhile, combine remaining ingredients in a medium

bowl.  Drain potato and mash with a fork or masher.  Add potato to bowl, mix

well and form into 4 thin patties.  If potato mixture is too dry to hold

together, add a little water before making patties.  Grill patties 4 to 5

min. on each side until lightly browned.  Serve on hamburger buns with sauce

and your choice of fixings.

I don't have a grill so I broiled mine instead and they turned out great!

 Brown and crispy!  These have a nice taste.


roasted-veggie-sandwich

Date:    Fri, 22 Oct 93 08:04:23 CDT

From:    <U33754%UICVM@UICVM.UIC.EDU>

Open-Faced Roasted Veggie Sandwiches

mushrooms, sliced

zucchini or summer sqush, young, sliced into coins

tomato, sliced

marinade: balsamic vinegar, tamari sauce, maple syrup

non-sweet whole grain bread (I used spelt bread)

Marinate the mushrooms long enough to coat, and remove with a slotted

spoon.  Do the same with the squash, keep separate.  Assemble six slices

of bread on a large baking sheet.   Place mushroom slices on each slice

of bread, if you cover the whole slice of bread there is less chance of

the crust ends burning.  But if you let a little crust poke through, it

might get nice and crisp.  I only had one layer of 'shrooms, but think

several layers might do.  Then layer the summer squash over the 'shrooms.

Place in 350 F oven and roast for 5 minutes or so.  Remove from oven and

lay on the tomato slices.  Stick this in broiler for a few minutes.

Serve hot.  (note if you pour any marinade over the bread, you run the

risk of the sandwiches falling apart, so DON'T DO IT).

Proportions in marinade are up to you, I used 2 parts balsamic, 1 part

tamari and 1/2 part maple syrup -- and that was too tart.  I would also

reccomend a salt water solution, or 1 part balsamic, 1 part tamari, and

1 part maple syrup.  The main advantage to the bread is it means no

cleanup mess for the chef!


sloppy-joes

Date:    Fri, 07 May 93 00:11:18 CDT

From:    slattery@csoftec.csf.com (Sheri and James Slattery)

SLOPPY JOES WITH TVP

2 cloves garlic, minced

1 onion, chopped

1 green pepper, chopped

2 C. TVP granules mixed with 1 3/4 C. hot water

12 oz. tomato paste

1 t. oregano

1/4 C. catsup

1/4 t. cayenne pepper

1 t. worcestershire sauce (vegetarian)

1 T. honey (optional)

1 t. salt or to taste

8 large kaiser or hard rolls, split

shredded lettuce

Saute garlic, onion, pepper, and TVP in large skillet.  In bowl, mix

tomato paste with 1/2 C. water, oregano, catsup, cayenne,

worcestershire sauce, and honey.  Stir into skillet.  Bring to a boil

and add satl.  Sauce should be thick but spreadable; add a little more

water if needed.  Toast rolls if desired.  Spoon sauce on bottom half

of roll, pile on lettuce, and top with remaining roll half.  Makes 8

servings.  From Vegetarian Times, February, 1992.


sloppy-joes-2

Date:    Tue, 20 Apr 93 15:11:51 EDT

From:    tara@starburst.umd.edu (Tara McDermott)

TVP Sloppy Joes

---------------

2 small-medium green peppers

2 medium or 4 small onions

1 1/2 cup boiling water

2 1/2 cup tomato sauce

1 1/2 cup tvp

2 Tbsp. mustard (or more)

2 tsp. chili powder

1/2 tsp. salt

1 Tbsp. or so of soy sauce

1/2 tsp. pepper

1 tsp. sugar (I use Sucanat)

In a very large covered frying pan, saute onions and peppers in water.

When mostly cooked, add remaining ingredients and stir well.  Cook on

medium for 20 minutes, covered, stirring occasionally.  When done,

serve over toast, english muffins, or rice.


sloppy-joes-3

Date:    Tue, 31 Aug 93 19:54:12 EDT

From:    bleufish@aol.com

Sloppy Joes

1 onion chopped

1-2 cups chopped celery

1 chopped green pepper

2-4 cloves garlic, crushed

2-3 Tablespoons chili powder

1-2 Tablespoons cumin

1-3 tsp. cayene

1 1/2 cups boiling water

2 1/2 cups tomato sauce

1 Tablespoon wet mustard

1 Tablespoon sugar

1 Tablespoon cider vinegar

1 1/2 cups dry TVP

1 can chili beans (optional)

Saute onion, celery.  Add garlic, peppers and spices and

sautee for a few more minutes.  Add everything else and

simmer for 20 minutes at least (if not TVP is chewy).

Server over buns.


sloppy-joes-4

Date:    Sat, 29 Oct 94 21:33:09 EDT

From:    SUSAN WYLDER <ZF_WYLDER@SCSU.SCSU.EDU>

---------- Recipe via Meal-Master (tm) v8.00 (BB)

      Title: Sloppy Joes

 Categories: Soy, Sandwich

      Yield: 4 servings

      1 md Onion, chopped fine

           Water for sauteing

    1/2 md Bell pepper, chopped fine

      2    Garlic cloves, minced

      1 cn Tomato sauce (15 oz)

      1 c  Dry TVP granules

           Cayenne pepper and Salt to

           --taste (about 1 tsp. each)

  Saute onion and bell pepper in about 1 or 2 tbs. water

  until almost clear; then add garlic and saute for a

  couple minutes more.  Add tomato sauce, TVP, salt, and

  pepper to taste.  Turn down and simmer 5 minutes

  (until TVP is soft).  Serve on buns, rolls, or bread.

-----


sloppy-joes-5

Date:    Thu, 15 Dec 94 06:03:46 EST

From:    TXFT40A@prodigy.com  (MRS SUSAN K SMITH)

---------- Recipe via Meal-Master (tm) v8.01

      Title: Sloppy Joes 2 (Vegan)

 Categories: Main dish, Vegan, Tvp

      Yield: 8 servings

      2 ea Garlic cloves, minced

      1 ea Onion, chopped

      1 ea Green bell pepper, chopped

      2 c  TVP granules or flakes mixed

  3 3/8 c  Hot water (for TVP)

      6 oz Tomato Paste

    1/2 c  Water

      1 ts Oregano

    1/4 c  Catsup

    1/4 ts Cayenne pepper

      1 ts Worcestershire sauce, vegetarian

      1 tb Honey, optional

           Salt, optional

      8 lg Rolls

           Shredded lettuce

  Saute garlic, onion, pepper & TVP.  In a bowl, mix

  tomato paste with water, oregano, ketchup, cayenne,

  worcestershire sauce & honey is using. Stir into

  skillet.  Bring to a boil & add salt if desired.  The

  sauce should be thick but spreadable.

  If desired, toast rolls.  Spoon the sauce over the

  bottom half of the roll, pile on the lettuce & top

  with remaining roll half.

  "Vegetarian Times" February, 1992


sloppy-joes-6

Date:    Mon, 09 Jan 95 15:29:06 EST

From:    Thomas P Collins <tcollins@magnus.acs.ohio-state.edu>

This recipe is adapted from a "recipe redux" in Vegetarian Times

TVP "Sloppy Joes"

1 cup TVP

3/4 cup boiling water

1 green bell pepper, diced

1 onion, minced

1 stalk celery, minced

1 carrot, minced

1/3 cup water

2 8-oz cans tomato sauce

1 1/2 Tablespoons red wine vinegar

1 Tablespoon molasses

2 Tablespoons chili powder

1 1/2 teaspoons garlic powder

1/4 teaspoon tabasco sauce

Hamburger buns

Combine TVP and boiling water and set aside.  "Saute" bell

pepper, onion, celery and carrot in 1/3 cup of water in a deep

skillet or dutch oven until soft, about 5 to 7 minutes.

Add TVP and remaining ingredients and cook over medium heat for 5

to 10 minutes until heated through.  Serve on toasted hamburger

buns.


sloppy-joes-7

Date:    Tue, 21 Feb 95 08:22:58 EST

From:    MPAADM@ritvax.isc.rit.edu

Veggie-Bean Sloppy Joes

1 med. onion chopped

1 med. green pepper chopped

3 cups cooked brown rice

2-16 oz. cans Mexican style pinto beans

3/4 cup barbeque sause

buns, rolls, corn bread - what ever you'd like to put underneath

Saute onions and green peppers until tender crisp.  Add rice, beans, and

barbeque sauce.  Simmer 10-15 minutes until heated through.  Serve over your

choice of rolls/bread.


sloppy-joes-8

Date:    Wed, 22 Mar 95 08:07:18 EST

From:    terri@vt.edu (Terri Whaling)

Sloppy Joes used to be one of my favorite quick meals but I haven't had one

since I went vlf veggie almost a year ago.  On the way home from work last

night I suddenly got a craving for a sloppy joe so I came up with the

following recipe.  I thought it was pretty good.  Hope someone likes it.

Veggie Sloppy Joes

(makes 2 servings)

1 veggie burger patty, cooked (I used better 'n burgers)

spices: oregano, parsley, basil, garlic, black pepper, cayenne pepper,

chili powder

1 tsp sugar (yes I'm the person with high triglycerides)

1 small can tomato sauce

1 small can tomato paste

Crumble cooked veggie burger into saucepan.  Mix in remaining ingredients

and bring to a boil.  Simmer on low heat for 10-15 minutes.

Serve on a whole-wheat h*mburger bun (if you're lucky enough to find one).

Oven-baked french fries and corn go well with the sloppies.


spinach-falafel

Date:    Mon, 14 Mar 94 09:47:36 PST

From:    dawn@isi.com (Dawn Phillips)

For Spinach/Mushroom falafel:

Gather: Falafel mix, bulgar wheat, washed and drained spinach

        washed and drained mushrooms

Note: you can make this mixture in advance and make the patties later.

        The process I'm duplicating was rather leisurely.

Mix:

1 part bulgar wheat + 1.5 parts water (add salt if you want)

Let stand until reconstituted. Add:

1.5 parts falafel mix

Let stand. Meanwhile, chop spinach leaves and stems to small pieces to yield

3-4 parts spinach. Stir into falafel mixture; okay if it's dry.

(thawed frozen spinach would probably be okay; just dump that juice right in!)

Slice mushrooms to yield 2-3 parts sliced and mix with falafel.

Add about 1 or more parts water to make a thick mixture. It can be rather

soft as it stiffens as it sits. If it gets runny, add more falafel stuff

and wait awhile.

In a nonstick pan, drop tablespoonfuls of mixture, shape into into patties

and fry over medium heat. They don't take very long.

Falafels can be a bit gritty because they may contain largish bits of

dried garbanzos or split peas, but they will soften as the mixture sits,

and even after you've cooked them, as the juices from the vegetables

are absorbed. I like these room temperature. If you keep reheating them

they get dry.


summer-veg-sandwich

Date: Tue, 27 Jun 95 12:26:10 EDT

From: nquotson@colybrand.com (Nicole Quotson -- BA - Chicago )

Summer veggie sandwich

Hi everyone! I'm a new subscriber and wanted to share one of my

favorite dinners for summertime:

Slice the following:

eggplant

artichoke hearts (from a can is fine..NOT in oil)

plum tomato

mushroom

red bell pepper

Take 2 thick slices of you favorite bread (mine is Tomato

Basil from the Great Harvest Bread Co.) and thinnly spread

Dijon Mustard on each.  Place veggies on one piece of bread;

drizzle with your favorite ff italian dressing/vinagrette.

Place one piece of ff/soy mozarrella or provolone cheese on

veggies and broil both slices of bread until the cheese


tomato-basil-sandwich

Date:    Mon, 08 Aug 94 11:25:56 EDT

From:    mmk3@Lehigh.EDU (MARGARET M. KING)

Tomato and Basil Sandwich

1 hunk of whole grain baguette(4 oz?)

1-2 vine ripened beefsteak tomatoes(from my garden:)

1-2 basil leaves torn

1-2 thinly sliced red onion

a splash of balsamic vinegar or favorite ff italian dressing.

Thickly slice your tomatoes.

Simply assemble and splash on your dressing.  Enjoy!

Note: to brown bag this, place the sliced tomatoes, onion, basil, and dressing

in a container.  Assemble when ready to eat.

You could add a little ff cheese, but we never do.

If you have roasted garlic on hand, it's a superb addition!  Just smash some

of those cloves into the bread first then assemble.


veggie-burger

Date:    Mon, 15 Aug 94 11:55:02 CDT

From:    Marge Robbins <mrobbins@worf.infonet.net>

   Veggieburger in quantity

  This is a rather freeform recipe that puts veggieburgers into the

"instant" catagory.

1 cup of each of the following.   Dried corn, whole wheat, brown rice,

white rice, black beans, lintels, oatmeal

Whir grains one at a time in blender until coarsely chopped.  mix well

and store in a covered container.

  When you want a veggie burger scoop out needed amount <1 cup makes 4

good sized burgers>  whir 1 cup at a time in blender until reasonably fine.

  Heat 1 cup of water for each cup of mix until boiling add seasonings

<see below> add to dry mixture and stir until liquid is absorbed.  Drop

by large spoonsfull into nonstick fry pan <or use pam>  it will firm up

as it cooks. Its gloppy to start with. That's ok. Turn when brown on

bottom.  serve as pleases you.

   For a more tender pancake like burger use a little more water.

beef, chicken, or ham flavored burgers.  Use 2 TBS <more or less to

taste> soup starter for each cup of water.  Serve on buns with lettuce

tomatoe, onion, ketchup, mustard or whatever strikes your fancy.  For

cheeseburgers use FF cheese.

Taco burgers

add 1/2 pkt taco seasonings to each cup of water.  serve with salsa

or stir fry to a chunky consistancy and make tacos

hawaiian burgers

use pineapple juice in place of 1/2 the water add a dash of soy sauce.

Serve with pineapple rings.

sloppy joes  use 1/2 c. sloppy joe mix for each cup of water stir fry to

chuncky consistancy. Serve on whole wheat buns.

sweet and sour burgers.  Use soy sauce in place of 1/4 water.  Serve with

sweet and sour sauce. There are many FF versions on the market or you can

make your own.  I have a recipe somewhere I can look up if anyone is

interested.


veggie-burger-2

Date:    Mon, 22 Aug 94 18:01:27

From:    andrew.jones@downtown.durham.nc.us

Veggie Burgers

Ingredients:

1 1/2 cups      short grain brown rice (measure uncooked)

1/2   cup       onion (finely diced)

2/3   cup       carrot (minced or grated)

1/2   tsp       dry basil

1/2   tsp       dry thyme

1/2   tsp       black pepper (coarse grind)

1/4   cup       tamari

Directions:

     Cook the rice so that it comes out a bit dry (if it is very sticky

and damp let it dry some by spreading it on a tray for a while.)

     After the rice cools, add all other ingredients, mix well, and sort

of knead the mixture a bit until it feels a bit sticky.

     Form into patties about 4 inches round and about 1/2 to 3/4 inches

thick (don't make them to thin).

     Place on a nonstick baking sheet, and put into a preheated 450

degree oven.

     Let cook for about 25 minutes, flip and cook for another 10 to 15

minutes.

     If the mixture was too wet the burgers will kind of flow and get

thin.  When you are making the patties you will probably think that this

can't be done.  My family loves these with onion tomato and coarse

mustard.

     Thanks to a kind person at the local Wellspring Grocery and Deli

who was kind enough to share a recipe with their customers.


veggie-burger-3

Date:    Thu, 15 Sep 94 10:59:39 CDT

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

<T> veganburgers :-)

Well, it seems not everyone gets to have Boca Burgers (or calcium-fortified

Rice Dream, but that's another matter).  They just don't exist in this part

of the world.  So, I made my own veggie burgers, inspired by the Gardenburger

mushroom-and-brown-rice motif.  These are a lot of work on the first day,

and then almost no work at all until the mix is used up...I've been eating

them all week...(makes about 12)

2 c. brown rice

2 1/2 c. rolled oats

12 oz. ordinary white mushrooms

large handful of dried shiitake mushrooms

3 medium onions

2 bay leaves

1 T. sage

1 T. basil

1 T. thyme

3 T. cornstarch + just enough water to make a smooth paste

3 T. dark soy sauce

cook brown rice as you would normally cook brown rice, and allow to cool.

simmer onions and herbs in water until onions are soft.  remove bay leaves.

save any broth.

soak shiitake mushrooms in water until they soften.  simmer *all* mushrooms

in mushroom water until the fresh mushrooms are cooked through.  save

mushroom sweat.

in a food processor, process 1/2 of the rice, 2 c. of the oats, and all of

the other ingredients until there are no big chunks.  You may have to do

two batches depending on the size of your food processor.  Use mushroom

water and onion liquid to keep the food processor happy.

in a large bowl, mix the processed gloop with remaining rice and oats.  It

should be thick enough to form into cohesive patties, but not dry.  Add a

few extra oats if it's too wet, or some liquid if your hands don't get a

little sticky when handling it.

fry in a light spray of Pam, over low heat, until both sides of the patty

are brown and crunchy.  about 10 min.

using a larger amount of mushrooms makes it taste even better, but then the

batter becomes more like thick pancake batter.  Still yummy though.


veggie-burger-4

Date:    Thu, 23 Feb 95 09:02:42 EST

From:    jane@apollo.hp.com

here is the recipe of home-made veggie burgers that I like best:

Veggie Burgers

--------------

2 cups oats

2 egg whites

1/4 cup soy sauce

1/4 cup water

sprinkle of garlic powder

sprinkle of dried onions

1/2 cup diced cabbage

1 1/2 cups grated carrots

Mix, shape, bake on cookie sheet at 400 degrees for about 20 minutes.


yam-falafels

Date:    Mon, 14 Mar 94 09:47:36 PST

From:    dawn@isi.com (Dawn Phillips)

Yam/Sweet Potato falafels

Mix:

1 part bulgar wheat + 1.5 parts water (add salt if you want)

Let stand until reconstituted. Add:

1.5 parts falafel mix

add 2-3 parts mashed sweet potato. Add water as needed and let sit.

In a nonstick pan, drop tablespoonfuls of mixture, shape into into patties

and fry over medium-low heat. They don't take very long.

Falafels can be a bit gritty because they may contain largish bits of

dried garbanzos or split peas, but they will soften as the mixture sits,

and even after you've cooked them, as the juices from the vegetables

are absorbed. I like these room temperature. If you keep reheating them

they get dry.


alfredo-sauce

Date:    Sun, 11 Dec 94 09:09:12 PST

From:    Doug Robinson <dougr@netcom.com>

FAMOUS "STRINGS PASTA RESTAURANT" FAT-FREE ALFREDO SAUCE

INGREDIENTS:

    1 quart   Non-fat Milk

    1 tbsp    Garlic Salt

    2 tbsp    Molly McButter

    1/4 cup   Arrowroot Starch

    1/4 cup   Water

    1 cup     Shredded Non-fat Mozzarella Cheese

    to taste  Salt

    to taste  White Pepper

DIRECTIONS:

Combine all ingredients except for the starch, cheese and water and put

into a sauce pan and bring to a boil.  Blend together the arrowroot and

cold water then add slowly to the sauce, stirring constantly.  Let sauce

simmer for 2 minutes.  Remove from heat. Slowly add and blend in the cheese.

Makes 4-6 servings.


alfredo-sauce-2

Date:    Thu, 25 May 95 07:14 PDT

From: sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

A pasta topper which is best for heavy pastas like shells or macaroni

is my sister's concoction:

Mock Alfredo Sauce

2 cups nonfat cottage cheese

1 clove garlic

1 tsp. dried onion soup mix

1-2 tsp. fresh or dried parsely (for color)

Whip all this together in a blender or food processor.  Serve at room temp-

erature and pour over hot pasta.  Very bright flavor and Alfredo-y!  It's

probably a good idea to let it sit an hour or so before serving so that the

garlic cools out a little.  It also refridgerates well for lunches, etc.


artichoke-pasta-sauce

Date:    Mon, 23 Aug 93 14:10:47 PDT

From:    Linn Compton <linnco@microsoft.com>

Here's my version of Lynn's Artichoke Pasta Sauce.

I decided to have spaghetti last week and didn't discover until the

noodles were boiling that I was out of my favorite no-fat canned

spaghetti sauce (Hunt's). Being a person who hates milk (and that

includes pseudo-milks), I changed Lynn's recipe. Also being a person

who had about 5 minutes left before the noodles were done, I needed a

very fast solution. Here's what I did:

1 can artichoke hearts packed in water (chop the hearts up)

2 cans S&W chopped tomatoes

1 packet spaghetti sauce seasoning mix

Pour everything into a pan and heat till thickened.

It was delicious. But then, I never claimed to be Julia Child. I'll

take fast, easy, delicious, and filling over anything that requires

culinary skill.


basic-white-sauce

Date:    Sat, 21 Jan 95 09:30:17 PST

From:    artemis@netcom.com (Michelle Dick)

A recipe from Harriet Roth's _Deliciously Low_

Basic White Sauce

3 pre-frozen cubes of reduced stock or 3 T vegetable stock

4 T unbleached flour

1 slice onion or 1 t chopped shallots

2 cups nonfat milk

1/3 cup dry nonfat milk

1 bay leaf

1/2 t thyme, crushed

1/2 t white pepper

1 t vegetable seasoning

2 T dry sherry, sauterne, or vermouth

Heat stock in nonstick saucepan over medium heat.  Add flour and

onion; blend with a wooden spoon or whisk.

Simmer over low heat for several minutes, stirring constantly.  Do not

allow to brown.

Remove from heat, add milks, bay leaf, thyme, white pepper, and

vegetable seasoning.  Return to heat, stirring constantly until

mixture coats the spoon.  If desired, add wine and simmer 5 minutes

more to evaporate alcohol. [ahem .... this won't really get rid of all

the alcohol -mrd]

Remove onion and bay leaf.

Cover and store until used, or place in an airtight container and

refrigerate for several days, or freeze for future use.

Serving Suggestions: This sauce be used over 8 cups of steamed

vegetables such as broccoli florets, diced potatoes, quartered

musrhooms, peas, asparagus, or sliced carrots.  To serve, place

vegetables in a shallow ovenproof serving dish.  Drizzel sauce over

vegetables, sprinkle with 2 T Sap Sago cheese or with Hungarian

paprika and place under broiler to brown lightly before serving.


basic-white-sauce-2

Date: Sat, 12 Aug 1995 01:47:25 -0400 (EDT)

From: Diane Morrissey <tree@pbfreenet.seflin.lib.fl.us>

I was in the mood for creamed onions and remembered I made them with a ff

sauce from Butter Busters cookbook. I use this recipe whenever I want a

thick cream sauce. I really can't tell the difference and no one else was

the wiser at Thanksgiving. It is great for any creamed vegetable dish. I

was wondering how it would be if I tried to make maccroni and cheese with

it?? I'll try it next week and let you know how it comes out.

                            BASIC WHITE SAUCE

2 cups skim milk

3 TABS all-purpose flour

1 packet Butter Buds Mix (not diluted)

Fresh ground pepper to taste

Combine milk, flour, and Butter Buds in a small saucepan. Heat, stirring

constantly, until thickened. Season with pepper and salt. Use when you

need a cream sauce.

fat: 0.13g  Calories: 33   Protein 2.5g  Cholesterol: 2.5g  Carbohydrate 5.2g

per 1/2 cup serving


bechamel

Date: Mon, 28 Aug 1995 22:19:50 -0400 (EDT)

From: Diane Morrissey <tree@pbfreenet.seflin.lib.fl.us>

                  BASIC WHITE SAUCE WITH MILK (Bechamel)

VVegetables steeped in hot milk add flavor to this versatile sauce, which

can replace the butter-flour-milk white sauce in any of your recipes. It

also forms the base of a salt-free cheese sauce that in its turn can

dress vegetables, open-fac sandwiches, macaroni or baked potatoes.

1 cup nonfat milk

small piece of onion (about 1 TAB)

2 TAB grated carrot

1/8 tsp freshly grated nutmeg

1/8 tsp white pepper

2 TAB instant nonfat dry milk

1 TAB cornstarch or arrowroot

2 TAB flour

In a small saucepan combine milk, onion, carrot, nutmeg and pepper. Bring

to a boil, then cover, remove from heat and allow to steep for ten

minutes. Pour the warm milk through a strainer, pressing down on the

vegetables to obtain all the juices. Let cool. Combine dry milk,

cornstarch or arrowroot and flour. Add one or two TAB cooled milk to the

dry mixture and stir to a smooth paste. Return the milk to the saucepan,

add the flour paste and stir over medium heat until mixture boils and

thickens. If sauce will not be used immediately, cover and refrigerate.

Cold sauce will thicken; thin with a little flavored cooking juice, wine

or stock. Makes about 1 cup; recipe is easily doubled.


bourguignonne-sauce

Date:    Tue, 15 Jun 93 09:05:50 PDT

From:    therese@garnet.berkeley.edu

From a recent issue of the Vegetarian Times Magazine.

Sauce Bourguignonne

1 cup minced onion

1 cup peeled and diced carrots

1/2 cup diced celety

3 cloves garlic, pressed or minced

3 cups water

1 Tbs tomato paste

1 cup dry red wine

2 Tbs red wine vinegar

Salt to taste (I never add any)

1 Tbs chopped fresh rosemary (or 1 tsp dried rosemary)

1/2 tsp dried thyme

1 tsp dried basil

1/2 tsp white pepper

1/3 cup cold water

2 Tbs arrowroot powder or cornstarch

Saute onion, carrots, celery, and garlic in 2 teaspoons of water for 5

minutes.  Place in a largish pot along with remaining ingredients except

the last two.  Bring to a boil, partially cover, and simmer 15-20 minutes,

until veggies are tender.

Whisk together cold watner and arrowroot or cornstarch until smooth and

then slowly pour into the simmering sauce, stirring constantly.  Lower

the heat and continue stirring as sauce thickens, about 5 minutes.  If

necessary, add more cornstarch/arrowroot disolved in water.

Serve with above croquettes, rice, and steamed veggie for a very low-fat

French meal!


broccoli-pesto-sauce

Date: 	Fri, 14 Jul 1995 14:05:46 -0700

From: "Berger, Jennifer N." <Berger@courier4.aero.org>

Try this for a pesto sauce:

1 cup of cooked broccoli

1/2 cup of lemon juice

basil

garlic

Blend away and add water for consistency. It gives the pasta a tangy flavor

that resembles pesto.


broccoli-sauce

Date:    Sun, 25 Sep 94 17:38:43 +0100

From:    Annice Grinberg <VSANNICE@WEIZMANN.weizmann.ac.il>

This is the sauce recipe that Lorraine Brooks sent me that I made the other

day.  It went over very well.  I made a few minor modifications, which

follow the recipe.  I think that this would also be excellent to serve as a

topping for baked potatoes, and, if made on the thick side, good just as a

side dish on its own.

   Steam 1-2 heads of broccoli until real soft

   Meanwhile saute 1 chopped onion and 3-4 cloves of chopped garlic

   (more if you love garlic) in some white wine or broth.

   When everything is done, dump into blender and add 1 cup veggie

   broth, juice of 1 lemon, dash of salt, and pepper to taste (I use about

   1 tsp.) and blend until smooth and thick.  Add more broth if necessary

   for processing.

   If you eat dairy you can also add parmeasan cheese.

   I know this sounds too simple but it makes a heavenly pasta sauce

   and keeps real well in the refrigerator for leftovers.

I couldn't get fresh broccoli (it's not in season in Israel now), so

used two pounds of frozen broccoli spears.  I used only 1/4 tsp of

pepper (a whole tsp seemed like an awful lot), and added more salt.

I also needed some extra broth for a sauce consistency.  I served

grated Parmesan on the side for those who wanted it.


bulgar-spaghetti-sauce

Date:    Wed, 07 Dec 94 07:16:35 PST

From:    "Rob Ryerson" <RYERSONRA@compctr.ccs.csus.edu>

From 'The Complete Whole Grain Cookbook' by Carol Gelles.

Spagetti Sauce - Bulgar

Water for saute (or your favorite, but compatible sub.)

1 cup chopped onion

2 cloves garlic, minced

1 can chopped peeled tomatoes, with liquid (14oz)

1 can tomatoe sauce (8oz)

1 Tbs parsley

1 Bay leaf

1/2 tsp oregano

1/4 tsp sugar

1/4 tsp salt

1/8 tsp pepper

1 cup cooked bulgur

In 3qt pan, saute onion and garlic. Stir in tomatoes, sauce, and

spices. Bring to a boil, reduce heat, and simmer, uncovered, 20

minutes. Discard bay leaf, stir in bulgur and serve over your

favorite pasta, or spagetti squash.


cauliflower-sauce

Date:    Wed, 23 Feb 94 17:23:12 CST

From:    elynch@nwu.edu (beth lynch)

>CAULIFLOWER SAUCE FOR PASTA by Daria

>

>Ingredients:

>1 head cauliflower

>1 head broccoflower

>1 & 1/2 can whole tomatoes

>1 medium size onion- finely chopped

>broth (you can either use the water where you have been

>boiling some vegetables or you can make it by dropping a cube

>of bouillon in hot water)

>2 or 3 tablespoons of white wine

>bread crumbs

>crushed red pepper

>pinch of salt

>

>DON'T GET FOOLED BY THE LENGTH OF THE RECIPE. IT'S EXTREMELY

>EASY. IT'S JUST TIME-CONSUMING.

>In a non-stick pan cook the chopped up onion in a little bit

>of broth and wine (you can forget the wine if you want) until

>it turns yellow.  There should not be much liquid left when

>the onion is ready.  Then add the whole tomatoes, turn the

>flame down, cover and let cook for at least 30-45 minutes.

>During the cooking you should periodically check that there

>is enough liquid in the pan and that the sauce is not

>sticking to the bottom. If it's getting too thick, add some

>broth.

>Separately, wash the cauliflower and broccoflower, cut them

>up in medium/small pieces and put them in a pot to steam.

>When cooked, add the vegetables to the tomato sauce mixture

>and let cook at least another 30-45 minutes.

>In the mean time, brown the bread crumbs by simply pouring

>them in another pan and (on a low flame) stirring them

>continuously until light brown. Don't let them get too dark

>because that means they are burnt and they are going to taste

>like burnt.

>When the sauce mixture is ready, add the browned bread

>crumbs, salt and crushed red pepper to taste. Then, little by

>little (the whole mixture is not going to fit into the

>blender all at once) pour the mixture into the blender and

>blend until it has a creamy consistency. You are going to end

>up with a sauce of a nice light orangy color which goes great

>with any type of pasta and it's completely fat free!.

optional:

[It tastes great if you sprinkle a little parmesan cheese on top.]

>

>

--------------

beth

elynch@nwu.edu


cheese-sauce

Date: Mon, 28 Aug 1995 22:19:50 -0400 (EDT)

From: Diane Morrissey <tree@pbfreenet.seflin.lib.fl.us>

                             CHEESE SAUCE

1 cup Bechamel Sauce

1/2 cup grated ff cheese

1 tsp Dijon-style mustard

1/4 tsp paprika

2-3 drops liquid hot pepper seasoning

Heat Bechamel Sauce, add cheese, mustand, paprika and seasoning. Stir

over medium heat until cheese melts and blends. Use right immediately.

Makes 1 cup.

                  BASIC WHITE SAUCE WITH MILK (Bechamel)

VVegetables steeped in hot milk add flavor to this versatile sauce, which

can replace the butter-flour-milk white sauce in any of your recipes. It

also forms the base of a salt-free cheese sauce that in its turn can

dress vegetables, open-fac sandwiches, macaroni or baked potatoes.

1 cup nonfat milk

small piece of onion (about 1 TAB)

2 TAB grated carrot

1/8 tsp freshly grated nutmeg

1/8 tsp white pepper

2 TAB instant nonfat dry milk

1 TAB cornstarch or arrowroot

2 TAB flour

In a small saucepan combine milk, onion, carrot, nutmeg and pepper. Bring

to a boil, then cover, remove from heat and allow to steep for ten

minutes. Pour the warm milk through a strainer, pressing down on the

vegetables to obtain all the juices. Let cool. Combine dry milk,

cornstarch or arrowroot and flour. Add one or two TAB cooled milk to the

dry mixture and stir to a smooth paste. Return the milk to the saucepan,

add the flour paste and stir over medium heat until mixture boils and

thickens. If sauce will not be used immediately, cover and refrigerate.

Cold sauce will thicken; thin with a little flavored cooking juice, wine

or stock. Makes about 1 cup; recipe is easily doubled.


cheesy-eggplant-sauce

Date:    Fri, 27 May 94 10:14:17 +0400

From:    epochsys!aiko@uunet.uu.net (Aiko Pinkoski)

Cheesy eggplant pasta sauce (1 large or 2 average servings :-)

about 2 TBSP dry sherry

1 Japanese eggplant (good size for a Japanese eggplant),

cut into small (1/2 inch or 1cm) cubes, maybe about 1 1/2 cups

6 - 8 mushrooms, sliced

2 cloves garlic, minced

1/4 red pepper in 1/2 inch or 1cm cubes

about 1/2 tsp red pepper flakes (to taste dep. on how hot you like your food)

1/2 cup fatfree cottage cheese

1/4 cup fresh basil leaves, chopped

about 2Tbsp nutritional yeast (probably optional)

Soak the eggplant cubes in water for 5 minutes, drain & rinse off.

Heat up the sherry and add eggplant & mushrooms, cover, and cook on low

til done (took about 10 minutes, and there was quite a bit of liquid

from the mushrooms).  Add garlic a few minutes into this (whenever it's

chopped up :-)  When eggplant is almost done, add red pepper cubes & cook

a few more minutes.  Then, add the red pepper flakes, cottage cheese

(I blended first in a mini food processor so it was smooth), basil,

salt to taste.  Mix and cook several more minutes.  Add nut. yeast.

I ate this on fresh linguine.


cheez-sauce

Date:    Fri, 24 Mar 95 14:16:00 PST

From:    "Acox, Christine" <Christine.Acox@WellsFargo.COM>

This is a recipe I found in the McDougall "Program for Maximum Weight Loss"

book:

CHEESE SAUCE

1/4 cup cooked, peeled potato

2 cups water

1 4-oz jar pimientos

1/2 teaspoon onion powder

1/4 cup brewer's yeast flakes (nutritional yeast)

3 tablspoons cornstarch

2 tablespoons fresh lemon juice

salt to taste, if desired

Blend the potato with 1/4 to 1/3 cups of the water in a blender.  Add the

remaining ingredients and blend until smooth.  Pour into a saucepan.  Cook,

stirring, until smooth and thick, 7 to 8 minutes.

Serve at once.  The sauce will set when cool and can be reheated.

Makes 2 cups

Preparation time: 10 min

Cooking time: 10 min


cheez-sauce-2

Date: Sun, 18 Jun 1995 16:47:27 -0400 (EDT)

From: Kathryn Lad <aa956@seorf.ohiou.edu>

The following is from "The Uncheese CookBook" and I am amazed at

how good it is.  It resembles a cheese sauce, but no cheese!

Unprocessed Cheeze Sauce

1 med potato, peeled and coarsely chopped

1 med carrot, scraped and coarsley chopped

1 med onion, coarsely chopped

1 c water

1/2 c Mori-Nu lite silked tofu, drained and crumbled

1/2 c nutritional yeast flakes

2 Tbsp fresh lemon juice

1 1/4 tsp salt

1 tsp onion granules

1/4 tsp garlic granules

Place the potato, carrot, onion, and water in a saucepan and bring to a

boil.  Cover and reduce the heat to medium.  Simmer for about 10 minutes,

or until the vegetables are tender.  Transfer to a blender along with the

remaining ingredients.  Process until velvety smooth.  Serve immediately

or return to a saucepan or fondue pot to keep warm.

For the fondue, serve with bread cubes, vegetable pieces or fresh seasonal

fruit.


creamy-kale-sauce

Date:    Thu, 15 Apr 93 10:31:31 EDT

From:    tara@starburst.umd.edu (Tara McDermott)

You wouldn't think that cream sauce could be low fat and still taste

good, did you?  This following recipe has, to my knowledge, between

2-4 grams of fat per serving (my pasta has 2 grams of fat per serving,

and the soymilk has 2 grams as well), even if you have a really BIG

plate.  I tend to use more sauce than my husband, so your mileage may

vary in serving sizes.  One important note:  Do NOT substitute low-fat

or lite soymilks for the regular soymilk.  There is a definite lack of

taste compared to regular soymilks, and it's just not the same.

This is adapted from a recipe from Simply Vegan (Barbara's Kale Sauce):

Ingredients:

2 cups plain Edensoy soymilk (do not substitute)

1/3-1/2 cup nutritional yeast

1/2 tsp each:  dill, thyme, basil

1 tsp garlic powder

1/2 tsp salt

1/2 tsp pepper (opt)

3 tsp flour (whole wheat only - do not use unbleached white)

4 medium/large leaves of kale

Add everything except the kale to a saucepan and whisk over medium

heat.  Any higher and the soymilk will burn.  Steam kale (or if you're

making pasta, cook it in the boiling water before you add the pasta)

for about 1-3 minutes, depending on how crunchy you like it.  Remove

and cut up in small pieces. When the sauce is thoroughly heated, add

the kale pieces.  Stir until ready to serve.  Remove from heat

immediately, and serve.


creamy-pasta-sauce

Date:    Wed, 14 Sep 94 08:15:00 PDT

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

creamy pasta sauce

16 oz. fat free cottage cheese

1 clove garlic

1-2 tablespoons of dried onion soup mix

Blend all of this together in a food processor or blender and serve cool over

a hot, large pasta shape like mostaccioli or shells.  She served it this simply

, but I added steamed veggies on the side and put some sauce on them too:

red bell pepper, mushrooms, brocolli florets.

It's probably best if the cottage cheese mixture sits and seasons in the fridge

for 3 or more hours or overnight.


curry-sauce

Date:    Thu, 23 Jun 94 10:09:48 EDT

From:    Christel=Reeve%SQA%Banyan@magnolia.banyan.com

Curry Sauce

Chop up 2 medium onions and several cloves of garlic.  Saute in water

til translucent.  Add several tablespoons of curry powder.  Add 2-3

(or more) chopped tomatoes, cook a couple of minutes.  Add 1 c.

(roughly) fatfree yogurt, 1/2 c. (roughly) fatfree sour cream.

Depending on the liquid content of the tomat oes, you made need to add

some broth to achieve the right consistency.  Let this cook for 1/2

hour or so.


eggplant-dal-sauce

Date:    Wed, 18 May 94 10:12:13 EDT

From:    Kirstin Reade Wilcox <krw3@columbia.edu>

Eggplant dal sauce

1 medium eggplant

2/3 c red lentils

2 c water

2 t black mustard seeds

1 t coriander

1 t cumin

1 cinnamon stick

1 dried red chili

cayenne pepper to taste

salt to taste

Roast the eggplant in a 400-degree oven for an hour (stab it first with a

fork).  A half hour or twenty minutes before you anticipate the eggplant

will be done, pop the mustard seeds in a medium sized saucepan, then add

lentils, water and spices.  Bring to a boil and gently simmer until the

eggplant is finished cooking, then remove eggplant from oven, slit open,

scoop out innards, chop them coarsely and add to lentils.  Cook another

5-10 minutes to blend all the flavors.  This would probably make a

respectable soup if it were thinned out with more water and broth, but I

served it over...


eggplant-pepper-sauce

Date:    Thu, 29 Jul 93 15:37:18 CDT

From:    maoh@phyast.nhn.uoknor.edu (Maureen O'Halloran)

From Ornish' Eat More, Weigh Less--

Roasted Eggplant with Tomato sauce I added the suggested red peppers.

From memory this is the recipe (with my variations)

Roasted eggplant, red pepper and tomato sauce.

1 eggplant

1 onion

1/2 head garlic (yes half a head, not half a clove)

1 cup tomato sauce (I pureed fresh tomatoes in the food processor and

it actually came out about two cups, but I

wouldn't want that much of a heavier sauce)

3 red bell peppers  (the original said 2, but I love red peppers)

1/4 cup fresh basil, chopped (measured before chopping, I was generous here)

2 Tbsp. capers, chopped

1 tsp. balsamic vinegar

pinches of sugar to taste

salt to taste

1) Preheat oven to 350 degrees. On a baking sheet lined with parchment (I

used ceramic coated wire mesh thing meant to go on the barbeque with a

baking sheet under it to catch the drips) place eggplant, unpeeled

onion and unpeeled garlic.  Roast for 30 to 40 minutes, turning 1/4

turn every 10-15 minutes. When eggplant is soft put not falling apart

remove.  When onion and garlic are soft and skins are browned remove.

2) Raise heat to 450, place red pepper in the oven.  Roast 30 to 40

minutes, turning so all sides are brown.

(Actually you could probably put all the vegies in at 350 and roast

the peppers longer, but this is how it says to roast things in the

book.)

3)While this is going on and after the eggplant is cooled, peel it

(peel pulls right off), chop innards finely  and place in a colander to drain

juices. ( I stirred periodically to drain more juices.

4) In Food processor, place tomatoes or tomato sauce, peeled and

roughly chopped onion, peeled garlic (the innards just squeeze right

out of the cloves). Pulse to chop finely but don't make soup.

5) By this time the red peppers are roasted (skins are toasted but

not black). Remove and place them in a plastic bowl or bag, seal for

15 minutes, skins are then easily removed.  Deseed them, chop roughly,

add to food processor and pulse to chop. (Don't puree --- just chop).

6) Add rest of stuff (capers, vinegar, sugar, salt) to food processor,

mix, then transfer tomato sauce and drained eggplant to a saucepan to

heat up.

7) Serve on pasta! Makes a generous amount.

Sounds like a long recipe, but the actual work is very easy,

especially if you have other things to do while waiting for the vegies

to roast. (I made mine the night before I made the pasta and did an

aerobics tape while dashing into the kitchen periodically to turn vegies.)

Easily makable without food processor, just chop and mix by hand.


eggplant-sauce

Date:    Tue, 05 Apr 94 21:43:56 EDT

From:    Kirstin Reade Wilcox <krw3@columbia.edu>

Eggplant Sauce

1 big eggplant or two smallish ones

1 head garlic

1 T balsamic vinegar

salt and pepper to taste

Preheat the oven to 400.  Stab the eggplant a few times with a fork and

lay it in a baking dish.  Peel the outer layers of skin from the garlic

head, and cut about 1/4" off the bottom--enough to expose the cloves.

Wrap the garlic in aluminum foil.  Put eggplant and garlic in the oven

and leave them there for 1 to 1 and 1/2 hours.  Remove and when cool

enough to handle, scrape all the eggplant out of the skin and put it in a

bowl, chopping it lightly with a table knife.  Squeeze as much garlic out

of the roasted head as is necessary to ring your garlic chimes (I use the

whole thing).  Add vinegar and salt and pepper and mix thoroughly.  Serve

as much as you need warm over hot cooked pasta.  If you put the rest in

the fridge it will firm up and make a tasty spread for toast or hearty

crackers.  This of course lends itself to variations, based on whatever

you have on hand: some chopped tomato, bell peppers of any color, basil,

mushrooms...


eggplant-spaghetti-sauce

Date:    Mon, 08 Aug 94 23:38:10 EDT

From:    6522@delphi.com

-Spaghetti Sauce-

1 eggplant/ peeled and diced

1 large onion/ chopped

1/4 cup mushrooms/sliced

1/2 cup drinking wine

2-4 cloves of garlic/pressed

large bottle prepared spaghetti sauce

Spices to taste(I use tsp of basil, oregano, pepper)

Bake eggplant in 375F oven for 30 minutes

In nonstick pot (or use some water) cook onion at medium high until

translucent.

Throw in garlic. Cook for 3 minutes.

Pour in spaghetti sauce and mushrooms, heat to boiling and pour in wine. Add

eggplant.


eggplant-tomato-sauce

Date:    Mon, 13 Jun 94 07:37:20 GMT

From:    nanette.blanchard@springsboard.org (NANETTE BLANCHARD)

    This recipe is adapted from Pillsbury Fast & Healthy,

July/August 1994.

              EGGPLANT, TOMATO AND PEPPER SAUCE

1 (1 lb) medium eggplant

1 tsp salt

1 cup vegetable broth

3/4 cup chopped onion

3 large garlic cloves, minced

6 ripe Roma tomatoes, chopped (2 cups)

1 large red bell pepper, seeded, and chopped (1 1/4 cups)

1/4 tsp crushed red pepper flakes

3 Tbsp tomato paste

1 tsp sweetener of your choice (honey, sugar, etc.)

    Peel and dice eggplant; place in medium bowl. Sprinkle

with salt; toss well. Let stand at room temperature 15

minutes to soften.

    While eggplant softens, bring broth to a boil in large

heavy saucepan over medium-high heat. Reduce heat: stir in

onion and garlic. Simmer 3 minutes.

    Add tomatoes, bell pepper and red pepper flakes; simmer

an additional 10 minutes, stirring occasionally.

    Drain eggplant in colander; rinse well. Add eggplant,

tomato paste, an sweetener to sauce. Simmer 15 minutes or

until thickened, stirring occasionally. Serve hot over

cooked pasta.

    3 1/2 cups; 7 1/2 cup servings. (50 calories, 1 gram

fat, 0 chol., 480 mg sodium)


enchilada-sauce

Date:    Wed, 23 Mar 94 09:25:59 MST

From:    "Jane T. Waddell" <jtw@cs.arizona.edu>

Enchilada Sauce

I just made some last night. I toasted some red chiles in a pan (lightly),

then seeded and deveined them. Next I poured boiling water over them and

let them soak for 20 minutes. I put the chiles in a blender (sans water)

and blended them with some veggie stock, a little bit of cinnamon, and

a few whole cloves (recipe in Diana Kennedy's book "Cuisines of Mexico").

Also added about 1 t salt (for 20 chiles and 2 c. of stock). Tastes pretty

good, although I might add some garlic and a little more cinnamon.


enchilada-sauce-2

Date:          Thu, 17 Aug 1995 23:46:04 +0000

From: "Ann Miner" <annminer@pgh.nauticom.net>

I made this a couple days ago - it is really good.  I upped the

amount of cumin, omitted the soy sauce, and added 2 t. of cocoa

powder for a "mole" style sauce.  Pour it over bean burritos - yum!

                    *  Exported from  MasterCook II  *

                          Chunky Enchilada Sauce

Recipe By     :

Serving Size  : 1    Preparation Time :0:00

Categories    : Sauces                           Fat-Free

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1                    Onion -- chopped

   2                    Garlic cloves -- crushed

     1/4  cup           Water

   1      can           Crushed tomatoes (28 oz)

   1      can           Green chilies -- chopped (can)

   3      tablespoons   Chili powder

     1/2  teaspoon      Ground cumin

   1 1/2  cups          Water

   1      tablespoon    Soy sauce

   3      tablespoons   Cornstarch(or 2 T Arrowroot)

Place the onion, garlic, and water in a large saucepan. Cook, stirring for 5 minutes, until the onion softens slightly. Add the tomatoes, chilies, and the spices.  Stir.  Cover and cook over low heat for 15 minutes. Add 1 cup of the water and the soy sau

c

e.

Mix the cornstarch in the remaining 1/2 cup water.

Add to the sauce while stirring.  Cook stirring, until thickened.

 From "The Mcdougall Cookbook" by you-know-who!  Makes about 6 cups.

                   - - - - - - - - - - - - - - - - - -


golden-cheaze-sauce

Date: Thu, 28 Sep 95 6:57:33 CDT

From: <DThomson@bangate.compaq.com>

I have to admit, I was very skeptical that this sauce would really

satisfy my cheese cravings.  But it does!  It is SO delicious and

cheesey-tangy.  I tried it the other night as "Welsh Rabbit" over

toast with green peas on the side.  I even gave it to my 12-year-old

son as a dip with tortilla chips.  He thought it was great, and was

certain there was an abundance of cheese in the dip. I think this

recipe would be a good recipe for "fooling" SAD eaters at potluck

dinners.  Enjoy!

Golden Cheaze Sauce

Non-dairy and very low-fat, with a taste similar to American or mild

cheddar cheese, it can be used as a cheese whiz.

1 1/2 c. great northern beans, cooked (or one 15.5 oz. can)

6 T. nutritional yeast

1/4 c. pimiento pieces (or 1/4 c. chopped, cooked sweet red bell pepper)

juice from one freshly squeezed lemon

1 T. low-salt shoyu or tamari

1 t. onion powder

1/2 t. any type of prepared mustard

1/2 t. salt

In a blender, mix all ingredients until very smooth.  Refrigerate and store

in a sealed container.

Spoon Golden Cheaze over baked potatoes (with soy "bacon" bits), as a sauce

over vegetables, as a Welsh rabbit (add a little non-alcoholic beer and

Worchestershire sauce), and as a chili-con-queso when mixed with salsa.

Sprinkle over tacos and in enchiladas instead of dairy cheeses.  Heated

with a little white wine and a pinch of nutmeg, it makes a filling fondue,

served with squares of whole wheat French bread.  Mix with a cup of corn

kernels and diced celery for a hearty corn and cheaze soup.

6 - 1/2 cup servings, each:

Calories:  69

Fat:  0.28 g (4%)

Carbohydrate:  12.25 g

Protein:  5.01 g


green-sauce

Date:    Wed, 16 Nov 94 15:28:00 -0400

From:    jbateson@uwichill.edu.bb (Dr. Janice Bateson)

Green Sauce (couldn't think of a better name).

Half a large zucchini

10 fl oz (2 small pots) ff plain yoghurt

1 clove garlic (you can increase this)

1 Tblsp lemon juice

lots of basil (we used 2 tsp dried but fresh is better)

salt and fresh ground black pepper to taste

Just liquidize the whole lot and serve. It's also great on

baked potatoes.


green-spaghetti-sauce

Date:    Fri, 07 Oct 94 11:56:31 EDT

From:    Lauren Bednarcyk <saslab@unx.sas.com>

Green Spaghetti Sauce

---------------------

1 16oz bag frozen or fresh spinach

   (or a combination frozen/fresh)

1 clove garlic, crushed/minced

1/2 cup plain soy milk/skim milk

salt

If using fresh spinach, wash and de-stem the leaves.

Steam/microwave the spinach until cooked.  Place it

in a blender with the garlic and milk.  Whir until

you have a nice sauce consistency.  Start with less

milk if you like a thicker sauce, add more, as needed.

It depends on how much spinach "juice" you use.  Taste

the sauce, and add salt, as desired.

Serve on top of spaghetti or other pasta

Makes 2-3 servings, with pasta

NOTES:

   This makes a bright green sauce...kinda weird to look at

   but very good tasting.  It's a real pretty presentation

   if you serve it over spaghetti, half green, half tomato

   sauce.

   It's especially good with Parmesan, if you are lacto-veg.

   Use fat free, of course, or a tiny bit of "the good stuff".

   DO NOT use vanilla flavored soy milk. I tried it. Yuk.


hollandaise-sauce

Date: Sat, 12 Aug 1995 01:47:25 -0400 (EDT)

From: Diane Morrissey <tree@pbfreenet.seflin.lib.fl.us>

                           HOLLANDAISE SAUCE

2 TABS liquid Butter Buds

1 cup boiling water

1/2 tsp. salt (optional)

1 TAB flour

2 Egg Beaters (beaten)

Juice of 1/2 lemon

Combine Butter Buds and flour in a sauce pan. Add boiling water, stirring

constantly. Cook over low heat. Beat Edd Beaters, salt and lemon juice

together. Add some of the first mixture to this before slowly adding to

the Butter Buds, flour, and water. Cook until the spoon is well coated.

This is delicious, easy to make, and will keep well. It is just as good

warmed over as it is fresh off the stove.

Yields: 1 1/2 cups

fat: 0 g   Calories 12  Protein: 1.2g   Cholesterol: 1mg Carbohydrate 1.47g


inner-beauty-sauce

Date: Sat, 15 Jul 1995 21:40:44 -0700

From: Michelle Dick <artemis@shell1.best.com>

Slurp -- good stuff.  If you like hot sauces, you must try this.  It's

meant to be an imitation of Inner Beauty commercial sauce (before

they toned down the heat).

Inner Beauty Style Hot Sauce

from _Big Flavors of the Hot Sun_ by Schlesinger and Willoughby

12 fresh habaneros

1 ripe mango

1 cup cheap yellow mustard

1/4 cup packed brown sugar

1/4 cup white vinegar

1 T curry powder

1 T ground cumin

1 T chili powder

salt and pepper to taste

1 pair rubber/latex gloves

Put on gloves.  Be very careful not to touch your face, eyes or any

part of your body until you remove the gloves at the end.

Slice caps off of habaneros, remove seed bundle and

set aside (you'll add them at the end to increase the heat to your

desired tastes), coarsly chop the body of the habaneros and add to

food processor bowl.  (only the bodies, keep the seeds out for now).

Get a bowl, you're going to hack the mango.  Over a bowl, to catch all

the juice and flesh, peel and remove the pit of the mango.  Use your

hands.  Add the mango flesh and juice to the processor bowl.  Puree

the mango and habaneros.

Now add the remaining ingredients and process till smooth.  Taste.

(good, huh?  A little hot now, but mostly sweet).  Add the seed

bundles you reserved from the habaneros a few at a time to taste.

This is supposed to be a very fiery sauce, but you're going to be

eating it so make it hot to your taste.  Wimps can leave out all the

seed bundles. True hot-heads can add them all. I added about half of

them back.

Pour into jar(s) or bottle(s) and store in refrigerator.

Carefully remove gloves and throw away.  Carefully clean cutting board.

Slurp.


italian-bean-sauce

Date:    Mon, 11 Oct 93 10:47:40 EDT

From:    davenpor@ben.dev.upenn.edu (Donna Davenport)

Italian Bean Sauce

1 can of red kidney beans

1 small can of tomatoe paste

3 cloves of garlic

1/2 a white onion

tsp. of red pepper

salt if you like

1 ripe tomatoe

1 tsp vinegar for sauteing

In a large skillet saute oinions and garlic in the vinegar.  Let the

garlic brown and the oinions become translucent.  Add the ripe tomatoe

in chunks.  Then add 1 can of tomatoe paste.  Add about 1/2 can of

water to the paste.  Let this get hot and then add the red kidney

beans.  Let this simmer for a while, like 10 minutes or so.  I use a

hand blender to puree the mix right in the pan, but for those who

don't have one, let the mixture cook for 20 minutes and then transfer

it to a blender a little at a time, and re-cook until all the water is

boiled off.  With the hand blender, I blend the mix and let it cook

until it is the consistency I like - thick.  Afterwards, add the red

pepper and salt.  I spooned this mix over 99% fat-free potatoe

gnuccies for breakfast this morning.  Yummy.


marinara

Date:    Mon, 18 Jul 94 18:03:51 EDT

From:    KITTY Kathleen Bennett <bennet@chuma.cas.usf.edu>

Lazier Marinara

Sautee 1 medium yellow onion, chopped, in a few splashes of red wine.

While that's underway, chop up as much garlic as you like -- for me,

that's a lot, maybe 8 cloves -- and throw it in with the onion.  Start

dumping in the spices: about 2 tablespoons basil, 2 tablespoons oregano,

1 tablespoon rosemary and 1 tablespoon thyme.  This is all according to

your taste, and based on the idea that you're using dried spices.  If you

have fresh, take it easy.  More or

less is fine.  Oh yeah, some freshly ground black pepper would be good.

If it gets dry in the pot, just splash in some more wine, or some dry

veggie broth mix and a little water.

When the onion's pretty soft, add 4 28-oz cans of Progresso (my favorite,

but you may have another) CRUSHED tomatoes with added puree.

If you're really feeling ambitious, cut up a few fresh tomatoes (it helps

to pull out the seedy parts, I think) and put those in the pot.

There you go.  Add wine, water or veggie broth to taste, seasonings to

taste.  I add in about 1 tablespoon of sugar.

This makes a huge quantity of completely FF marinara sauce, for a

fraction of the price of bottled.  (You guys may remember I'm the person

who likes dented cans -- I buy my crushed tomatoes for $1.19 for 2 cans.)


marinara-2

Date:    Mon, 01 Aug 94 21:13:36 PDT

From:    "Jim Bakker" <jimb@netcom.com>

Chunky Marinara Sauce <T>

---------------------

1 cup diced red onion

1 cup diced celery

1 cup diced zucchini

1 cup diced mushrooms

4 cups peeled, diced tomatos (about 8 medium)

1 cup tomato juice

2 T. tomato paste

2 T. chopped fresh basil

1 T. chopped fresh oregano

1 t. minced garlic

Dice onion, celery, zucchini, and mushrooms into 1/2" chunks.

Saute in basalmic vinegar, about 5 minutes. Add tomatos;

blend in tomato juice, tomato paste, herbs, and garlic.

Simmer for 20 minutes, or until sauce is reduced by 1/3.

Serve over pasta.


mock-hollandaise

Date:    Sun, 12 Feb 95 16:47:06 EST

From:    Gilgilmore@aol.com

Mock Hollandaise sauce.

1/4 cup no-fat/lowfat sour cream

1/4 cup no fat/low fat mayonnaisse

1 teaspoon spicey mustard

1T lemon juice

pinch of red pepper flakes.

Mix the above ingredients in the top of a double boiler (adding lemon juice

last and slowly).  Heat thoroughly about 15 minutes or until completely

mixed. You can control the taste by experimenting with different types of

mustard. More pepper flakes will give the dish a rewardingly healthful twang.


mock-tomato-sauce

Date:    Fri, 31 Mar 95 16:15:57 PST

From:    carol@unify.com (Carol Collins)

Awhile ago someone asked about tomatoless catsup.

Banana-based catsup is available in some Asian food markets.

Mock Tomato Sauce

from Vegan Delights by Jeanne Marie Martin

7 C. peeled, chopped yams or squash

1 C. chopped fresh beets

1 C. chopped onion

2 cloves garlic, minced

6 C. water or stock

2 T. soy sauce

1 strip wakame or kombu

3 tsp. parsley

1 tsp. basil

1/2 tsp. oregano

1/4 tsp. each kelp, marjoram, and thyme

1/89 tsp. rosemary (crushed)

1 bay leaf

2 tsp. liquid swetener

2 tsp. apple cider vinegar

Steam the yams and beets until tender.

Saute the onion and garlic in water until transparent.

Blend all ingredients except the bay leaf until smooth; heat

in a saucepan with the bay leaf for about 20 minutes to meld flavors.

Remove the bay leaf. Serve hot on pasta, pizza, vegetables, etc.


mole-essentials

Date:    Tue, 09 Nov 93 09:01:18 EST

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

What follows is some of what I know about mole,

learned from a variety of sources.  The framework for the Mole

Poblano recipe written below came from _Sunset Magazine_, March

1992.  There are volumes more which can be written but I have

again run out of time.  You'll probably get sick of reading too ;)

In any case, I hope you do experiment with mole, it is a long

process but oh, so worth the effort.

Mole Essentials

The word mole is derived from the word mulli, of the pre-

Columbian Nahuatl culture in Mexico and translates as "mixture".

While there are as many mixtures as there are mole makers, the

Mexican state of Oaxaca is famous for seven distinct combinations

sometimes called the Seven Sisters.  Mole ingredients can be

divided into four basic groups (1) chiles, usually dried but

sometimes fresh (2) roasted vegetables, (3) thickeners, and

(4) seasonings.  Each group is prepared individually and then

mixed together and simmered to unite the flavors.  Authentic moles

include large amounts of turkey or duck fat and roasted nuts.

They have been omitted here to be in line with fatfree

cooking.  Roasting many of the ingredients adds depth and

richness without the fat.

The "Mole Poblano" described below was created in Puebla, a city

southeast of Mexico City.  It has an unusually detailed story,

although the timing varies from teller to teller. In the version

I learned, the inventor is a nun at Santa Rosa Convent.  The

Mother Superior requested, on short notice, a new special dish

for visiting dignitaries.  Because there was so little time, she

could use only those ingredients on hand.  The Mole Poblano began

with ingredients from the standard four groups.  What makes it

special the final divine inspiration, chocolate stirred in as a

finishing touch.  Chocolate was a royal and expensive ingredient,

quite appropriate for a special occasion.  While you can omit it,

the mole will not have the same sophisticated and mellow flavor.

(Anyway, the final grams of fat per serving is still very small,

if you use 2 oz of semi-sweet chocolate, there will be about

2 grams of fat per cup of sauce.  You could use several Tbsp of

Dutched cocoa, dissolved in boiling water, to reduce the fat.)

The guests were so delighted with the meal that they had the kitchen

redecorated with beautiful new tiles.  This was a new and rare

luxury in the Americas.  I think the convent and kitchen can be

visited if you are lucky enough to travel to Puebla.

The mole is as important as the food served in it.

Traditionally, a cup or more is served with a mild, white meat.

I like to serve roasted sliced eggplant and whole mushrooms,

topped with rings of crisp white onion with the mole.  Tempeh,

simmered in seasoned vegetable stock, would be good as well.

So, to the cooking.  You will need some rimmed baking pans for

oven roasting, a 10" non-stick skillet for rapid dry-frying, a

large bowl for soaking the chiles, a food processor or blender,

and a 5 or 6 quart saucepan for the final simmer.

(1) Roasting Dried Chiles

16 mulato chiles  (a type of dried poblano, 4 or 5" long and 2"

          across with rounded shoulders and a gentle taper to a

          point, they are chocolate brown and have a mildly smoky

          flavor)

8  ancho chiles   (another type of poblano, 4 or 5" long, 3"

          across at the shoulders, they are brick to dark red and

          fruity)

3  pasilla chiles (dried chilaca chilies, they are slender, 5 or

          6" long and 1 or 1-1/2" across, dark brown, and have a

          berry, herby flavor)

1  chipolte chile  (dried, smoked jalapeno chiles, coffee brown

          with veins and ridges, they are smoky and sweet)

The first three are sometimes called the "holy trinity", the

traditional base of most moles.  Lay dried chiles in a single

layer in baking pans, lined with foil or parchment (for easy

clean-up).  Bake in a 300 degree F oven until the chiles are

flexible and smell lightly toasted, be careful not to burn or

they will become bitter.  While still warm, remove the stems and

shake the seeds out of the chiles.

Put the chiles in a large bowl and cover with 8 cups of boiling

water.  Let stand until soft, 20 to 30 minutes.  Drain, saving

the liquid.  Puree the chiles in a food processor or blender, a

portion at a time, adding saved soaking liquid (up to 2 cups) as

needed to keep the mixture moving.  The puree can be stored,

refrigerated, for a day or two.

(2) Roasting Vegetables

2 large   onions (about 1 lb), quartered

2 large   tomatoes (about 1 lb)

1/2 lb    tomatillos, husked and rinsed

1 medium  head of garlic

3         corn tortillas (this is really a thickener but

          should be roasted so its included here)

While the chiles are roasting, assemble the vegetables.  When the

chiles are done, put the vegetables in the pan, increase the heat

to 450 degrees F and return the pan to the oven.  Bake for 10

minutes, turn the vegetables, bake for another ten, turn, and

repeat until the vegetables and tortillas have browned spots and

edges.  Let the vegetables cool and remove skins.  Break each

tortilla into 5 or six pieces and place them in a food processor

with the peeled vegetables and puree, adding some of the chile

soaking liquid to help start the mixture moving.  This can be

stored for a day or two as well.

For the most sophisticated mole, rub both purees through a fine

strainer and discard the residue.

(3) Thickeners

1 small   ripe plantain (the skin will be black) (1/2 lb)

1/2 cup   chopped pitted prunes

1/2 cup   raisins

Peel and slice the plantain.  The easiest way to peel a plantain

is to score the skin, down to the flesh, in three evenly spaced

lines, end to end, chop off the ends of the plantain, and peel

off the skin.  Add the plantain to a non-stick skillet over

medium heat.  Dry-fry, without stirring, until the plantain

begins to brown, turn plantain slices and brown the other side.

Add the prunes, raisins, and 2 Tbsp water.  Cook, stirring, until

water evaporates.  Repeat with 2 more Tbsp water.  Remove from

pan.  Clean the pan to use in the next step.

Authentic Moles Poblano also uses roasted almonds and peanuts as

thickeners.

(4) Seasonings

3 sticks  cinnamon, broken into large pieces

2 tsp     coriander seed

2 tsp     anise seed

Heat a non-stick skillet over medium heat.  Add seasonings and

toast, shaking the pan frequently, until they are lightly toasted

and fragrant.  Puree together the thickeners and seasonings,

using 1 cup of the chile soaking liquid.

The authentic Mole Poblano also uses toasted sesame seed.

Seasonings used in other moles include cloves, allspice, cumin,

bay, oregano, thyme, and marjoram.  Cumin and oregano also

benefit from toasting.

(5) The final assembly.

remaining   chile soaking liquid

1 or 2 cups light vegetable broth, as needed to thin

2 oz        semi-sweet chocolate (Mexican, with cinnamon in it,

               is best)

            or 3 Tbsp cocoa powder (Dutched) mixed with 1/4 cup

               boiling water

In a heavy 5 or 6 quart sauce pan mix together ingredients from

the first 4 groups.  Stir in the rest of the chile soaking liquid

and enough broth to make a thickly pourable sauce.  Bring to a

simmer over medium heat, reduce heat, cover, and simmer to blend

the flavors, 1-1/2 or 2 hours, stirring often.  It the mixture

gets too thick, thin with more stock.  Just before serving, chop

the chocolate and mix with the mole until melted.

This should make about 10 cups, 5 or 10 servings.

Serving the mole:

Pour the mole over roasted vegetables or tempeh in

individual wide bowls or a wide shallow serving dish and

top with thin rings of white onion and fresh cilantro leaves.

Offer lime wedges and corn or fatfree flour tortillas to sop

up the sauce.

I have successfully refrigerated mole for up to a week and stored

it frozen for a month or so.  In fact, I think the flavor

improves some with time.  Reheat it in a double boiler, to

prevent burning.

Here's a quick start for a Mole Amarillo:

      (these proportions will make 2 or 3 cups)

(1) 5 costen~o amarillo chiles (2 to 3" long, 3/4 to 1" long,

               tapering to a point, shiny amber, with

               a light citrusy flavor)

If you can't find these, that's okay, just use the fresh

ingredients below. You could use 2 or 3 dried yellow New

Mexico chiles, they have a more earthy flavor.  Soak in

2 cups boiling water.

(2) 15   guero chiles (generic term for pale yellow chiles such as

               Hungarian wax, bananna, or Santa Fe grande)

     3   yellow bell peppers

1/2 lb   tomatillos

1 large  yellow onion

     6   cloves garlic

same directions as above, roast the chiles until the skins char,

put them in a paper bag, close it && allow the chiles to cool. Peel

and seed the chiles.

(3) 1/2 small  plantain

    1   corn   tortilla (roast it with the veggies)

(4) 1 stick   cinnamon

    1   tsp   allspice

    1/8 tsp   nutmeg


mole-sauce

Date:    Fri, 22 Oct 93 23:50:15 PDT

From:    Michelle Dick <artemis>

From: The Live Longer Now Cookbook by Jon Leonard and Elaine Taylor

(an early Pritikin cookbook).

GREEN MOLE SAUCE

8 fresh tomatillos (or one 10-ounce can of tomatillos)

1 small onion, chopped

2 T chopped fresh cilantro

2 T finely chopped canned California green chiles

(If tomatillos are fresh rather than canned, cook them, covered, in

1/2 cup water over medium heat about 15 minutes or until tender.

Cool.) Chop and blend tomatillos in blender until fairly smooth.

Saute onion in 1/4 cup water, then combine with tomatillos and other

ingredients.  Cover and simmer 15 minutes, stirring occassionally.

Makes 1 cup.  For convenience, freeze sauce in ice-cube tray.  Use

frozen cubes as needed.  GREEN MOLE SAUCE is used as Mexican-style

sauce for <censored>.  It is also used to make RED MOLE SAUCE.

RED MOLE SAUCE

1/2 cup GREEN MOLE SAUCE

1/3 cup RED CHILI LIQUID (see recipe below)

(1 clove garlic, cut in half)

(Pinch of oregano)

(Pinch of pepper)

(Pinch of cumin)

Stir ingredients together and heat through.  Remove garlic after

heating, if cut garlic has been used.  Makes 1 cup.  Use as

Mexican-style sauce for <censored>.

RED CHILI LIQUID

2 dried, mild red chiles (pasilla, ancho, or California)

1 cup boiling water

Toast chilies on cookie sheet in 400 deg F oven for a few minutes

only, until their aroma can be smelled.  Be careful not to burn.  Cool

enough for easy handling.  Remove seeds, stems, and pith.  Rinse, and

cover with boiling water.  Let stand 2 hours. Store in refrigerator

and use as needed.  Remove chilies just before using.  Makes 1 cup.

(Flavor intensifies if chilies remain in their liquid.)  Liquid may be

frozen in small cubes for convenience.


mushroom-pasta-sauce

Date:    Thu, 24 Mar 94 10:58:00 -0400

From:    DBONGIORNI@a1.pbs.org

         Here's my favorite way to make fatfree veggie pasta:

         4 cloves garlic

         1 small onion

         1 red bell pepper

         1 green bell pepper

         1/1 pound portabella mushrooms

         red wine

         dried oregano

         dried basil

         1 bay leaf

         1 large can tomatos

         Saute chopped garlic & onion in red wine.  Add cut up bell

         pepper & mushrooms.  Add dried spices to taste + bayleaf.  Turn

         up heat a little.  Add large can of tomatoes.  Simmer for 45

         minutes or so.  Serve over any good pasta with a salad.


mushroom-sauce

Date:    Sun, 14 Aug 94 11:53:06 EDT

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

Mushroom Sauce <T>   modified from _Laurel's Kitchen_

1/2  medium    onion, chopped

2    cloves    garlic, minced

1    cup       mushrooms, sliced

3    Tbsp      flour, toasted

1 to

1 1/2 cup      water or veg. stock

1    Tbsp      shoyu (soy sauce)

1/2  tsp       molasses

3/4  tsp       savory

1/2  tst       thyme

               black pepper && salt to taste

In a non-stick skillet, stir the flour over medium heat until

it begins to smell toasted and turns very light brown.  Pour

flour to a small bowl && set asside.  Reduce heat to medium

&& steam/saute onions && garlic, using teaspoons of the water

or stock to keep them from sticking, until the onions are soft.

Add mushrooms, cover, and simmer for 5 to 10 minutes.  The

mushrooms will release liquid, cook them until it has mostly

evaporated.  Sprinkle flour over the mushroom && onion mixture

and mix.  Stir water or stock, shoyu, and molasses into the

mushrooms && onions.  Simmer over medium-low heat until the

sauce thickens.  Season with herbs, pepper, && salt.  Serve

immediately.

This is nice on baked potatoes, pasta, thick toast, etc.

If you mix in a cup or so of soy milk (not flavored) it

makes a lovely soup.


mushroom-stroganoff

Date:    Thu, 02 Sep 93 09:28:46 PDT

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

'Well, this is one of those things I just *make* I don't use a recipe,

basically, I make a white sauce using non fat milk or soy/rice milk,

they work very well, too.  Then I add a dollop of nonfat yogurt to add

creaminess at the end.

I will give a recipe a shot:

MUSHROOM STROGANOFF

Clean and slice 1 pound mushrooms <use a few exotic ones if you are

into that>

clean, trim and cut into 1" pieces 1 pound green beans

slice 1 or 2 onions

1 teaspoon or more dried sage

1 teaspoon thyme

1/2 teaspoon white pepper

salt or chicken flavor veggie broth mix to taste

1/2 cup dry white wine or broth <vermouth, sherry, >>

1/3 ? cup whole wheat flour

2 or 3 cups non fat milk or soy or rice milk

1/2 cup non fat yogurt - optional, leave out for vegan

Put veggies and herbs with wine in large dutch over, cover and steam

till tender put flour with 1 cup milk in a jar or plastic container

with a lid, shake well

Add 2 cups milk to veggies, bring to a simmer add flour and milk

mixture to pot, a little at a time, keep shaking it up, stir and

simmer til desired thickness is acheived

Add yogurt and heat, do not boil

(play with the amount of milk and flour, I just add stuff till I am

happy with it.)

Serve over eggless noodles, rice, baked or mashed potatoes or....

Yea, I know it's a lot, I love leftovers.


mushroom-stroganoff-2

Date:    Thu, 02 Mar 95 18:01:16 GMT

From:    "Paul Carreno" <PCARRENO@acserv.ad.cowan.edu.au>

Recipe: Mushroom Stroganoff

150 grs Mushrooms (cut in strips)

1 onion (medium, preferably brown)

1 garlic clove (or 2 small ones)

10 ml or sauteeing substitute

1 or 2 Tbs LF sour cream or substitute

5-10 ml balsamic vinegar.

Sautee chopped onion and garlic over

 moderate heat till soft. Add mushrooms.

When soft (usually 2 min), add seasoning,

LF sour cream  or substitute and vinegar.

Stir gently. When heated serve on rice

or noodles or baked potatoes.

Tip: When sauteeing mushrooms use

little sauteeing agent and cook lightly.

Never overcook mushrooms.!!!


mushrooms-tomato-sauce

Date:    Thu, 29 Dec 94 23:14:34 EST

From:    Cindy_Bloch@transarc.com

Mushrooms and Dried Tomato Sauce  (Adapted from the Savory Way)

4 to 6 servings

1/2 ounce dried porcini

1 C boiling water

3 sun-dried tomatoes

2 teaspoons fresh rosemary or 1/2 teaspoon dried

2 garlic cloves

1 T chopped parsley

1 small onion, finely diced

white wine for sauteing the onion

1/2 lb. fresh mushrooms, roughly chopped into irregular pieces

salt

freshly ground pepper

10-12 ounces pasta

Soak the tomatoes and porcini in boiling water for about a half hour,

then chop them into small pieces.  Reserve the soaking liquid.

Finely chop the rosemary, garlic, and half the parsley together.

(This looks so pretty!)

Saute the mushrooms, tomatoes, onion, and garlic-herb mixture in the

wine for about a minute.  Add salt, a generous amount of pepper, and

cook over medium-high heat until the mushrooms begin to give up their

liquid, after 3-4 minutes.  Carefully pour the soaking liquid from the

mushrooms and tomatoes into the pan (it may have sand on the bottom).

Bring to a boil; then lower the heat and simmer for 15 minutes.  Taste

for salt and pepper.


onion-basil-sauce

Date:    Wed, 16 Feb 94 22:06:59 CST

From:    Cristina Perissinotto  <mcpg1309@uxa.cso.uiuc.edu>

*Sauce with onions and fresh basil*

Ingredients:

1 can of tomatoes

1 handful of fresh basil

2 cloves of garlic

1 or 2 hot peppers, crushed.

Preparation:

The most important thing is pick the right kind

of tomatoes. Forget about tomato paste or puree,

I think crushed canned tomatoes work best. If you

can find italian crushed tomatoes (brands: Cirio, Sacla',

Arrigoni) that would be best, but they are

hard to find.

Usually whole canned tomatoes tend to result in a

watery sauce.

You can also add fresh tomatoes for texture, if

you want. If you have fresh tomatoes from the

garden,I would suggest you still add some canned

tomatoes.

Pour tomatoes, minced garlic and crushed peppers

in a pot and let it cook for twenty minutes.

Meantime, cut up the basil leaves (better would be

to break them up with your hands: basil loses

part of its flavor if cut with  knife), and add them

to the sauce towards the end.

Let it cook for another 5 minutes.

Voila', it's ready. Best with any kind of

pasta especially whole weat.


parsley-caper-sauce

Date:    Thu, 17 Feb 94 14:47:10 MST

From:    seb1@bighorn.dr.att.com (Sharon Badian, AT&T - GBCS Labs, Denver)

Parsley-Caper Sauce

This is adapted from a recipe in Eating Well Magazine.

Enough sauce for one serving of pasta

2/3 cup chopped parsley

6 T capers, drained and chopped

3 T fresh lemon juice

6 T dry sherry

2 T fine breadcrumbs.

Combine everything in a small saucepan. Cook over low heat until

sauce thickens slightly. If it gets too thick, thin with a little

hot water.


pasta-sauce

Date:    Wed, 26 May 93 03:16:26 EDT

From:    KEVWIL@delphi.com

---------- Recipe via Meal-Master (tm) v7.04

      Title: Pasta Sauce

 Categories: Sauces, Vegetarian

   Servings:  4

      1 cn Low-sod. tomato puree (15oz)

      1 cn Low-sod. tomato sauce (15oz)

      1 cn Tomato paste/no salt (6 oz.)

           Ground red pepper to taste

    1/8 ts Nutmeg

    1/2 ts Basil

      1 ts Parsley flakes

      3    Cloves garlic, minced

      1 ts Black pepper

      2    Shallots minced

    1/2 c  White wine

  Put all of the ingredients in a saucepan and simmer 15-20 minutes. Add the

  red pepper last to taste. Serve over pasta.


pesto-sauce

Date:    Mon, 27 Sep 93 13:05:30 EDT

From:    jayne@ejv.com (Jayne Spielman)

Lowfat Pesto	(adapted from Vegetarian Times)

2 cups	chopped fresh basil leaves

1 cup	chopped flat leaf parsley

1/4 cup	toasted breadcrumbs

2 cloves	minced garlic

3 Tbsp	light miso [paste]

1/4 to 1/3 cup	water

In food processor, combine everything except water. Pulse till

finely minced. With machine running, slowly add water until

reaches desired consistency.

According to VT, serves 6


pesto-sauce-2

Date: Fri, 14 Jul 1995 08:58:21 -0700

From: "Monica Schalock"  <schalockm@macnet.com>

I found a good-tasting fatfree pesto recipe in *The New McDougall

Cookbook* on page 190.  It is actually for a pasta salad (which was

very good,) butthe pesto could be used for other dishes too.

Pesto

1 pound fresh spinach

1 cup fresh basil leaves

3-4 cloves garlic

1/2 cup low-fat soy milk

1/2 cup oil-free Italian dressing

3 tablespoons onion powder

2 tablespoons soy sauce

Trim and wash the spinach.  Cook,covered, 2-3 minutes until

wilted. Drain.  Place spinach and all the rest of the ingredients in a

blender and process until smooth.

I used this cold for a pasta salad dressing, but next time I'll heat

it and try it hot.  My family, by the way, said that it tasted great,

but looked like pond scum!  I told them to eat with their eyes closed

:).

Hope you enjoy it.  Monica  schalockm@macnet.com


petes-vinasoy-sauce

Date:    Mon, 27 Sep 93 14:20:59 PDT

From:    Peter_Brooks <pb@hpocia.sj.hp.com>

Pete's Vinasoy

Makes roughly 10 ounces

  1/4 cup soy sauce.  Kikkoman works, but Tamari soy may be better

  1 tsp liquid smoke [optional]

  8 ounces cider.  I've been using cider vinegar, but the next batch

    will be the Tamari soy and some inexpensive balsamic vinegar.

Put soy, [liquid smoke] and the vinegar into a measuring cup.  Transfer to

a 10 ounce bottle.  (Mine says HCl from a long-ago chemistry laboratory.  :-)

I've not bothered to dose the stuff with additional spices, but you could

do so.  Contains roughly 200mg sodium/tablespoon.


potato-cream-sauce

Date:    Fri, 11 Nov 94 12:06:13 EST

From:    mangelo!kehrbaum@cbs1.attmail.com (kehrbaum)

                    *  Exported from  MasterCook II  *

                            Potato Cream Sauce

Recipe By     : Idaho Potato Pamphlet

Serving Size  : 4    Preparation Time :0:25

Categories    : Haven't Tried Yet                Potatoes

                Sauces                           Soups

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1      Small         Idaho Potatoes -- peeled and diced

     1/2  Cup           Water

   1      Tablespoon    Butter Buds(R)

   1      Tablespoon    Onion Powder

   1      Teaspoon      Vegetarian Bouillon

     3/4  Cup           Evaporated Skim Milk

     1/8  Teaspoon      White Pepper

In small saucepan, combine potato (small=4 ounces) and water.  Bring to a

boil, then cover and simmer until potato is tender, about 10 minutes.

Using an electric hand mixer, blend potatoes until smooth.  Stir in 1/2 cup

milk with the remaining seasonings, blending until smooth and adding

additional milk to reach a cream sauce consistancy.

Yield: 4 (1/2 cup servings)

                   - - - - - - - - - - - - - - - - - -

NOTES : Use as a base for creamy soups, casseroles, and scalloped potato

dishes, or anything to which you want to impart a velvety richness without

adding fat.


quick-pasta-sauce

Date:    Mon, 17 Jan 94 22:19:28 PST

From:    juliafr@lclark.edu (R. Julia F. Rudden)

Quick Pasta sauce

1 can S & W pasta style recipe ready tomatoes (some sugar, no oil)

1 small onion

1-6 cloves garlic (to taste)

1 T capers in vinegar

3-4 no oil sun dried tomatoes

3-4 no oil artichoke hearts

Saute onion and garlic in a little water until soft.  Add all other

ingredients , turn to low and continue cooking until the pasta (I used

vegetable spirals) is done.  My husband (who will eat vlf when I cook

for him) loved it!  The capers give it a fancier taste, I think.


red-pepper-sauce

Date:    Tue, 20 Apr 93 09:53:45 EDT

From:    "Hayes Dorton, MPL Corp., HAYES@MTNET2.WVNET.EDU"

 <hayes@mtnet2.wvnet.edu>

From the May issue of the McDougall Newsletter

Red Pepper Sauce

2 large red bell peppers, chopped

1 small round onion, chopped

2 cloves garlic, minced

1/4 cup water

1/2 Tbs. white wine vinegar

1/8 tsp. crushed red pepper

1/8 tsp. white pepper

dash or two Tabasco sauce

1/2 to 1 Tbs. horseradish (optional)

Place peppers, onion and garlic in a sauce pan with the water.  Cover and cook

over low heat until peppers are very soft, about 15 minutes.  Transfer to a

food processor or blender and process until smooth.  Return to sauce pan.  Add

remaining ingredients.  Heat over low heat for 5 minutes to blend flavors,

stirring occasionally.  This makes an excellent spread for bread, a dip for raw

vegetables, or double the recipe and use it as an interesting pasta sauce.  To

really jazz this up, try additng from 1/2 to 1 Tbs. horseradish to the sauce.

Makes 1 cup.  Prep time:  10 min.  Cooking time:  20 min.


red-pepper-sauce-2

Date:    Tue, 13 Sep 94 15:14:46 EDT

From:    dgarland@cdplus.com

red pepper sauce

1 jar roasted red peppers (probably about 12 ounces) or roast your own.

1 handful basil

1/2 handful italian parsley

4 heads of garlic-- make that 4 cloves for normal people &^)

Process the above in a food processor until smooth. Toss with 1 pound

cooked pasta of your choice and serve. If you refrigerate it first,

be sure to get it to room temperature before tossing. It probably freezes

well, but I haven't tried it.

If it's too thick, add some vegetable stock-- I used between 1/2 and 1

cup.


red-pepper-sauce-3

Date:    Wed, 14 Sep 94 11:32:02 EDT

From:    MAYFLIES@aol.com

Red Bell Pepper Sauce

2 lg red peppers, seeds removed and quartered

1/2 c wine (white or blush - not red)

     Wine substitute: 2 Tbs balsamic or red wine vinegar

                                + enough water to make 1/2 cup

1/4 tsp salt

1-2 Tbs shallotts, minced

1 tsp fresh basil, minced (1/2 tsp dried)

1/4 - 1/2 c evaporated skimmed milk

Place peppers, wine, salt and just enough water to cover in a sauce pan and

bring to a boil.  Reduce heat and simmer for 10 min or until peppers are

tender. While the peppers simmer, saute shallotts in a little olive oil Pam.

Place peppers in a food processor or blender, reserving the liquid, and

puree.  Pour puree in with the shallotts and add evaporated skimmed milk and

basil.  Gently heat through (if too thick, add some reserved liquid) and then

either toss with pasta or let cool and refrigerate until ready to use.  This

can be re-heated in the microwave or over med. low heat on the stove.

Garnish with a sprinkling of parsley or a few basil leaves.


red-pepper-sauce-4

Date:    Wed, 09 Nov 94 11:06:34 EST

From:    kelly roddy <kroddy@falcon.bgsu.edu>

red pepper sauce

It was really very simple. I cut about 6 red peppers in strips and placed

them on a cookie sheet. I placed about 1/2 bulb of garlic (don't peel

the cloves) in some foil and put all of this in the oven on 425 for about

a half hour. (The tips of the peppers were just starting to look charred,

so I took them out.) I let them cool for a while then tossed peppers and

garlic into the food processor with a little basil and zapped. (Be sure

to peel the garlic before zapping.)

This mixture adds a lot of flavor to an ordinary tomato sauce or it can

be used by itself. Yum!


roast-pepper-sauce

Date:    10 Mar 94 13:38:21 EST

From:    MATRAY@bms.com

Roast-Pepper Pasta Sauce

1 Large Bell Pepper (I used a green one)

1 - 2 Tablespoons Fat-Free, Plain yogurt

Black pepper, to taste

Sweet paprika, to taste

some chopped chile pepper (optional)

    Roast the bell pepper (see below for a method that works for me).

Place in a blender with the yogurt and the chile pepper, black

pepper, and blend.  Alternatively, put in a small saucepan and blend

with a hand-held blender.

Heat the resulting mix in the saucepan, and pour on your pasta.

Sprinkle with paprika for color.  Tates great with some fat-free cheese

melted on top!

Roasting: put pepper under the broiler until the skin is black

and charred.  Remember to turn the pepper to blacken both sides, and to

pierce it once or twice before broiling.  Place in a paper bag when done,

fold over the top, and let sit(the pepper steams in its own skin

at this point).  Remove from bag and pull off all the charred skin.

cut open and remove seeds and stem.


roasted-eggplant-sauce

Date: Wed, 27 Sep 1995 23:40:12 -0400

From: ReddHedd@aol.com

ROASTED EGGPLANT & TOMATO SAUCE

1 eggplant

1 1/2 c. Tomato sauce

4 fresh garlic cloves, finely minced

2 Tbsp. Capers, rinsed & coarsely chopped

Pinch hot pepper flakes

2 tsp. Dried oregano

2 tsp. Fresh basil leaves, chopped

Salt

Freshly ground pepper

Preheat oven to 450 F.  Prick the eggplant in a few places with a knife.

 Place on a baking sheet & roast for about 40 minutes, turning occaisionally

for even cooking, until the eggplant is tender but not falling apart.  Remove

from oven & let cool.  When eggplant is cool enough to handle, peel it & dice

the pulp.  Place pulp in a colander to drain away any bitter juices.  Discard

the skin.  Warm the tomato sauce in large saute pan over medium heat.  Add

the eggplant & the rest of the ingredients & warm through.  Season to taste

by adjusting the salt, pepper & hot pepper flakes.  (If tomatoes are tart,

add a pinch of sugar to compensate.)  (NOTE: Roasted red peppers, peeled, may

be added to the dish for extra flavor.)  Serves 4.  51 calories per serving.

 0 g fat.  7% of

calories are from fat.  [This is great with pasta too.  From Ornish "Eat

More, Weigh Less."]


roasted-veg-sauce

Date:    Fri, 26 Aug 94 16:08:00 EDT

From:    "Anne.Cox" <20676AC@msu.edu>

Easy Roasted Vegetable Pasta Sauce   (serves 8)

2 red bell peppers, sliced in 1/2" wide strips

3 big onions, or 4 small onions

approximately half a bulb of garlic (many cloves)

1 lb. mushrooms, cleaned and sliced

2 jars ff spaghetti sauce or homemade equivelent

2 T fresh basil, minced

Pasta: Use penne,rigatoni or some other substantial pasta

Preheat oven to 400.

You will need 2 non-stick standard size baking sheets.

Cut the bell peppers into strips and place on a non-stick baking sheet, skin

side down.  Cut the onions into thick (1/2") slices and place on baking sheet.

Peel the skin off the garlic cloves and set the cloves on top of the onion

slices (one clove per onion slice).  Bake at 400 for 30-40 minutes.  The

vegetables should be soft and have just a few brown spots.

While the vegetables roast, slice the mushrooms and saute them in 1 T water in

the bottom of a big saucepan. When they are cooked, add the 2 jars of

spaghetti sauce and the basil.  Warm the whole sauce through and allow to

simmer until the roasted vegetables are done.  Dump the roasted vegetables

into the sauce and stir to separate the onion rings.

Serve over penne pasta (which was cooking while you made the sauce since you

think ahead, of course).  Ridiculously simple, but it tastes good.


rosemary-garbanzo-sauce

Date:    Tue, 20 Apr 93 10:04:28 PDT

From:    therese@garnet.berkeley.edu

This is from the book, "125 Best Meatless Pasta Dishes"

Sauce of Tomatoes, Rosemary, and Garbanzos

1 28-oz can whole tomatoes

2 medium cloves garlic, minced

2 tablespoons fresh flat-leaf rosemary

1 16-oz can garbanzo beans (aka chickpeas) drained*

Dried pasta, rigatoni or other tubes are best with this. Put on the pasta

water before you start making the sauce - it will be done when the pasta

is!

Drain the tomatoes and chop them coarsley.  Put in a saucepan with the

garlic and rosemary, and simmer until the tomatoes start breaking up and

the sauce has reduced, about 10 minutes (I like my sauce saucy and so

usually add the tomato-drainings).  Add the beans to the sauce and heat

through.  Serve over hot pasta, garnishing with cheese if desired.

* The original recipe called for 1/2 cup chickpeas, but I love them and

so put in a whole can.  Do as you please with this!


shallot-mustard-sauce

Date: Sat, 17 Jun 1995 13:02:31 -0800

From: asha@hopf.dnai.com (Asha Dornfest)

Shallot and mustard sauce

 From Ornish...I've served it drizzled over steamed green beans, but I think

it would also be good on asparagus, brocolli, artichokes and as dressing for

a bean salad.

4 shallots

2 c. vegie stock

  (I used Knorr's cubes for ease, but I just realized how high in sodium

they are.  I also find that S&W canned vegie broth is too onion-y   smelling

and tasting for me.  Next time I would take the time to make   homemade.)

1/2 c. chopped fennel

  (I ommited this since I didn't have any, but sounds yummy)

1 teaspoon nonfat milk powder

2 teaspoons Dijon mustard

1 teaspoon chopped fresh tarragon

  (I used a generous pinch of dried)

Salt and pepper

Preheat oven to 350.  Bake unpeeled shallots for 35 minutes, or till soft

and tender.  Peel and chop roughly.  In a saucepan, combine stock, fennel,

shallots and milk powder.  Bring to a boil and simmer for 30 minutes.

Transfer to food processor and puree till smooth.  Whisk in mustard and

tarragon.  Season with salt and pepper.

(Since I used vegie boullion cubes instead of homemade broth, the result

after 30 minutes of simmering was too salty.  I added a few spoonfuls of

nonfat yogurt to dilute, and it worked well.)


southeast-curry-sauce

Date:    Sat, 28 Aug 93 02:35:03 EDT

From:    dp661@cleveland.freenet.edu (Dr. Neal Pinckney)

Southeast Asian Curry (Thai, Vietnamese, Burmese, Laos, etc.)

1 heaping tblspn Golden Bell Madras curry powder

1/2 cup minced fresh onion

1 tblspn garlic (fresh minced or packed in oil)

5 dried bay (laurel) leaves

1/2 cup soy milk (can use non-fat yogurt)

1 tspn coconut extract, (a synthetic flavor)

In a non-stick pan with Pam, a few drops of olive oil, or margarine (a

teaspoon of olive oil will really enhance the flavors) suate the

onions until slightly golden, add the garlic and the curry powder,

stir and let cook, but before the onions turn dark, add a cup of warm

water and the bay leaves.  Simmer gently for a while (the longer the

better) and add whatever ingredient you may be currying to cook to the

desired degree.

This sauce is rather thin. It can be thickened with a tablespoon of

cornstarch (dissolved first in 1/4 cup of cold water) or by mixing a

tablesppon of flour with the curry powder before adding it. Another

way to thicken it is to add a diced potato as soon as the liquid is

added.

Any combination of vegetables, tofu or tempeh will become rich of

eggplant on the BBQ and then add them, or cook the small white

egg-sized Thai eggplant in the sauce.


spaghetti-sauce

Date:    Thu, 09 Dec 93 08:16:55 EST

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

spaghetti sauce

2 cans (28 oz each) tomatoes, whole or crushed with puree

2 cans (6 oz each) tomato paste

1 huge onion, chopped

4 cloves garlic, minced or equivalent in powder or pre-minced form

1/2 cup burgundy wine (or whatever you like)

1 T Italian seasonings

freshly ground black pepper

1/2 tsp dried pepper flakes

a handful of sun-dried tomatoes (6-8), soaked in hot water and chopped

I use a slow cooker (crock pot) to make this sauce so I don't spend a

few hours in the kitchen.

Put the tomatoes and tomato paste in the crockpot, set at low.  Saute the

onion and garlic in some water or broth.  When onions are translucent, add

to the tomatoes.  Then add the rest of the ingredients and stir.  Cover, cook

for 8-10 hours.


spaghetti-sauce-2

Date:    09 Dec 93 14:49:41 CST

From:    "Anne Bolter"  <ANNEB@cc1.uca.edu>

Spaghetti Sauce

4 large cans whole tomatoes (food process if you want the sauce to

thicken faster)

2 large cans tomato sauce

2 cans tomato paste

2 tomato paste cans of water

1 large onion (food process until it's just goo)

1 clove garlic crushed or same amount of precrushed garlic

Crushed Red Peppers to taste

2 Tablespoons Basil

1-2 Tablespoons Italian Seasoning

Optional 1 tablespoon sugar (it does tend to take the *bite* out of

the tomatoes)

1 zuchinni diced

1 package fresh mushrooms sliced

Dried onion soup mix which has been rehydrated.

Use the onion soup mix to gently saute the mushrooms, zuchinni,

onions and garlic.  Add the tomato products and water.  When warm add

the seasoning.  Keep on low to medium heat *forever*, o.k. it only

seems like forever, but at least for three-four hours.  This sauce

will cook down and thicken.  Serve with appropriate pasta noodles (or

whatever you have handy in the pantry).


spaghetti-sauce-3

Date:    Fri, 17 Jun 94 16:28:18 PDT

From:    vmh@IntelliCorp.COM

Spaghetti Sauce

I just make my own. Takes about 10 minutes to chop and

20-40 minutes to simmer, depending on how soft you want

the tomatoes. Amounts are approximate, since I never

measure anything for this.

In a large pan combine:

1/2   red onion (if I feel oniony, I use a whole one)

6-12  Roma tomatoes, chopped coarsely

1 can Italian style tomatoes with juice

1 can tomato sauce (large)

1 heaped tablespoon tomato paste (if you like the taste of

  tomato paste, use more; if you hate the taste of tomato

  paste, skip it and use corn starch (see below))

spice to taste with sweet paprika and ground white pepper.

Bring to a boil, then simmer stirring occasionally until about 10 minutes

from done. That is usually when the sauce starts to thicken a bit and

the tomatoes are soft.

Then add:

1/2 pound of mushrooms (If I feel mushroomy, I use 1 pound)

1/2 pound of tofu in small cubes (optional)

1/2 bunch of chopped parsley

Optional herbs: fresh basil leaves or fresh oregano

Simmer for 10 more minutes and serve.

Note: If you want the sauce to thicken faster, add some

      cornstarch and cook on high for a while. Remember

      to dissolve the cornstarch in a bit of cold water

      before adding it. I use one heaped teaspoon.

This serves 2 very hungry people for a main dish and

there is usually enough left for a small leftover dinner.


spicy-bbq-sauce

Date:    Thu, 05 Jan 95 12:03:19 PST

From:    Valerie Schultheiss <valerie@halcyon.com>

I know it's a little early in the year for barbecuing whatever one

barbecues, but I made a batch of this last night and it's GREAT on

baked potatoes or hash browns.  I love this stuff so I make it pretty

regularly.  IMHO it's better than anything that comes out of a bottle.

It was originally a Spice Islands recipe, but the only thing in it

that's unique to Spice Islands is the hickory smoked salt.  (It's in

the spice section of the supermarket, don't laugh, I've been asked.)

You could of course substitute liquid smoke and regular salt.

SPICY BARBECUE SAUCE  (makes about 1-1/2 cups)

Mix together in a small (1-1/2 quart) saucepan:

3/4 cup catsup

2 Tbsp (veggie) Worcestershire sauce

1/2 cup water

6 Tbsp red wine vinegar

1 Tbsp brown sugar

1 small bay leaf

Mix together in a small bowl (blend well):

1 tsp dried oregano

1 Tbsp paprika

1/2 tsp garlic powder

1 tsp (or more) chili powder

1/2 tsp ground cloves

1 tsp cracked black pepper

2 Tbsp whole mustard seeds

2 tsp Spice Islands hickory smoked salt

2 Tbsp onion powder

Add dry ingredients to liquids and mix well.  Bring mixture to a boil,

then simmer 1 hour over low heat.  Covered or not; it splatters if you

don't cover it but if you don't mind cleaning up your stove the sauce

thickens up more if it's uncovered.  (take out the bay leaf!)


spicy-lentil-sauce

Date:    Sat, 02 Apr 94 22:39:17 EST

From:    MASCOLINI@wmich.edu

Spicy Lentil Sauce

The following recipe for spicy lentil sauce is from heart-healthy recipe book

published by Borgess Hospital, Kalamazoo, MI.

1/2 cup dried lentils

1 small onion, chopped

1 clove garlic, minced

2 vegetarian vegetable bouillon cubes

2 cups water

1/4 teaspoon dried oregano*

1/8 teaspoon crushed red pepper*

1/8 teaspoon black pepper

2 tablespoons dry red wine

1 tomato, peeled, seeded, and diced

1-1/2 teaspoons red wine vinegar

1 (6-oz.) can low sodium tomato paste

4 cups hot cooked pasta, cooked without oil or salt in the water

[I followed the recipe exactly the first time I made it and found it too

bland.  I have been adding about a tablespoon of oregano as well as a

teaspoon of dried sweet basil and a teaspoon of dried parsley.  I also use

about 1/4 teaspoon of red pepper.]

Sort and wash lentils; place in a small bowl.  Cover with water 2 inches

above lentils.  Set aside, and let soak overnight.

Make broth by covering bouillon cubes with 2 cups of boiling water.

Combine onion, garlic, and broth in a 2-quart glass measure.  Cover with

heavy-duty plastic wrap, turning back 1 corner to vent.  Microwave (high),

for 2-3 minutes or until vegetables are tender.

Drain and stir in reserved lentils as well as oregano, red pepper, black

pepper, and wine.  Cover, vent, and microwave (high), for 10-12 minutes,

stirring every 3 minutes.

Add tomato, red wine vinegar, and tomato paste, stirring well.  Cover, vent,

and microwave (high), for 12-15 minutes or until lentils are tender and sauce

is thickened, stirring every 3 minutes.

Combine hot cooked pasta and spicy lentil sauce in a large bowl, tossing

gently.  Serve immediately.  Yield:  4 servings.


spicy-pasta-sauce

Date:    Thu, 24 Feb 94 23:23:02 EST

From:    mayflies@aol.com

Spicy Pasta Sauce

1 clove garlic - minced

1/2 cup onion diced

1/4 cup wine, broth or water

1 red or yellow bell pepper, roasted with skin removed - diced

2 cans diced tomatoes (28 oz) or 3 1/2 cups fresh, with juice

2 tbs fresh basil - minced (1 1/2 tbs dried)

2 tbs fresh parsley - minced (2 tbs dried)

1 tsp dried crushed red pepper - in spice section at grocer (If you like it

really spicy you can add more)

salt to taste

To roast bell pepper:

Core the pepper, remove seeds and cut into 3 or 4 sections.

Place under broiler for approx. 5 min. until skin is charred.

Place in plastic bag and close tightly(this steams it).Set aside.

Saute onion and garlic in wine until soft.

Add tomatoes, basil, parsley and crushed pepper.

Bring to a boil then turn heat down and simmer uncovered.

Peel skin off bell peppers, then dice them and add.

Continue simmering uncovered until most of the liquid has evaporated - about

20 minutes.

Transfer sauce to blender or food processor and blend until smooth -

depending on your blender capacity you may need to divide sauce and do this

in 2 batches  (If you prefer a chunky sauce omit this step)

Pour sauce immediately over steaming pasta and garnish with basil leaves and

sprinkle on parmesan (1 tbs shredded =1.5 g fat.


spicy-stroganoff

Date:    Mon, 26 Sep 94 10:08:28 EDT

From:    jane@apollo.hp.com

-----------------------

| Spicy Stroganoff    |

-----------------------

The first step in this recipe is to make the carrot paste:

   (This carrot paste recipe makes enough for use with several meals.

    The mixture freezes well.)

   2 large onions or leeks

   1 bag of carrots, cut into thin rounds

   4 cloves of garlic, diced

   stock granules (amount that would normally go with 2 cups of water)

   1 packet of Butter Buds

   optional: white wine

   pepper to season

   Saute onions/leeks.  Add other ingredients, and then add

   some water--enough to just cover carrots with the liquid.  Simmer

   about 45 minutes to an hour, stirring every 10-15 minutes -- adding liquid

   as nesc. to stop burning.   When carrots are tender, and break apart

   easily, turn off heat and let cool long enough to transfer to a food

   processor.

   Process in parts until all is a pureed paste.

   Divide into 4 parts.  Save out one of these for use and put the other parts

   in the freezer.

   (The original poster mentioned using this carrot paste diluted with

   evaporated skim milk to make a pasta sauce.)

Now that the carrot paste is done, here's the rest of the recipe:

1 medium onion, sliced

2-3 cloves of garlic, minced

1 1/2 tsp. paprika

1/2 tsp. cayenne

1 tsp. dill weed

12 oz. fresh sliced mushrooms

(veggies or poultry)

Saute (veggies or poultry) with onion and garlic.  Add spices and mushrooms.

Mix together and pour in:

2 cups non-fat milk

1/3 cup flour

1 packet of stock granules (or about 2 teaspoons)

carrot paste

  Simmer 5 or 10 minutes until mushrooms and onions are cooked and mixture is

  thickened. Add salt and pepper to your taste.  Stir frequently.

Serve over noodles of your choice.


spinach-sauce

Date:    Sat, 08 Apr 95 18:59:36 PDT

From:    manicd@SIRIUS.COM

Tired of tomato sauce? This is really easy to make and one of my favorites,

terrific with pasta or rice. When we have this with brown rice, I add

oregano for a Greek-style flavor.

Easy Spinach Sauce

1 package frozen spinach, cooked and drained of all water

1/2 cup vegetable broth

3 cloves garlic, more or less to taste

1 tsp onion powder

salt & pepper to taste

Put spinach, garlic and spices in blender and add 1/2 of the vegetable

broth. Blend until smooth, adding more vegetable broth if necessary (more

broth = thinner sauce). After blending, return to saucepan and heat until

hot. Serve over rice or pasta.


spring-roll-sauce

Date:    Sun, 14 Aug 94 11:28:20 PDT

From:    williams@lanl.gov (Louise Williams)

                SWEET SAUCE FOR SPRING ROLLS

        (makes enough for about 3 dozen spring rolls)

4 T. sugar

1/4 c. soy sauce

1 c. broth or water

2 T. corn starch

1/4 c. cold water

1 clove garlic, crushed with 1/4 ts. salt

Combine sugar, soy sauce, and broth.  Bring to a boil.  Add corn starch

mixed smoothly with the cold water, and stir until the mixture thickens

some.  Simmer, stirring for 1 minute.  Stir in garlic.  Serve any

temperature.


stir-fry-sauce

Date:    Tue, 05 Jul 94 15:28:38 EDT

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

My typical sauce <T> for vegetables is:

3 T low sodium soy sauce

1 T sherry

1 T cornstarch dissolved in 3 T cold water

1 T honey or sugar (optional)

garlic powder and/or ginger powder to taste

     Mix well just before pouring over vegetables in skillet/wok.  Stir

sauce and vegetables quickly to cover.  Sauce will thicken quickly -- add

more water if it thickened too quickly.


sundried-tomato-sauce

Date:    Mon, 07 Feb 94 10:18:04 CST

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

SUNDRIED TOMATO SAUCE

3 oz. sundried tomatoes

1 oz. dried sweet red pepper

many cloves of garlic

add water to cover and cook all of this until the tomatoes are soft.

Pour into a blender.  Add a handful of fresh basil, a large pinch of oregano,

and black pepper to taste.  Puree until smooth.  Add salt if you think it

needs it.


sweet-potato-sauce

Date:    Mon, 07 Mar 94 14:28:07 PST

From:    J. Ari Kornfeld <ari@sibari.isl.sri.com>

SWEET POTATO SAUCE (for veg-rye-pancakes)

  serves six over rye pancakes.

2    medium    orange-flesh sweet potatoes/yams (about 1/2 pound)

1    handful   dried cherries (I used Trader Joes....)

1/2  Cup       apple sauce, unsweetend (I used Trader Joes Apple-Peach...)

1/2  cup       crushed pineapple

3    cloves    roasted garlic

2    Tbsp      fresh ginger, grated

1/8  tsp       cinnamon

1/4  tsp       allspice

1/4  tsp       mustard powder

3/4  Cup       vegetable stock

-  Chop and steam sweet potatoes until soft - don't peel.

- Add all ingredients and simmer until sweet potatoes have disolved.

  (Around 20 minutes?).  If  mixture dries out add more stock or more

  pineapple juice depending on your taste.


tomatillo-sauce

Date:    Thu, 31 Mar 94 09:55:51 +0500

From:    epochsys!aiko@uunet.uu.net (Aiko Pinkoski)

from Reversing Heart Disease

Tomatillo sauce

---------------

10 tomatillos, husked

2 jalapenos, veins & seed removed

1/2 large onion, cut into large chunks

3 peeled cloves garlic (I used 5 since mine were small :-)

large bunch cilantro (I used about 1 cup lightly packed)

optional cumin...I forgot & didn't miss it.

Put tomatillos, jalapenos, onion & garlic into boiling water.

Simmer (don't boil) until tomatillos turn bright green, then olive green

(took about 10 minutes, the tops of mine never turned olive green).

Don't overcook or the the tomatillos will split open.  Take vegies out

w/slotted spoon into blender, add cilantro (I just took off the thickest

stems) and puree.  Add cumin and more (raw) peppers or garlic if you want

it spicier.  Add cooking liquid to thin sauce if necessary.


tomato-basil-pesto

Date:    Thu, 06 Jan 94 09:03:06 EST

From:    Sean Culhane <culhane@vis.toronto.edu>

Here's my modified version of Bradley Ogden's "Tomato and Basil Pesto"

on page 310-311 of Ornish's _Eat_More,_Weight_Less_.

  Tomato and Basil Pesto

  ======================

  Makes about 1.5 cups ... serves 6 (freezes very well)

   3 medium vine-ripened tomatoes

   2 cups tightly-packed basil

 1/2 cup tightly-packed Italian parsley

   2 cloves minced garlic

   2 tsp balsamic vinegar

   2 tsp fresh lemon juice

     salt (to taste -- optional!)

     freshly ground black pepper (to taste)

* Core the tomatoes and cut in half.  Grill over very hot coals for only

  a few minutes to take some of the colour and flavour.  (Use oven broiler

  if you don't have access to hot coals.)  Remove from the grill and set

  aside to cool.

* Place basil, parsley, and garlic in a food processor.  Process until

  smooth.  Add the tomato, vinegar, and lemon juice and process.  Season

  with the salt and pepper to taste.  (I always leave out the salt and go

  heavy on the black pepper)

Tastes wonderful on homemade gnocchi or al dente whole wheat pasta.

Freeze excess in ice-cube trays, transferring to a ziplock bag once frozen.


tomato-pesto

Date:    Fri, 05 Nov 93 12:31:14 EST

From:    Margaret MADISON <madison@alpha.acast.nova.edu>

This is from one of Ornish's recipes:

Sun-dried Tomato Pesto:

1/3 cup sun-dried tomatoes, soaked in hot water to soften

2 garlic cloves, minced

1/4 cup balsamic vinegar

1/2 cup chopped fresh basil

1/4 cup chopped fresh Italian parsley

1 teaspoon capers

1 large tomato, seeded

Put all ingredients in a blender and process at high speed until well

blended and smooth.


tomato-sauce

Date:    Thu, 17 Feb 94 18:32:50 PST

From:    pris@netcom.com (Priscilla Barlow)

Tomato Sauce             adapted from The Fannie Farmer Cookbook

6 oz can tomato paste

28 oz can tomatoes

1 carrot, grated

1 onion, chopped till pieces are pea-sized

2 cloves garlic, minced

pepper and salt to taste

1 tbsp. dried basil

Cook the onion in a couple of tablespoons of water until it starts to become

transparent, stirring frequently.  (I use a teflon pan, btw).  Add the

minced garlic and cook for about two minutes.  Then dump in the tomato

paste, tomatoes, carrot, pepper, and dried basil. Simmer for 30-45 minutes.

You might also like to add red pepper flakes when you add the other spices.

Cook it until it's the thickness you like--thicker is better than thinner

for pizza, of course.


tomato-spinach-sauce

Date:    Thu, 02 Jun 94 12:52:10 EDT

From:    "H.L. Darby" <lawhld@gsusgi2.gsu.edu>

tomato spinach sauce

1/2 cup      ff spagetti sauce

1-1 1/2 cup  spinach

1 Tbs each   fresh dill, thyme, and marjoram

5-6          fresh basil leaves

2-3 colves   fresh garlic

2-3 cups     water

1 pkg        Lipton Tomato-Herb soup (dry)

Put all sauce in pot (rinse jar & use that too). Add soup powder.

Blenderize remaining ingredients using as much water as needed.

Add to the sauce and simmer until desired consistancy.


tvp-pasta-sauce

Date:    Sun, 03 Apr 94 13:42:52 CDT

From:    simmons@Texaco.COM (Robert L. Simmons)

Pasta Sauce

1/4 cup red wine

3 onions, chopped

6-8 cloves garlic, minced

1 cup chopped green bell pepper

1/2 lb sliced mushrooms

2 15-oz cans whole tomatoes

2 15-oz cans tomato sauce

1 cup TVP

2 tbsp Worcestershire sauce (veg., if desired)

2 tsp powdered oregano (Margret says this is critical)

1 tbsp basil leaves

1/2 cup chopped fresh parsley

1/4 cup chopped fresh oregano

1/2 tsp black pepper

1/2 tsp salt

This makes about 12 cups of sauce, so you're going to need a big pot. I

used our No. 10 iron skillet.

Saute the onions in the wine until translucent. Add garlic, bell pepper

and mushrooms, and cook on low heat for about 20 minutes, stirring

occasionally. Add the remaining ingredients and simmer for about an

hour, again, stirring occasionally. Serve over pasta.


veggie-cheeze-sauce

Date:    Thu, 07 Apr 94 08:09:23 GMT

From:    nanette.blanchard@springsboard.org (NANETTE BLANCHARD)

from Victoria Moran's Get the Fat Out.

              VEGGIE-CHEEZ SAUCE

1 cup chopped onions

1 cup diced carrots

2 cups cooked (or canned white beans)

2 cups bean cooking liquid or water

Salt to taste (may not be necessary if using canned beans)

2 garlic cloves (optional)

Crushed red pepper to taste (optional)

Saute onions and carrots in water until soft. Puree them in a

blender with the cooked white beans and the cooking liquid or

water and salt. If the garlic or red pepper is appropriate for

the dish that will receive the sauce, add one or both of these

while blending.

    In another part of the book it states that the Veggie-Cheez

Sauce is good over baked potatoes.


veggie-sauce

Date:    Wed, 16 Feb 94 22:06:59 CST

From:    Cristina Perissinotto  <mcpg1309@uxa.cso.uiuc.edu>

*Sauce with veggies*

Ingredients:

1 can of tomatoes

1/2 onion

1 big carrot

1 stalk of celery

2 hot peppers (optional)

a good amount of basil leaves

Preparation

Chop up carrot celery and onion (wash'em first, of course)

and pour them in the skillet with the canned tomatoes.

Let it cook for twenty minutes. Then add chopped basil,

and some salt if needed. Cook for five  more

minutes. This sauce is best with gnocchi.


white-sauce

Date:    Wed, 14 Sep 94 23:46:03 PDT

From:    JULAGAY@UCRAC1.UCR.EDU

 	Many years ago when I purchased my Osterizer, it came with a cook

book: _Blending Magic_ by Bernard Jensen.  On page 183 is a Basic White

Sauce

3 Tbls Rice Polishings

1 cup milk (non-fat is ok)

3/4 tsp vegetable seasoning

dash Dulse powder

small sprig thyme

-Blend smooth in blender, then put in saucepan and bring to a boil, stirring.

The recipe suggests adding 1 Tbl butter, which I find to be

unnecessary.  Though the seasoning suggestions are nice, I found that

they were quite opptional - sometimes no seasonings are in order - and

at other times different seasonings are better, depending on what the

roux, or "white" sauce will be served with.  The only part of the recipe

that I "hold" to is the proportion of 3 Tbl rice polishings to 1 cup

liquid.  Even here, the proportions can be adjusted depending on how

thick the desired roux should be.  The liquid doesn't even have to be

milk.  Besides the health benefits, I like recipe because it is

relatively quick and fairly foolproof.


white-spinach-sauce

Date: Thu, 10 Aug 1995 13:59:55 -0700 (MST)

From: joannel@CCIT.ARIZONA.EDU

White spinach pasta sauce

This is a pasta sauce, that I have made many times for my part-time SAD

husband, and we both love it.  Hope you do too!

1 8oz. container of fatfree ricotta cheese

1/2 cup skim milk

blend in cuisinart/ blender till creamy

in sauce pan, saute 1/2 cup chopped onion with several cloves of chopped

garlic, till blanched.  Add basil, pepper and salt( sorry I never measure

my spices) Add 1 10oz package chopped spinach well drained. Can use fresh

steamed spinach.  Cook unil spinach heated thouroughly.  Add ricotta

cheese sauce and simmer until thickens.  Tops any pasta, but works best

on a small shell type.  On occasion, will add lemon juice to cheese to

vary the flavor.  Enjoy, also great cold!


zesty-pasta-sauce

Date:    Wed, 20 Apr 94 04:18:27 EDT

From:    mayflies@aol.com

Quick and Easy Zesty Pasta Sauce

various sliced mushrooms (as many as you like-I used 4oz)

1-2 cloves garlic, minced

red wine (I used beaujoulay sp?)

2 Tbs dried Italian herbs (any combo of rosemary, oregano, thyme, marjoram,

parsley, etc.)

28 oz can choice cut diced tomatoes(4c fresh)

1/2 tsp (scant) crushed red pepper

Saute mushrooms in a large nonstick pan for 2 min (Pam optional)

Add minced garlic and continue to saute 2 min more

Add 1/4 c red wine, 1 Tbs herbs & cook until reduced - 5 min or so

Add tomatoes and bring to a lively simmer

Add other 1 Tbs of herbs, crushed red pepper

You may add more wine if you like (1/4-1/2c)

Continue simmering for 15 - 20 min, stirring occasionally until tomatoes

soften and juices reduce a little

I served it tossed with herbed pasta and it was fantastic


zucchini-sauce

Date:    Mon, 04 Oct 93 18:23:11 EDT

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

Zucchini Sauce  (vegan)

            serves 2

2     Cups        grated zucchini (2 medium)

2     Tbsp        nutritional yeast

1     tsp         prepared mustard

1/4   tsp         salt

1/8   tsp         pepper

1/2   small       onion, sliced in thin rings and separated

4     cloves      garlic, minced

1     Tbsp        ginger, grated (or finely minced)

1/4   Cup         water or vegetable stock

In a small bowl, mix together zucchini, nutritional yeast, mustard,

salt and pepper.  Warm a small non-stick saute pan over

medium heat.  Sweat onions in covered pan for 3 minutes.

Remove cover, add 1 or 2 tsp of the water and stir to free any

browned bits of onion.  Add ginger and garlic to the pan with

another tsp of water and cook for 2 more minutes.  Pour

the zucchini mixture and remaining water into the pan, stir,

reduce heat to med-low, and simmer, stirring occasionally, for 4

or 5 minutes, until it reaches the desired thickness.

Serve over steamed vegetables, pasta, veggie burgers, etc.

per recipe (aprox): 148 cal, 0.8 g fat (5% of cals), 9.68 g protein


apple-cinnamon-bars

Date: Thu, 5 Oct 95 08:22 EDT

From: jgordon@cce.cornell.edu (Jan Gordon)

fatfree and can be vegan and wonderfully aromatic!  Very quick and easy as a

bonus!

---Apple Cinnamon Bars---

1 cup whole wheat flour

1/2 cup rolled oats

1 tablespoon ground cinnamon

1 teaspoon baking powder

1/4 cup brown sugar

2 eggwhites or 1 egg equivilent EnerG

1/2 cup soy or dairy milk

1/4 cup apple juice concentrate

1/4 cup raisins or craisins

about 1 1/4 cup chopped peeled appled

Soak the raisins in the apple juice concentrate for 30 minutes.

Spray 8" square pan with vegetable spray (or use non stick pan)

Stir together dry ingredients.  Add apples and toss to coat.  Stir together

all  wet ingredients.  Pour wet stuff into the dry, fold together just to

evenly moisten the dry ingredients.  Spread this thick batter into the

prepared 8" pan, bake at 350 degreed F for 20 minutes.

BTW, have you all discovered the non frozen applejuice concentrate?  It is

in the juice aisle of my market, I was skeptical, but it is actually fine

and very convenient.


applesauce-leather

Date:    Fri, 09 Sep 94 09:36:31 PDT

From:    Ann Ausich-Austin <aaa@svpal.org>

Applesauce Leather

2 # apples, peeled, cored and chopped.

1/4 cup lemon juice

1/2 cup sugar

1 tsp cinnamon

Simmer apples over medium heat about 20 minutes or until very soft.

Place in blender and add the other ingredients.

Dehydrate in a dehydrator or in oven.*

To dry in an oven just set temp at lowest possible setting --about 140

degress would be good.  Dry until fruit feels leather like ;yet pliable.

This would probably best be done on parchment paper,  Remove the leather

while it is still warm and roll it up.


berry-leather

Date:    Fri, 09 Sep 94 09:36:31 PDT

From:    Ann Ausich-Austin <aaa@svpal.org>

Bosenberry or Blackberry Leather

Puree 1 quart of berries.

Add 1/4 cup sugar

Just heat through on the stovetop.  Strain through cheesecloth to remove

seeds.

Dehydrate in a dehydrator or in oven.*

To dry in an oven just set temp at lowest possible setting --about 140

degress would be good.  Dry until fruit feels leather like ;yet pliable.

This would probably best be done on parchment paper,  Remove the leather

while it is still warm and roll it up.


chex-mix

Date: Tue, 20 Jun 1995 12:26:28 -0500 (CDT)

From: Nanci Borg <nborg@creighton.edu>

VLF Chex Mix

5 cups wheat chex

5 cups rice chex

5 cups cheerios

2 - 3 cups fat free pretzels

1/2 cup fat free margarine melted with

1/2 cup fat free Italian salad dressing

2 to 4 tbls. Tiger Sauce or Hot Sauce (Gives wonderful zip)   Can eliminate

2 to 4 tbls. soy sauce or to taste

garlic powder to taste

Mix together the dry ingredients in large bowl.  Melt together margarine,

dressing on low heat (may look weird since it won't melt like normal fat

containing margarine, but let it go a few minutes than use a whisk to mix

it and it's fine).  Add Tiger sauce, soy, and garlic powder.  Stir and

turn off heat allowing to cool for a few minutes.

In the meantime, heat up your oven to 250 degrees and spray two cookie

sheets lightly with a garlic or butter flavored spray (Spray is optional)

Drizzle slowly (a little bit at a time) the liquid mixture over the dry

mixture.  Stir, drizzle some more, etc.  I really take my time mixing so

that I don't make anything soggy, and everything gets well coated.

Spread in a single layer on baking sheets and bake 75 minutes.  Every 20

minutes I open the oven, stir the mix a little and close it back up.

Sometimes I reverse which oven racks the pans are on.

When done, shut off the oven and open the door slightly.  I leave

the pans in the oven to cool and continue drying.  Store in an airtight

container.

The cheerios remind me of peanuts--hard and crunchy (They shrink).

We love this zesty snack.  I hope you do to!


chickpea-crunchies

Date: Tue, 15 Aug 1995 08:03:35 -0500

From: Debbie-Cowherd@uiowa.edu (Debbie Cowherd)

This weekend I checked out a book from the library called _High-Flavor

Low-Fat Vegetarian Cooking_ by Steven Raichlen which contains the roasted

garbanzo recipe Jaana asked for.  (This book is not vlf by the standards of

this list, with most recipes calling for at least 1 tablespoon of oil, but

in most of them the oil is used to saute vegetables and probably easily

eliminated.  The other ingredient choices are, in most cases, consistent

with fatfree guidelines.  And the photographs are gorgeous.)

Chickpea Crunchies

2 cups cooked chickpeas, drained well and blotted dry

1/2 teaspoon each of the following seasonings:

        salt (if you used canned beans reduce or eliminate the salt)

        freshly ground black pepper

        ground cumin

        ground coriander

1/4 teaspoon cayenne pepper

1.      Preheat oven to 400 degrees F

2.      Toss the chickpeas with seasonings and spread on a nonstick baking

sheet and bake for 30-40 minutes or until golden brown and crisp.

Makes about 1 1/4 cups (serves 4)


chickpea-snacks

Date:    Tue, 27 Sep 94 23:53:28 EDT

From:    Redcz@aol.com

From Paul Prudhomme's book "Fork in the Road".

Additional comments at the end.

Chickpea Snacks   (Takes 2-3 days)

Ingredients for the seasoning mix

   2 teaspoons salt

   2 teaspoons onion powder

   2 teaspoons garlic powder

   1 teaspoon dry mustard

   1 teaspoon turmeric

   3/4 teaspoon white pepper

   1/2 teaspoon black pepper

   1/2 teaspoon cayenne

Combine all of the above in a small bowl.

Other ingredients

   1 packet artificial sweetner (1-gram)

   1/2 pound dried chickpeas

    5 cups water

   1 cup apple juice

   1 cup vegetable stock

Combine 1 TABLESPOON ONLY of the seasoning mix with the artificial sweetener

and set aside.

Place the chickpeas and water in a container, add the rest of the UNsweetened

seasoning mix, and soak overnight in the refrigerator.  The peas will be more

than double in volume, so make sure the pot is big enough to hold them.

The next day:

Place chickpeas and the (seasoned) soaking water in a 5 quart pot over high

heat.  Add apple juice and cook 20 minutes.  Add vegetable stock and cook

until peas are just tender, 40 minutes.  Remove from heat, drain peas in

colander, rinse well, and drain.

Sprinkle peas evenly with reserved sweetened seasoning mix.

Now you can cook them one of two ways.

1.  Use a food dehydrator.  Spread evenly around the trays and dehydrate

until peas are dry and crunchy, about 20-22 hours.

2.  Use an oven.  Spread peas on cookie sheets or sheet pans and cook at 150

degrees until dry and crunchy, about 20-22 hours.

COMMENTS:

I didn't have white pepper so used 1 teaspoon black pepper total.

I tried this recipe both with and without the artificial sweetner and it's

better *with* it.  Regular sugar doesn't work at all.

Did not have a dehydrator, dryed them in the oven.  It took 15 hours one

time, 20 hours another.  Must have been the number of times I opened the oven

door.  You have to move the pans from one shelf to another and turn them

every couple of hours or they won't dry evenly.  I did not stir the peas.


energy-balls

Date:    Mon, 07 Feb 94 08:39:25 EST

From:    00palundy@leo.bsuvc.bsu.edu

Here is a recipe for "Energy Balls" by Joseph Bank.  I found it in the March

issue of Bicycling magazine.

Ingredients

24 Dried Figs                  1/3 cup Honey

4 tbsp   Orange Juice          2 tbsp  Lemon Juice

1 tsp    Lemon Juice           2 1/2 cups unbleacher flour

1/2 tsp  Baking Soda           1/4 tsp Baking Powder

1 tbsp   Applesauce            1/2 cup Dark Corn Syrup

2 Egg Whites	       1 cup   Oat Bran

Directions

        Add figs, honey, orange juice, and 2 tbsp lemon juice to food

processor and mix on "chop" until fig bits are finely cut. Set aside.

Put all other ingredients (except oat bran) in mixing bowl.  Beat

with an electric mixer 3 - 4 minutes at medium speed.  Add fig mixture and

beat until everything blends.  Roll 20 - 24 balls and coat with oat bran

poured on a plate.  Place balls on a pan and bake at 350 deg. for 10 minutes,

or until they are warm and a bit puffy.  Place in a refrigerator to harden.

For a crunchier texture, bake 2 - 5 minutes longer, or until dough is

thoroughly cooked.


fruit-leather

Date:    Thu, 24 Feb 94 14:17:42 CST

From:    Tanya Irby <C841SCC@SEMOVM.SEMO.EDU>

To make fruit leather:

Select ripe or slightly overripe produce (combinations also if desired).

Wash, remove any blemishes, stems or pits and peal produce if desired.

(Skins are highly nutritious.)  Puree the produce in a blender until

it is smooth.

Pour 1 1/2  to 2 cups of puree on to the parchment paper or plastic

wrap covered trays of dehydrator.  Since the edges tend to dry more

rapidly, the poured puree should be 1/8" thick at the center and 1/4"

thick at the edges.  Place in the dehydrator with temperature set at

135.  Average drying time for leathers is 4 to 6 hours.  When the

leather has dried, it will be a bit shiny and non-sticky to the touch.

Allow the leather to cool and peel it from the tray.  Roll it into a

tight cylindrical shape.  A piece of plastic wrap, measured to fit

the length and widith, is then tightly wrapped around the leather.


garbanzo-nuts

Date:    Sat, 14 Aug 93 18:50:48 MDT

From:    Mike D. Kail <mdk@lochness.uhc.com>

Here's a good snack for those of you who used to (or still do) eat

_CornNuts_...

GARBANZO NUTS

--------------

5 cups cooked garbanzo beans

1 TBS. onion powder (or to taste)

1 TBS. garlic powder (ditto)

Any other seasonings you may want...

* Place the beans in a single layer on a nonstick baking pan.  While

still damp, sprinkle the beans with the seasonings.  Bake in a 350 deg.

oven for ~45 minutes, or until the beans are quite dry and browned.

You'll need to loosen the beans from the pan with a spatula periodically

during the baking period and turn them a few times.

This makes over 5 cups.

Recipe courtesy of _Nathan Pritikin Diet for Runners_.


granola-bars

Date:    Thu, 24 Feb 94 15:09:47 PST

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

Subject: recipe: ff, non-dairy

Granola Bars,

also from _Cholesterol and Children_

1/2 cup light corn syrup

4 egg whites

2 tablespoons honey or molasses

2 teaspoons vanilla

1 cup brown sugar

1/4 cup granulated sugar

3 cups oat bran

2 cups rolled oats

1 cup all purpose flour

2 1/2 cups Rice Krispies

1 teaspoon cinnamon

1/2 cup raisins (optional)

Preheat oven to 350F.  In large bowl, mix corn syrup, egg whites, honey

and vanillan with the sugars, gradually blen in dry ingredients in order

listed.  Spread mixture to about 1 inch depth in two 9 X 13 iinch baking

pans sprayed with Baker's Joy.

Bake 20 minutes (or microwave for 9 minutes on medium setting)

Allow to set for at least 30 minutes before cutting into bars.  Bars

will firm up as they cool, so be sure not to overbake.


honey-mustard-pretzels

Date: Fri, 30 Jun 1995 00:52:50 -0500 (CDT)

From: "Natalie Frankel" <Natalie.Frankel@mixcom.com>

I needed to make a snack for a group at work and while gazing at the

fat-laden Gardetto honey mustard pretzels at Sam's Club, decided to buy a big

bag of FF pretzel sticks and make my own.  This is what I came up with.

HONEY MUSTARD PRETZELS

Mix together:

2 TB honey

1/4 cup soy sauce, tamari, or shoyu (I used lite salt and a mixture of all 3)

1-2 TB Angostura Worcestershire Sauce  (I hope that's the vegan one - the

  ingredients sound like it)

1/2 tsp dry mustard powder (I used hot oriental style)

1/2 tsp ground ginger root (powdered)  (Can be eliminated if you don't have

   any)

1 tsp. garlic powder (or more to taste)

dash of ground sea salt, if desired

2 TB non-fat honey mustard salad dressing (can be left out if you don't

   have any) *see note below

Spread 1 - 1 1/2 lbs. nonfat pretzel sticks or twists in 9" X 13" baking pan

or a large jelly roll pan (cookie sheet with sides). Dribble mixture over

pretzels.  Bake for 1 hour at 275 degrees, turning every 15 minutes with a

flat spatula.  If you want them spicier, sprinkle on 1/4 tsp more of the

mustard, ginger and/or garlic powder just before removing from the oven.

Let cool, then remove right away and continue cooling on waxed paper.  The

honey coating will make them stick to the pan if you don't remove them

before they completely cool.  When cool, store in an airtight container.

They're LF, but remember that a serving of pretzels (1 oz.) is 100+

calories and they're a bit sweet with the honey.

*I found Anne's Original 1850 Farmhouse Vermont Honey Fat Free Mustard

Dressing at a home goods store.  1 TB: 10 calories, 0 gr fat

Ingredients: Pure apple cider vinegar, water, mustard seed, Vermont Honey,

herbs, spices, natural vegetable gum.


party-mix

Date:    09 Dec 93 09:30:33 CST

From:    Mary E Fernquist <M-FERN1@vm1.spcs.umn.edu>

** CRUNCHY MUNCHIES ** from Recipes to Lower Your Fat Thermostat

  1 C  Cheerios

  1 C  Wheat Chex

  1 C  Rice Chex

  1 C  Corn Chex

  2 C  pretzel sticks

1/3 C  apple juice

  4 t  Worcestershire sauce (vegetarian)

1/2 t  garlic powder

  1 t  onion powder

1.  Combine dry cereals to make 5 cups and add pretzel sticks.

2.  Combine apple juice, Worcestershire sauce and seasonings.  Toss

    with the cereals.

3.  Place in a shallow non-stick baking pan.  Bake at 275 degrees for

    1 hour.  Stir every 10 minutes.  Cool before serving.

This can be made in a microwave by cooking at full power for 6 minutes.

Stir every 2 minutes.

Serves 8.  90 calories per serving.


party-mix-2

Date:    Fri, 17 Dec 93 08:29:52 EST

From:    Woody Middleton <saswrm@unx.sas.com>

*** PARTY MIX or CRUNCHY MUNCHIES, REVISITED ****

  1  C  Cheerios

  2  C  Wheat Chex

  2  C  Rice Chex

  2  C  Corn Chex

  2  C  no-fat pretzel sticks

1/2  C  apple juice

  5  t  Worcestershire sauce (vegetarian)

1/2  t  garlic powder

1.25 t  onion powder

1/2  t  seasoned salt

1.  Combine dry cereals to make 9 cups and add pretzel sticks.

2.  Combine apple juice, Worcestershire sauce and seasonings.  Brush

    1/2 of the liquid on the cereals and toss.

3.  Microwave 3 minutes on high.  Stir and brush on 1/4 of the liquid.

    - Alternately, oven bake 15-20 minutes at 300 degrees.

4.  Oven bake at 300 degrees for 30 minutes.  At 15 minutes, stir and

    apply the remaining liquid.  Cook the remianing 15 minutes or

    until the mix is the shade you prefer....

5.  Remove and let cool.  Serve and enjoy.

No idea of calories.... but for some reason it still serves 8... ;-)

-----------------------------------------------------------------------

  The microwave did not make the mix as crunchy as I like, but it does

  do a thorough job of cooking the mix without the problem of the

  mix sticking together so badly the first cycle, as happens when you

  use the oven.

  This was a big hit at my house.  No one seemed to mind the fact that

  this mix had NO butter in it.  Since I am the only one in the family

  actively persuing a VLF lifestyle, I consider this a major

  accomplishment !!

----------------------------------------------------------------------


potato-chips

Date:    Sat, 16 Jul 94 02:37:20 GMT

From:    nanette.blanchard@springsboard.org (NANETTE BLANCHARD)

              POTATO CHIPS

1 potato, thinly sliced (peel or don't peel)

Spray a dinner plate with Pam. Place potato slices on plate

in a single row. Microwave on HIGH for 4 minutes. Turn slices

over and continue to microwave on high another 3 to 5 minutes.

Potatoes are done when they are lightly browned - if they aren't

browned, they won't get crisp. This may take longer depending on

your microwave's wattage but you will be safe with the initial

4 minutes of cooking. You need to watch them carefully after that. Now

comes the hard part <g>. Remove from plate and toss in a bowl with salt

or seasoning of your choice and let cool! It is important to let them

cool so they can crisp up.

    This recipe makes a small amount but I think these are tastier

than the commercial fatfree chips. I haven't had such good luck doing

this with sweet potatoes unfortunately.


potato-chips-2

Date:          Mon, 25 Sep 1995 09:34:22 +0000

From: "Ann Miner" <annminer@pgh.nauticom.net>

                    *  Exported from  MasterCook II  *

           Low-Fat Potato Chips That Don't Taste Like Cardboard

Recipe By     : Weight Watchers Magazine Sept. 1995

Serving Size  : 4    Preparation Time :0:00

Categories    : Low-Fat                          Snacks

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

  20      ounces        Idaho or russet potatoes -- scrubbed

   1      to 2 t.       malt vinegar

   1      pinch         salt

                        Freshly ground black pepper -- to taste

   Place oven rack in center of oven.  Preheat oven to 350 degrees.

   Slice potatoes exactly 1/8" thick and arrange directly onto oven

rack in a single layer; bake until golden brown and crispy, about

8-10 minutes.  Place in serving bowl and sprinkle lightly with

vinegar, salt and pepper.

   Per serving (1/2 cup):  115 calories, 0 g fat.

   Adapted from "The Little Book of Leftovers; 50 Innovative Ways to

Eat Last Night's Dinner Tonight" by Kevin Crafts.

                   - - - - - - - - - - - - - - - - - -


salted-popcorn

Date:    Fri, 04 Mar 94 09:14:49 PST

From:    jlatham@pyramid.com (Judith Latham)

Popcorn:

To get a salt (and I suppose a butter flavor, if you are so inclined)

you can put the popcorn kernels in a jar and add mixed salt water.

Add just enough so that you can coat all the kernels.  You can

leave the jar closed for a couple days, or if there is too much moisture,

you can drain out the excess.  Then just put the popcorn kernels in your

popper (microwave or hot air) and it will have a salt flavor when popped.


salted-tortilla-chips

Date:    Fri, 04 Mar 94 09:14:49 PST

From:    jlatham@pyramid.com (Judith Latham)

Tortilla chips:

Have a pan of salt water and dip corn tortillas in just so they are

coated.  Cut them to chip size and bake them.


strawberry-rhubarb-leather

Date:    Fri, 09 Sep 94 09:36:31 PDT

From:    Ann Ausich-Austin <aaa@svpal.org>

Strawberry Rhubarb Leather

1 cup rhubarb

1/4 cup water

2 cups strawberries sliced

1/2 cup sugar

Combine finely chopped rhubarb and water. Simmer over medium heat for

about 5 minutes. Add strawberries and sugar. Simmer another 5 minutes.

Puree mixture until smooth in a blender or food processor.

Dehydrate in a dehydrator or in oven.*

To dry in an oven just set temp at lowest possible setting --about 140

degress would be good.  Dry until fruit feels leather like ;yet pliable.

This would probably best be done on parchment paper,  Remove the leather

while it is still warm and roll it up.


sweet-potato-chips

Date:    Mon, 25 Apr 94 09:40:55 PDT

From:    mingram@madam.west.sun.com (Judy Mingram - SunSelect)

Baked Sweet Potato Chips

Heat oven to 350.  Peel sweet potato (works with yams too) and slice

thin, as if for a thick potato chip.  Cover a cookie sheet or baking

pan with foil, sprayed lightly with vegetable spray.  Lay sweet potato

chips on the foil, rubbing each one slightly in the veggie spray.  Then

lightly spray the tops with veggie spray, sprinkly with your favorite

spice (I use garlic salt or something called crazy salt).  Bake for 20

minutes, turn, sprinkle that side, and bake for another 10 minutes.

Make a lot, because EVERYONE including small children, SO's and

teenagers who usually stick up their noses at healthy food, tend to

like these.  Hope this helps!


tortilla-chips

Date:    Thu, 25 Aug 94 13:49:28 EDT

From:    Paula Hollis <P_HOLLIS@unhe.unh.edu>

Baked and Seasoned Tortilla Chips

2 packages of corn tortillas

Olive Oil Pam

salt, or cayanne pepper or taco seasoning or butter salt.

Remove the tortillas from the packageand make one tall stack

(one on top of the other).  Lightly(!) spritz each top layer

of the tortilla with Pam.  After each one is sprayed, sprinkle

on the salt or other seasoning according to individual taste.

Flip the whole stack over and repeat the process.  Take a

sharp knife and slice the  round tortilla stack into

quarters (eights work well, too)

Preheat oven to 350 degrees F.  Place torilla wedges on a

cookie sheet (single layer) and bake for approximately

10-15 minutes. Keep an eye on these.  They can turn from

a delicious golden brown to burnt brown very quickly!

Remove from oven and spread out to cool.  Store in zip

lock bags.

Alternative to Using Pam for Baked Chips:

Instead of spraying each side of the tortilla with Pam and sprinkling

on the salt, I use a pastry brush and lightly "paint" on a mixture of

hot water and salt. It make it almost as salty as a brine.  Then I

just take the pasty brush and lightly brush over the front and back

of the tortilla.  Then sprinkle on the seasoning.  The seasonings

adher to the tortilla when they are slightly moist.

Cut the tortillas as directed.  They take a bit longer to bake

and they don't crisp us as "crunchy" as when using the light

spray of Pam, but the payoff is that you have used no additional

fat at all.  If you prefer not to add any salt, substitute your

favorite seasoning.


trail-bars

Date:    Thu, 17 Mar 94 12:37:23 EST

From:    TAUB@vaxvmsx.babson.edu

NONFAT TRAIL BARS

3 cups dry oatmeal	2 1/2 cups powdered nonfat milk

1 cup sugar (white or brown)	1/2 pkg. citrus-flavored Ko-Jel

  (kosher dessert, non-gelatine)

3 Tbsp. water	3 Tbsp. honey

Mix oatmeal, sugar, and dry milk.  Combine honey and water and bring

to boil; dissolve Ko-Jel in this.  Combine both mixtures.  Add water,

1 tsp. at a time if necessary to handle.  Pack in square dish.  When

solid, cut into desired blocks.  Store in refrigerator.


7-bean-soup

Date:    Fri, 16 Sep 94 17:51:55 PST

From:    "Rob Ryerson" <RYERSONRA@compctr.ccs.csus.edu>

     7 Bean Soup - quantity for freezing

     4 Cups Dried Beans (as many types as you can find, but try to

                         include adzuki and anasazi)

     1 tsp fresh grated ginger

     2-3 large onions, chopped

     1 tsp lemon pepper

     3 tbs B-B-Q sauce

     3 tsp choppe green chili

     3 cloves garlic, chopped

     1 28oz & 1 16oz can crushed tomatoes

     1 1/2 tsp chili powder

     6 tbs ketchup

     6 stalks celery, chopped

     Wash, pick over, and soak beans in water to cover by 2 inches,

overnight. In the morning, drain & rinse the beans. Return to pot

with 18 cups cold water. Add ginger, and bring to a full boil.

Reduce to active simmer & Cook until tender, 1 1/2 to 2 hours. Add

remaining ingredients. Bring to a boil, lower heat and simmer 3 hours

more. Stir and add water as needed. If you can wait until it's

completely done, you'll have plenty to freeze, and it freezes well.


acorn-soup

Date:    Tue, 22 Jun 93 17:29:27 EDT

From:    Liz Hays <lhays@CNRI.Reston.VA.US>

I made this recipe over the weekend and it was delicious!

Acorn Soup

----------

1 acorn squash (about the size of a large softball)scrubbed on outside and

   cut into fourths (unpeeled)

1/2 cup dried white beans

2 stalks celery, chopped

1 cup onion, chopped

3 cloves garlic, minced

vegetable bouillion/broth (dry, enough for two cups liquid broth)

pepper

parsley sprigs and carrot curls for garnish

Soak beans overnight.

Rinse beans and put in large pot with 3 cups water. Add celery, onion,

garlic and bouillion, bring to boil and then turn down to low (cover pot).

Fill another large pot with water and bring to a boil. Put the acorn squash

in the boiling water and boil for about 10-15 minutes or until a fork

poked into the inside feels like poking a well done mashed potato. Remove

the squash and sit aside to cool. Once the squash is cool enough to handle,

scoop out the inside and puree in a blender or food processor. After the

squash is pureed, add it to the bean mixture. Finish cooking soup so that

an hour has passed from when the beans started cooking. If the soup is too

watery for your taste, cook without the lid on for a while, or puree about

a third of the batch (beans, onions, celery, garlic and all) and then

add the pureed ingredients back to the original batch. Season to taste with

pepper. Garnish with a sprig of parsley and a carrot curl.

Serves 3.


african-pea-soup

Date:    Sun, 13 Feb 94 21:21:23 EST

From:    "Elisabeth." <eac9m@poe.acc.virginia.edu>

This recipe is adapted from _Sundays at Moosewood_.

EAST AFRICAN SWEET PEA SOUP

2 cups chopped onion

2 tsp minced garlic

1 tsp grated fresh peeled ginger

1 tsp salt

1/4 tsp cayenne pepper

1 tbsp homemade garam masala, which we happened to have on hand, OR

1/2 tsp ground black pepper

1 tsp ground coriander seeds

1 tsp ground cumin seeds

1/4 tsp ground cardamom

1/8 tsp ground cloves

1/4 tsp cinnamon

1 tsp turmeric (I don't like it and didn't use it, but Moosewood does)

2 tomatoes, chopped

1 sweet potato, diced

3 1/2 cups water

3 cups fresh green peas (took me 45 minutes to shell them!)

braise/deglaze onions and garlic in a pot for 5-10 minutes.  mix in the

ginger, salt, and all spices and cook for a few minutes, stirring often.

add tomatoes and sweet potato, stir. add 1 1/2 cups of water, stir. bring

soup to a boil, reduce heat, cover, and simmer for 5 minutes.  add 2 cups of

the peas and simmer, covered, for 10 minutes.  remove from heat and add

remaining 2 cups of water.  puree in batches in a blender until smooth.

return to the pot, add the last cup of peas, and cook on medium heat

for 3-5 minutes.


asparagus-pepper-soup

Date:    Mon, 11 Apr 94 13:11:20 EDT

From:    mmk3@Lehigh.EDU (MARGARET M. KING)

ASPARAGUS -RED PEPPER SOUP

(1 hr. start to finish)

2 lbs. asparagus, trimmed, cut into 1" pieces

2 cups veggie broth

1 roasted red pepper diced(1/3-1/2 cup total)

1 can evap skim milk

pepper to taste

1. Place asparagus and broth into 4 qt pan and simmer for 15 min.,

   until tender.

2. Puree asparagus/broth in blender. Take out some pieces for a

   chunkier consistency if you wish.

3. Put puree back in pan and add red pepper, any reserved asparagus,

   black pepper, and can of milk.

4. Heat until thickened to your liking.

NOTE: You can add some thickener(flour,cornstarch) to hasten the process.

      I started the pepper roasting at about the same time as the the

      asparagus, and it worked out fine to add to soup.

Serve with a salad and hearty bread!


asparagus-soup

Date:    Wed, 15 Mar 95 10:48:15 CST

From:    cgibas@cysteine.ncsa.uiuc.edu (Cynthia Gibas)

Inspired by .99/pound asparagus, a recipe without tomatoes:

2 lbs asparagus

2 large potatoes

2 T. dill

1/4 c. unbleached flour

1 c. rice milk

salt

Cut potatoes into small pieces.  In an approximately 3 qt. saucepan, boil

potatoes until extremely tender.  While this is happening, wash asparagus.

Remove woody ends.  Cut into 1" sections, setting aside tips.  Add non-tip

sections to potato pot and cook until asparagus has gone beyond bright green

to olive green (but not brown :)).  Add dill.  Asparagus should be soft enough

to mash along with potatoes, in the cooking water.  Don't throw out any of the

cooking water.

lightly brown flour in a small saucepan and allow to cool somewhat before

adding rice milk.  Add liquid gradually to make a smooth pseudo-roux and add

the roux to the soup.  Add the asparagus tips and continue cooking the soup

just until they are tender and bright green.  Salt to taste.  Yum.


barley-lentil-soup

Date:    Thu, 10 Nov 94 13:13:35 -0400

From:    Janet Hatch <janet.hatch@acadiau.ca>

Here's a fast, easy and yummy soup I threw together

last evening.

Barley lentil soup

Bring 8 cups of water to a boil.

Add lots of garlic {I cheated and used pre jarred stuff}

2 onions {chopped}

1/3 cup barley

1/3 cup red lentils

1/3 cup brown lentils

1/3 cup split peas

Bring back to a boil, add a few teaspoons vegetable

stock, whatever spices you like {I used the combo of

Mrs. Dash}.

I also added a few canned tomatoes {chopped} that I

still had sitting in the fridge. Simmer for an hour

or so.

Really hit the spot after the cold day we had here.


barley-shiitake-soup

Date:    Tue, 25 Oct 94 14:14:00 EDT

From:    "Anne.Cox" <20676AC@msu.edu>

Shiitake mushrooms have the perfect chewy texture to go with the barley.  Even

die-hard beef stock folks won't miss the meat.

Barley-Shiitake Mushroom Soup

1 1/2 c dry shiitake mushrooms

2 large yellow onions

6 stalks celery

6 carrots

1 pkg Quaker Quick Barley

8 c water

2 T Michelle's Chicken Style Seasoning (recently reposted, this is great)

1 t salt or to taste

Rinse the shiitake mushrooms and set them aside to soak in plenty of water.

They will need about an hour to soak.  Chop the onions, celery, and carrots.

Put the vegetables and Michelle's seasoning in a large stock pot with the

water. When the mushrooms are soft, snip them into smaller pieces (approx. a

square inch each)  and drop them in the pot.  Bring the pot to a boil, turn

down to simmer.  Cook until the carrots just start to soften.  Add barley and

simmer for another 10-15 minutes.  Taste the broth occasionally while cooking,

add salt to taste and more of Michelle's seasoning if needed.

----------------------------------------------------------------------------

Note on Shiitake mushrooms for those of you new to dried Shiitake mushrooms:

These guys are sandy, so rinse them WELL in a colander to start.  More sand

will fall out of them as they expand.  I like to soak them in a mixing bowl

with lots of water to keep them floating well above the bottom.  I even turn

the gill sides down.  Always remove them from the soak with a slotted spoon

without sloshing the bowl around, don't dump them through a colander.

 You can then ladle some of the soaking water into the soup, if you do it

carefully and don't disturb the bottom.  I'm sorry to state the obvious to

people who already know, but I learned this a little at a time, and would have

been nice to know the first time!


basil-soup

Date:    Mon, 15 Aug 94 10:45:47 CDT

From:    Sherry.Mann@att.com

                    *  Exported from  MasterCook II  *

                        Fresh Vegetable Basil Soup

Recipe By     :

Serving Size  : 10   Preparation Time :0:00

Categories    : Mcdougall                        Vegetarian

                Soups

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1      Md            Onion

   1      Stalk         Celery

   2                    Carrots

   1      Lg            Potato

   2      Lg            Tomatoes

   4      Cups          Water

   3      Teaspoons     Dried Basil

   3      Teaspoons     garlic powder

   1                    bay leaf

   1      Teaspoon      thyme

   2      Tablespoons   dried parsley

     1/2  Sm            cauliflower

   2      Sm            zucchini

     1/2  Pound         green peas, frozen

                        salt -- to taste

Chop Onion Slice Celery Slice carrots 1/8 inch thick.

Peel and cube potatoes

Peel and dice tomatoes

Break cauliflower into flowerets

Slice zucchini 1/4 inch thick

 In a 5 quart pan over medium heat saute, with a small amount of water

until tender, onion, celery and carrots.

 Add other ingredients in pan the potatoes, tomatoes additional water,

basil, garlic powder, bay leaf, thyme and parsley. Bring to a boil, then

cover and let simmer for 15 minutes.

 Add cauliflower and zucchini and simmer for 10 more minutes. Add peas and

simmer for another 5 minutes, or until all vegetables are tender. Season

to taste with salt if desired.

 Serve. Garnish with a small celery heart stalk with the leaves still

attached, if desired.

 **Fabulous Food for Family and Friends** ***By, Cheryl Thomas Caviness,

D.T.R.***


bean-soup

Date:    Wed, 28 Dec 94 18:06:31 CST

From:    PNO Coordinator <mirabour@brewich.com>

Here is a recipe I just invented tonight, out of things I had in the

kitchen.  It took about 35 - 40 minutes from start to finish.

                        Mirabour's Bean Soup

1 grated carrot

1/2 cup chopped bell pepper (any color)

1/2 cup chopped onion

Place these in a small bowl and top with 4 oz. beer (or water or

vegetable stock).  Cook in microwave ~4 minutes, until they begin to

soften.

Meanwhile, in a 4-qt. pot, place:

1 can fatfree (vegetarian) refried beans

8 oz. beer (can substitute water or vegetable stock)

1 1/2 cups water or vegetable stock

1 teaspoon ground cumin

1/2 teaspoon chili powder

1/2 teaspoon oregano

1/4 - 1/2 teaspoon garlic powder

1 tablespoon chopped cilantro

1/4 teaspoon black pepper

Start over high heat.  Stir until beans "dissolve."  Then add 1/2 can

pinto beans.  Mash the remaining beans and add.

Then add:

3/4 cup frozen spinach

3/4 cup frozen corn

1 lime, peel removed, cut into small chunks

1/2 cup prepared salsa (picante sauce) (I used Arriba brand)

the microwaved vegetables, above

Reduce to medium heat and simmer 20 - 30 minutes until thickened.

(Add water if necessary to thin.)

Top with any combination of the following:

Fatfree cheese

Fatfree yogurt

Crushed baked tortilla chips

Chopped cilantro

Chopped green onions


bean-soup-2

Date: Wed, 13 Sep 1995 09:36:51 -0500

From: dherman@tam2000.tamu.edu

I made a huge pot of bean soup this weekend and used liquid smoke...turned

out pretty good.  Following is what I threw in.  Measurments are

approximate.

1 cup each kidney, pinto, white northern, red and yellow lentils, black

      beans,red beans, garbanzo beans, and barley

2-3 Tbsp liquid smoke

1 large yellow onion

half a green bell pepper (or more depending on your preference)

garlic powder (alot)\

cumin (a little)     \   you can adjust these to your own taste, I like

oregano (a little)    \  alot of garlic, basil, thyme and bay and didn't

basil (alot)          /  want the oregano and cumin to overpower

3 bay leaves         /   everything else

thyme (alot)        /


black-bean-soup

Date:    Wed, 05 Jan 94 15:53:34 PST

From:    jerryg@gallant.apple.com

Subject: Recipe: Black Bean Soup with Cumin

Adapted from Jane Brody's Good Food Book.

Black Bean Soup with Cumin

1 C black beans, soaked

7 C broth (vegetable)

1 large onion, minced

1 large clove garlic, minced

1/4 cup diced celery

1/2 cup finely diced carrots

3/4 t crushed cumin seed (or ground cumin), or to tase

1/4 t black pepper

1) Soak the beans for at least 8 hours

2) Drain the beans, add the broth, bring the beans to a boil, reduce the heat

to low, and simmer the beans, partially covering the pan, for 2 to 3 hourse or

until the beans are thouroughly cooked

3) In a non-stick skillet, heat some water, and saute the onion and garlic

over low heat until transparent.  Add the celery and carrots and cook the

mixture, stirring, for a few minutes longer.  Add the vegetables to the beans.

4) Seasont the soup with cumin and pepper, and simmer for another 30 minutes

5) Puree the soup in a blender, food processor, or food mill.  Serve the soup

hot.


black-bean-soup-2

Date:    Thu, 19 Jan 95 10:44:08 EST

From:    Ayanna Gaines <AYANNA@BROWNVM.brown.edu>

oh, and here's a recipe for black bean soup that a friend of mine made up

during her days of being a poor pre-med student at barnard (she's now a poor

med student at einstein); i first had it on our camping trips, as it's quick

and easy, and i've augmented it to my own tastes.  it's great with rice, or

even spaghetti.

      Black Bean Soup

2 cans of black beans, rinsed

chopped onion to taste

clove of garlic, pressed or minced

water to taste (i like enough to keep the beans from burning, and to make for a

     vaguely soupy consistency)

spices:  i usually do -- 1/2 tsp chili powder, 1/2 tsp paprika, 1/2 tsp of that

         other red spice (i forgot the name -- cayenne! that's it), 1/4 to 1/2

         tsp cumin (this has a great afterbite; do it to your personal taste,

         but be careful -- it's easy to overdo), more garlic (powder if you

         like) to taste

saute the onions and garlic in some water in a stickfree pan.  once the onions

have become translucent, take them off the heat, and put them in a pot (large

enough to handle about a quart's worth of fluid).  then, add your rinsed beans

and enough water to keep them from burning, and to allow for maximum mingling

of flavors.  turn on medium heat, add spices as you see fit, and stir well.

this will bubble some, so if you're concerned about your stove top, use a lid.

keep stirring, tho' -- to prevent the burning on the bottom.  it's done when

the beans are cooked to your liking, and you like the consistency.

this makes two servings each for a hungry boyfriend and a less ravenous woman

one night, and enough for a lunch the next day.  enjoy!   -- ayanna


black-bean-soup-3

Date: Mon, 2 Oct 1995 07:06:58 -1000 (HST)

From: Neal Pinckney <neal@pixi.com>

A recipes from my week at NIF:

BLACK BEAN SOUP   (National Institute of Fitness)

1 pound black beans

1 C carrots, diced

1 C onion, diced

2/3 C beef flavor veggie broth (any veggie stock will work)

4 C water

1 C celery, diced

1 T garlic powder

i t cumin, ground

Cook beans in the water on low heat about 2 hours until done. Once

the beans are cooked, add the seasonings. In a seperate saucepan, cook

the vegetables until tender, add to the beans at the last minute (so

they don't turn black). Makes 8 one cup servings.


blackbean-veggie-soup

Date:    15 Oct 93 14:18:54 +0800

From:    "Lynn Warble" <Lynn_Warble@mailhost.hort.purdue.edu>

I tried the green beans with black bean sauce last night and it was

great.  It was also highly salty but was a fun change for us.  Would have

been best over rice.  We just ate it as a side dish.  The best

part about the whole thing is that we had lots of leftovers as I made

a large recipe and I used the leftovers in a soup I made.  The soup is

probably the best I've tasted in months.  Recipe as follows.

Lynn's leftover veggie soup

Soup stock of choice

4 potatoes, diced

2 yellow squash, chopped

3 leeks, sliced

1 jalapeno, diced very finely

1/4 cup or so of white wine

spices  (I used dried basil)

2 TBS balsamic vinegar

2 cups or whatever is left of green beans steamed with black bean sauce

if you don't have leftovers, do the following,

add 2 cups green beans, cut

2 TBS black bean and garlic paste

mix 2 tbs cornstarch mixed with 1/4 c cold water and add to hot stock to

thicken

This is beyond a doubt the best soup I've had in a long time.   Spicy

and tangy and vegetably. Thank you to the gal who posted the green

bean recipe without which my soup would have been very plain!!


borscht

Date: Tue, 01 Aug 95 15:24:20 -0500

From: Ann Miner <annminer@nauticom.net>

                    *  Exported from  MasterCook II  *

                                 BORSCHT

Recipe By     :

Serving Size  : 1    Preparation Time :0:00

Categories    : Soups

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   5                    Beets -- peeled

   1 1/2  quarts        Water

   1                    Onion -- chopped

   1      cup           Tomato Puree

   1      tablespoon    Lemon Juice

   1      teaspoon      Sugar

     1/2  teaspoon      Dill Weed

                        Salt

                        Pepper

Grate beets and combine with onion and water in a heavy kettle.  Bring to a

boil; cover and simmer about  45 minutes.  Add tomato, lemon juice, dill,

salt and pepper. Cook 45 minutes more. Heat but do not boil.  Serve hot or

cold.

Optional sour cream was omitted.

                   - - - - - - - - - - - - - - - - - -

According to my source, 1/2 cup of raw beets has about: 35 calories, 0.1 g

fat, 7.8 g carbohydrates, 2.3 g dietary fiber, 1.3 protein, 64 mg sodium,

265 mg potassium, 13 mg calcium, 0.7 mg iron, 0.3 mg zinc, 4 mg Vit. C, 33 i

.u. Vit. A, .05 mg B6, .03 mg Thiamin/B1, .02 mg Riboflavin/B2, 88.8 mg

Folacin, 0.3 mg Niacin.


broccoli-soup

Date:    Thu, 17 Mar 94 20:29:34 EST

From:    epenzern@reach.com (Erika Penzer -- CA Counsel Connect - Burbank )

Broccoli soup

2 bunches broccoli

3 medium-sized potatoes

1 large yellow onion

2 veg boullion cubes

salt and pepper to taste

Cut broccoli into pieces (I didn't even trim mine). Cut potatoes

and onion into pieces too. Put vegetables and boullion cubes into

a pot and cover with water. Bring to a boil, turn down heat, and

simmer until potatoes are soft (about 40 minutes for me). Puree

soup in blender and put back in the pot on top of the stove. Add

salt and pepper to taste and simmer until soup is the right

thickness (mine was a little watery before I put it back on the

stove).


butternut-tomato-soup

Date: Thu, 28 Sep 1995 10:14:32 -0400

From: ReddHedd@aol.com

Here's a recipe for Butternut & Tomato Soup for the person requesting

non-sweet squash recipes.

Butternut & Tomato Soup

1 med. butternut squash, peeled & diced

2 c. soy milk

2 14.5-oz. cans diced tomatoes

1 to 2 tsp. salt (to taste)

1 Tbsp. fresh ginger, grated

Place squash in saucepan with soy milk.  Simmer until squash is soft.  Add 1

can diced tomatoes & puree with squash.  Add second can of diced tomatoes,

leaving in chunks.  Heat; add salt & ginger.  Serve warm, garnished with

croutons & sliced scallions.  [From an Edensoy ad -- sounds good.]


cabbage-soup

Date:    Wed, 22 Mar 95 13:51:43 EST

From:    "Aliza R. Panitz" <buglady@access.digex.net>

Cabbage Soup

1 head red cabbage, bite-size

3 medium onions, coarse-chopped

8 oz. raisins

1/2 cup brown rice, uncooked

1 can whole tomatoes (15 oz. or so.)

1 large can tomato paste (

splash of vinegar

lots of water

Put cabbage, onions, raisins, and rice in crock pot; add water to cover

generously (tough to do since the cabbage floats :-)  Cook on highest

setting for a few hours, until the cabbage is faded and the water is

bright purple.  Add tomatoes and vinegar.  Finish cooking on lowest

cooking setting.

(Note:  my crock pot is weird - it goes from 1 to 5, but 1 through 3 are

only to be used for warming food, and 3.5 is the lowest 'cook' setting.

Makes it tough to translate recipes...)


carrot-mushroom-miso

Date:    Fri, 11 Mar 94 07:40:09 CST

From:    simmons@Texaco.COM (Robert L. Simmons)

This is taken directly from Madhur Jaffrey's _World of the East

Vegetarian Cooking_.

Miso Soup With Carrots and Mushrooms

1 strip kombu, about 7 x 4 inches

1 carrot, peeled, and cut into very fine julienne matchsticks

1/2 medium sized onion, peeled, and sliced into very fine half rings

4 medium sized mushrooms, wiped, and cut into very thin slices

A piece of lemon peel, 1 inch long and 1/3 inch wide, cut lengthwise

    into very fine, long slivers

4 tablespoons red (its actual color is a rich brown) miso

1/8 teaspoon 7-spice seasoning

Bring 4 cups of water to a boil in a 2.5 quart pot. Wipe the kombu lightly

with a damp cloth, then drop into the water, making sure that it is well

submerged. Turn off the heat. Leave the kombu in the water 2 to 3 minutes.

Remove the kombu. (Save it for use in other recipes - works well in beans or

veggie soups).

Add the carrot, onion, mushrooms, and lemon peel to the kombu broth. Bring

to a boil again, cover, and simmer on low heat for 5 minutes. Turn off the

heat.

Put miso in a small sieve. Partially submerge the sieve in the soup and

press out the miso with a wooden spoon. [I found this too difficult since my

sieve has too fine a mesh - I just scraped out the miso into the broth and

mashed it against the sides of the pot to dissolve it.]

Bring to a boil again. Just as the first bubbles form, turn off the heat.

Stir the soup and ladle into soup bowls (lidded Japanese bowls are best [she

says]}. Sprinkle each bowlful with the 7-spice seasoning [I omitted this,

the soup is very flavorful without it] and serve immediately.


carrot-top-soup

Date:    Thu, 22 Dec 94 08:19:53 CST

From:    "D. Cowherd" <dcowherd@blue.weeg.uiowa.edu>

Carrot-Top Soup

serves 6

1 C black-eyed peas, soaked overnight

1/2 C dried split peas

1/2 C pearl barley

3 quarts water

1 T saute liquid

1/2 large onion, chopped

2 medium carrots, sliced

4 carrot tops (greens only, stems removed, chopped)

1 large mustard greens, chopped

1 leek, sliced

1 C green beans, broken into 1=D3 sections

1 large potato, unpeeled, diced

1/2 bay leaf

1/4 tsp. thyme

1/4 tsp. tarragon

1/4 tsp. savory

1 tsp. salt

dash pepper

1.  In a large pot, place the black-eyed peas, split peas, pearl barley,=20

and water and simmer until the beans are tender, about 45 minutes.

2.  In a skillet heat the saute liquid.  Add the onions and

saute, covered, 10 minutes or until the onions begin to brown.  Turn off

the heat under the onions and pour about 1/2 C of the bean cooking water

into the skillet and mix well.=20

2.  When the beans are cooked, add the onions and all the other

ingredients to the bean pot and cook another 30 minutes, or until the

vegetables are tender.  Serve in large soup bowls with generous servings

of fresh whole wheat or black bread.=20

From=20_High_Road_To_Health_, by Lindsey Wagner and Ariane Spade.


carrot-wheat-soup

Date:    Mon, 20 Feb 95 12:47:32 EST

From:    ksp1@cornell.edu (Kimberly Phillips)

I just made this on Sun (it's amazing how creative one can be when faced

with an odd cross-section of available ingredients). It is deceptively

simple to make and delightfully flavorful. I make soup most every weekend

in the winter, but this one merits sharing with all of you.

                   *  Exported from  MasterCook Mac  *

                       Carrot and wheat berry soup

Recipe By     : Kimberly Phillips

Serving Size  : 6    Preparation Time :2:30

Categories    : Soup and stew

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   3                    onions -- coarsely chopped

   5      cloves        garlic -- sliced

   5      large         carrots -- coarsely chopped

   1 1/2  cups          dry white wine

   1      cup           wheat berries

   2      cups          water -- (as needed)

  28      ounces        tomatoes, canned -- whole, with liquid

   5      large         carrots -- coarsely chopped

   1      tablespoon    basil -- to taste

Saute first onion, garlic, and first 5 carrots in the wine until the onion

has softened slightly. Add the wheat berries, water, and tomatoes. Watch

the liquid volume and increase or decrease water as needed. Simmer covered

about 1 1/2 hours.

Add the second five carrots. Simmer covered another 45 minutes.

Add basil to taste and simmer another 10 minutes.


cauliflower-soup

Date:    04 Apr 94 13:25:43 +0800

From:    "Gayle Walker" <gayle.walker@Sonoma.EDU>

Cauliflower Soup

2 med. heads of cauliflower

1 leak

2 stalks of celery

1 onion

1 cup instant brown rice

4 cups vegetable broth

1 33 oz. Westsoy Lite, Vanilla

2 TBSP low salt soy sauce

  Separate the flowers from the cauliflower head.  Chop all of the other

vegetables, including the remainder of the cauliflower, into bite sized

chunks.  Put the vegetables, rice and broth in a large soup pot and simmer

for 45 minutes (rice and vegetables should be tender).

  Puree everything in a blender or food processor adding the soy milk.

Adding the soy sauce is optional.  Simmer for 10 to 15 more minutes, and

serve hot.

I've made this with asparagus or potatoes instead of cauliflower.  It also

makes a good sauce for over vegetables and/or grains.


chickpea-escarole-soup

Date:    Fri, 17 Jun 94 12:02:05 EDT

From:    Thomas P Collins <tcollins@magnus.acs.ohio-state.edu>

I made this recipe with fresh thyme and Greek oregano from my herb garden

and it was truly delicious.  It's adapted from _The Wellness Lowfat

Cookbook_ by the Editors of the Wellness Cooking School at the University

of California at Berkeley.

                             CHICKPEA AND ESCAROLE SOUP

        1 cup chopped onion

        1 Tablespoon minced garlic

        1 1/2 teaspoons minced fresh thyme (or 1/2 teaspoon dried thyme)

        1 1/2 teaspoons minced fresh oregano (or 1/2 tsp dried oregano)

        8 cups coarsely chopped escarole leaves

        2 1/2 cups cooked chickpeas (or 1 1/4 dried chickpeas, soaked

                                        overnight in refrigerator)

        1/4 cup uncooked brown rice

        1 cup frozen or canned corn kernels

        2 Tablespoons tomato paste

        2 Tabelspoons lemon juice

        1 1/2 teaspoons salt

        1/4 teaspoon tobasco sauce

        black pepper

In a 6 to 8 quart pot heat 1/2 cup water till simmering, add onion, garlic,

thyme and oregano and cook until onion is wilted.  Add escarole, chickpeas,

rice and 10 cups of water (I used half veggie stock and half water), cover

and bring to a boil.  Reduce heat and simmer for 30 minutes.  Stir in corn,

tomato paste and lemon juice and return to a boil.  Reduce heat, cover and

simmer 30 minutes.  Add salt and tobasco sauce and black pepper to taste.

Makes 8 servings.


chickpea-soup-illiria

Date: Thu, 22 Jun 1995 22:52:45 -0400

From: srogers@barint.on.ca (Sean Rogers)

Here's a recipe from Jane Brody's Good Food Gourmet that claims to

"de-gas" chickpeas:

Chickpea Soup Illiria

1       lb      dried chickpeas,picked over, rinsed, and soaked 10 hours or

longer in water to cover by at least 4 inches

2       tbsp    baking soda

water

6       c       broth

2       c       water

2       c       finely chopped carrots

1 1/2    c       finely chopped onions

1/4       c       fresh lemon juice

1/2       tsp     salt, or to taste (optional)

1/4       tsp     white pepper

Drain the chickpeas, and sprinkle them with the baking soda, tossing the

chickpeas to coat them well. Put the chickpeas in a large saucepan. Let the

chickpeas stand for 30 minutes

Add enough water to cover the chickpeas, bring the water to a boil, and boil

the chickpeas for 2 minutes. Drain and rinse the chickpeas with cold water.

Add more cold water to the pan, and rub the chickpeas gently to remove their

skins. Keep pouring off and adding new water until all the skins are gone.

Drain the chickpeas.

Place the chickpeas in a large saucepan. Add the broth and the 2 cups of

water, and bring the liquid to a boil. Reduce the heat, and boil the

chickpeas gently for 50 minutes or until they are nearly soft.

Add the carrots, onions, lemon juice, salt(if desired), and pepper. Return

the soup to the boil, reduce the heat, and simmer the soup 10 minutes longer

or until the chickpeas and veggies are soft.


chile-bean-soup

Date:    Tue, 24 May 94 17:09:00 PDT

From:    Lee Towe <towel@ESIPO.ELCSCI.COM>

Souper easy chile-bean-tomato soup

1 medium onion, chopped

1 regular can Rotel brand diced tomatoes

1 can health valley fat-free chile (3 bean)

1 large can or 2 small cans fat-free refried beans

1/2 cup nutritional yeast

1 T soy sauce

pepper to taste

saute onion in medium sauce pan until tender, add remaining ingredients.

Heat. Eat.

makes many hearty servings


corn-potato-chowder

Date:    Thu, 29 Dec 94 23:40:03 EST

From:    Cindy_Bloch@transarc.com

Corn & Potato Chowder (Adapted from Great Vegetarian Cooking Under

Pressure's Celery, Corn, and Potato Chowder)

2 C coarsely chopped onions (preferably red)

4+ C boiling veg. stock

1 lb thin-skinned potatoes, peeled and cut into 1/2" dice

1 large red bell pepper, seeded and diced

4 C fresh or frozen (defrosted) corn kernels

2 t fresh or 1/2 t dried thyme

Heat some stock in the cooker.  Cook the onions over medium-high heat,

stirring frequently, for 1 minute.  Add the rest of the stock,

potatoes, red bell pepper, 1 C of corn, and thyme.  (She notes here

that if you are using fresh corn, add the cobs too for more

sweetness.)

Lock the lid in place.  Over high heat, bring to high pressure.  Lower

the heat just enough to maintain high pressure ad cook for 4 minutes.

(!!!  I was impressed !!!)  Reduce the pressure with a quick-release

method.  Remove the lid, tilting it away from you to allow any excess

steam to escape.

Remove the corn cobs (if used).  With a slotted spoon, put about 2 C

cooked veggies into a food processor and puree them w/2 more C of the

corn.  (I just dumped the 2C corn into the cooker and used one of

those hand-held blenders right in there to puree things together until

it looked nice.)  Stir the puree back into the soup together with the

remaining C of uncooked corn.  Add salt and pepper and simmer until

the just-added corn is tender, 2-3 minutes.


corn-soup

Date:    Thu, 04 Nov 93 09:10:22 CST

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

The housemates loved this one, in fact I had to eat the leftovers for breakfast

this morning or I wouldn't have gotten any.

CORN SOUP

10 c. frozen corn, thawed

1 brick mori-nu extra-firm silken tofu

1 small onion

4 c water

2 t. dill

1 t basil

1 t thyme

2 t salt

2 T nutritional yeast

puree tofu, onion and half of corn, using water to make the pureeing easier

if you're using a blender.   Add puree, whole corn, and herbs to a large pot

and bring to a slow boil.  Simmer for 1/2 hour.   Add salt and nutritional

yeast, more herbs to taste.


cream-broccoli-soup

Date:    Sat, 21 Jan 95 21:27:02 EST

From:    tkreider@census.gov (Tom Kreider)

Subject: RECIPE <T> Creamy Broccoli Soup (LACTO)

Made this today.  Altered from original in New Choices - Betty Crocker.

It's really good and very low fat.

          Recipe: Creamy Broccoli Soup

          Servings: 4

          Serv. Size: 2 Cup(s)

          Prep. Time:  0:20

          Portion                    Ingredient

          *******                    **********

          3 Cup(s)                   Vegetable Stock

          4 Medium                   Carrot, chopped

          1 Cup(s)                   Celery, diced

          1/2 Cup(s)                 Onion, chopped

          10 Ounce(s)                Broccoli frozen, 10 oz pkg

          1/2 teaspoon(s)            Salt

          1/4 teaspoon(s)            Pepper

          2 Cup(s)                   Milk skim

          1/4 Cup(s)                 All purpose flour

          6 Ounce(s)                 Cheddar, Healthy Choice FF

          Bring vegs to boil in stock.  Reduce heat and simmer for

          ten minutes.  Mix milk and flour.  Slowly add into soup.

          Heat to boiling, stirring constantly.  Boil and stir for 1

          minute.  remove from heat.  Ladle hot soup over cheese into

          four bowls.

          Nutritional Analysis

          Calories          ( 199 cal)    Vitamin D    (  50 IU )

          Protein           (21.6 g  )    Thiamine     (0.22 mg )

          Carbohydrate      (  28 g  )    Riboflavin   (0.43 mg )

          Total Fat         (0.69 g  )    Niacin       (1.57 mg )

          Saturated Fat     (0.23 g  )    Vitamin B6   (0.28 mg )

          Mono-Unsaturated  (0.10 g  )    Folate       (  72 mcg)

          Poly-Unsaturated  (0.23 g  )    Sodium       ( 721 mg )

          Cholesterol       ( 9.5 mg )    Calcium      ( 603 mg )

          Dietary Fiber     ( 4.4 g  )    Magnesium    (  44 mg )

          Caffeine          (   0 mg )    Potassium    ( 756 mg )

          Vitamin A         (2296 RE )    Iron         (1.43 mg )

          Vitamin C         (  51 mg )    Zinc         (1.12 mg )

          Calories from  Protein: 42 %  Carbohydrate: 55 %  Fat:  3 %


cream-corn-soup

Date:    Mon, 06 Dec 93 16:10:00 EST

From:    "Lisa A. Farmer" <0006088426@mcimail.com>

cream of corn soup

1 pkg frozen corn or 2 ears fresh corn

4 C water

1 C onion

1/4 - 1/2 C corn meal (the more you put in the thicker it is)

Salt/tamari to taste

Celery if desired

Dethaw corn in the water.  Drain corn, saving water.  Saute onion and corn.  Ad

d

corn meal, stirring so that all veggies are covered.  Slowly add water, stirrin

g

to avoid lumps.  Bring to a boil, then simmer for about 30 minutes.  Add celery

and cook another 10 minutes.  (Salt/tamari can be added at anytime during the

process.  I usually add it at the end.)


cream-corn-soup-2

Date:    Tue, 01 Mar 94 10:13:34 PST

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                        Cream Of Corn-Potato Soup

Recipe By     : Cooking Without Fat by George Mateljan

Serving Size  : 6    Preparation Time :0:30

Categories    : Luncheon                         Main Dishes

                Potatoes                         Side Dish

                Soups & Stews                    Vegetables

                Vegetarian                       Low Fat

                Blender

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   2      C             Nonfat Milk -- divided,

                         -- or substitute

   2      C             Corn Kernels -- fresh or frozen

   1      C             Potato -- peel & dice

     1/2  Med           Onion

   1      Tbsp          Mustard -- spicy or dijon

   2      Cloves        Garlic -- split in half

          Pinch         Cayenne Pepper -- optional

     1/2  C             Nonfat Dry Milk Powder

   1      tsp           Honey

                        Paprika -- for garnish

In blender, combine 1 C milk (reserve other cup), and corn, potatoes,

onion, mustard, garlic, honey and cayenne pepper.   Process until corn and

potato are coarsely pureed.

Pour into a saucepan.  Add remaining 1 C milk and dry milk and bring just

to boil.  Reduce heat, cover and simmer gently 20 min, or until potatoes

are thoroughly cooked and soup is thick and rich.

Ladle into serving bowls and sprinkle each bowlful with paprika for color.

                   - - - - - - - - - - - - - - - - - -

NOTES : Cal  98

       Fat  0.6 g

       Carbs  20 g

       Protein  5.5 g

       Sodium 132 mg

       Dietary Fiber  1.7 g

       CFF  4.7%


cream-soup-mix

Date:    Thu, 08 Sep 94 17:01:56 PDT

From:    tls%miranda@rational.com (Tracey Sconyers)

I got this recipe off this group, but unfortunately lost the name of

the author. Its really wonderful! The only comment is that I use less

water when making cream sauces than is suggested here.

Homemade "Cream" Soup

----------------------

To use in place of canned cream soups in casseroles or as a base for your own

soups.  Much lower in fat and salt than the canned versions.  The trick is to

have it made up ready to use!

2   cups powdered nonfat milk

3/4 cup cornstarch

1/4 cup(or less) instant vegetable bullion

2   Tblsp. dried onion flakes

1   tsp. basil leaves

1   tsp. thyme leaves

1/2 tsp. pepper

Combine all ingredients, mixing well.  Store in an airtight container

until ready to use.  To sustitute for one can of condensed soup:

Combine 1/3 cup of dry mix with 1 1/4 cups of cold water in saucepan.

Cook and stir until thickened.  Add to casserole as you would the

canned product.  Makes equivalent of 9 cans of soup.  I think you

could probably vary the spices to suit your own taste or the type o f

casserole you were making.

Makes 9 servings with less than 1 gram fat per serving.

Variations:

Mushroom Soup:  Add 1/2 C finely chopped mushrooms

Celery Soup:  Add 1/2 C minced celery

Potato Soup:  Add 1 C diced potatoes, cooked

Vegetable Soup:  Add 3/4 C mixed vegetables, cooked

Broccoli Soup:  Add 1 C chopped broccoli, cooked

Asparagus Soup:  Add 1 C chopped asparagus, cooked

The variations are endless, limited only to your imagination.


cream-soups

Date:    Mon, 31 Oct 94 15:56:00 EST

From:    SALLY MARTINY <MARTINY.SALLY@epamail.epa.gov>

        Comforting Quick "Cream" Soups

        These are my favorite after-work-no-time-to-cook winter dinners.  Add

        a salad and a slice of bread and I'm happy.  This is usually enough

        for myself.  It's very easy to multiply it for more people.  The

        proportions I use are usually 1 part potato to one part other

        vegetable.  You can raise the proportion of vegetable to potato;  the

        potato merely adds creaminess and mellows the flavor.

        ********************

        Place 1 cubed potato and water (or stock) to cover into a saucepan.

        Bring to a boil, then simmer.  Add ONE of the following combinations:

        --------

        2 peeled stalks of broccoli (or one cup of florets) chopped, a bit of

        dried onion, and a vegetable bouillon cube, OR

        2 carrots, chopped, and 1/4 teaspoon of curry powder, OR

        1 cup of mushrooms and 1-3 tablespoons of your favorite wine, OR

        2 stalks of celery, chopped, and 1/4 teaspoon of tarragon, marjoram,

        or savory, OR

        1 package of frozen spinach or kale, a grating of nutmeg and a 1/4

        teaspoon of lemon juice, OR

        1 cup of frozen corn and 1 teaspoon of fresh parsley, OR

        1 cup of frozen peas, 1/8 teaspoon each of ginger and cinnamon, a

        goodly amount of pepper, and 1-3 teaspoons of vinegar (interesting

        and tasty combination, based on a medieval recipe), OR

        1 sweet potato or half an acorn squash, peeled and chopped, and 1/2

        teaspoon of Italian herb mixture

        *****

        Simmer the soup until the vegetables are tender.  Puree in blender or

        food processor until smooth.  Add salt/pepper to taste. Serve forth.

        NOTES:

        Instead of stock or vegetable bouillon cubes, you can take out 1/2

        cup of soup after pureeing and dissolve a tablespoon of miso in it,

        then return it to the pot and mix.

        Almost all of these combinations are good with the addition of 1/2 an

        onion and a clove or two of garlic sauteed in sherry.

        Other possible additions (not combined, of course):

        a tablespoon of tomato paste

        1/2 cup of leftover beans or grains

        a few dried mushrooms or dried tomatoes

        a few tablespoons of sauerkraut

        a tablespoon of capers or chopped pickle added before serving

        a tablespoon of yogurt swirled in right before serving (pretty!)

        toasted pumpkin/squash seeds or wheat germ sprinkled on top


cream-spinach-soup

Date:    Sat, 29 Jan 94 23:58:49 CST

From:    BILL KELLOGG <KELLOGG@FNALV.FNAL.GOV>

This recipe is slightly modified from the Moosewood Cookbook.

Cream of Spinach Soup

1 large onion, chopped

2 medium potatoes, peeled and chopped

3 cups water

2 tsp salt

1 lb. spinach, cleaned and stemmed (I used a 10 oz package and it was fine)

5 medium cloves garlic, peeled only

1-1/2 cups hot soy milk, rice milk, or skim milk (I used West Soy Lite-plain)

White pepper to taste

Place onion, potatoes, water and salt in pot.  Bring to a boil, then

cover and turn down to simmer until the potatoes are tender (about 15

minutes).

Add the spinach and garlic cloves and continue to simmer until the spinach

leaves soften enough to stir into the liquid (about another 10 minutes).

Puree the vegetables in their cooking water and return the puree to the

cooking pot.  Stir in the soy/rice/skim milk.  Add white pepper to taste.

Serve hot.


cream-tomato-soup

Date: Wed, 26 Jul 95 9:08:45 CDT

From: <DThomson@bangate.compaq.com>

Last night, I had a craving for cream of tomato soup, so I made up this

recipe.  This is loosely based on a recipe I learned in my 8th grade home

economics class (over 20 years ago).

Quick and Easy "Cream" of Tomato Soup

(vegan)

4 T. finely diced onion

1 T. soy sauce

1 8 oz. can tomato sauce

2 c. rice milk

2 T. cornstarch

seasonings to taste

Saute onion in soy sauce until onion is tender.  Add 1 1/2 cups of rice milk

and 8 oz. tomato sauce to onions, and bring to a boil.  Mix 2 T. cornstarch

with remaining 1/2 cup of rice milk.  Add cornstarch/rice milk mixture to

soup, stirring constantly until thickened.  Season to taste with your favorite

seasonings.  (I used a little onion powder and some spicy Creole seasoning.)


creamy-mushroom-soup

Date:    Mon, 10 May 93 18:16:40 PDT

From:    KAREN@CANTH.HACKS.ARIZONA.EDU (Karen Sergeant)

I dearly love soups, especially creamy, thick soups which, of course, are

loaded with fat and calories.  But here's a soup recipe I just love with a nice

velvet consistency but without dairy and any added fat.

"Creamy" Mushroom Soup

2 cups chopped onions (2 medium ones)

3-4 cloves garlic, minced

1/4 cup uncooked pearl barley

1/4 tsp ground nutmeg

1 1/2 pounds white mushrooms, wiped clean, stems trimmed (wipe them with

a damp towel, don't wash them under water, they will retain too

much liquid and lose water)

8 cups vegetable broth

1/4 cup sherry  (I don't know if this is a no-no for the McD diet...)

1/2 cup chopped parsley

salt and pepper to taste

Saute onions and garlic in a large heavy pot in water or sherry.  Add

barley and nutmeg and cook for 1 minute, stirring.  Add chopped mushrooms,

broth and sherry.  Bring to a boil, reduce head and simmer for 40 minutes.

Add parsely and cool soup slightly.  Puree soup in batches in a food

processor or blender until very smooth.  Return to the pot and season

with salt and pepper.  Reheat and serve garnished with more sliced

mushrooms.


creamy-spinach-soup

Date:    Fri, 23 Apr 93 22:46:57 PDT

From:    ""Michelle R. Dick"" <artemis>

Subject: RECIPE: Creamy Spinach Soup

This is a recipe from Mary McDougall in the May Vegetarian

Times.

CREAMY SPINACH SOUP

1 large onion, chopped

6 cups water

3 potatoes, peeled and chopped

3 zucchini, thickly sliced

2 cups tightly packed fresh spinach leaves

Freshly ground black pepper to taste

1/3 cup trimmed enoki mushrooms (optional)

Cook onion in a large pot with 1/2 cup of the water until onions are

softened.  Add potatoes, zucchini, and remaining 5.5 cups of water.

Bring to a boil, reduce heat and simmer covered for 35 minutes.  Add

spinach and pepper and cook for another 2 minutes.  Remove from heat,

puree, and return to flame for 5 minutes. Add mushrooms if desired and

serve hot.

Serves 4-6

Ok.  My opinion: I recommend starting with

4 cups water and adding another cup if needed.  Also, I think some

garlic would awaken the flavor of this soup.


crockpot-bean-soup

Date:    Thu, 29 Sep 94 11:54:42 EDT

From:    Andrew Evans <aevans@cais.cais.com>

Crockpot Bean Soup

1 lb. dry asst. beans, any kind

1/2 cup or so pearl barley

1 28 oz. can chopped tomatoes or equiv. fresh

2-3 carrots, chopped

2-3 stalks celery, chopped

1 large onion, diced

2 bay leaves

1/2 tsp thyme

1/2 tsp marjoram

salt+pepper to taste

Veggie stock (or water) to fill pot

Throw it all in the crockpot in the morning, and you've got dinner when

you get home.

Other things you can throw in -

Fennel bulb, chopped

Peas, lentils, limas, etc

Corn

Pasta

Anything you can think of

Note: The dry beans are *not* cooked first - they cook just fine over the

course of the day, but if you are sensitive to the oligosaccharides in

them (the stuff that makes you noisy when you eat beans), be advised!


crockpot-lima-tomato-soup

Date: Wed, 28 Jun 1995 06:28:05 -0800

From: stafford@netshop.bc.ca (Leslie Stafford)

Crock Pot Tomato and Lima Bean Soup

(good hot or cold)

Ingredients:

1.5 cups dried baby (small) lima beans

1 large coarsely chopped onion

14 to 16 oz can of tomatoes

*OR*

2 cups of chopped fresh tomatoes

*OR*

2 cups tomato sauce (canned or home made)

1 tsp. vegetarian Worcestershire sauce

salt and freshly ground pepper to taste

few shakes Tobasco or other hot pepper sauce (optional)

chopped cilantro or parsley as garnish (optional)

Directions:

Soak 1.5 cups of dried baby lima beans overnight in lots of water.

In the morning drain and rinse the lima beans and add them to the crock pot

with the tomatoes, chopped onion and enough water so that there is at least

2 inches of liquid above the beans (sorry, I've never measured the water).

Turn the crock pot to low and leave it for at least 9 hours.

After 9 hours or so, check to see if the lima beans are soft. If not, turn

the crock pot up to high for an hour or so. When the beans are cooked to

your satisfaction, add the seasonings and serve. If there is not enough

liquid, add more water and cook for another half an hour.


cucumber-spinach-soup

Date: Sat, 15 Jul 95 23:46:00 UTC

From: d.morrissey@genie.geis.com

                    Thick Creamy Cucumber Spinach Soup

1 bag fresh well-washed spinach, stemmed and torn up coarsely

 2 med. cukes, peeled and seeded and thinly sliced

 2 cups ff vegetable broth

 Dash of pepper

 1 tsp. dill

 3/4 cup fat free sour cream

 1/4 cup fat free yogurt, plain (I used Dannon)

 Pam

Spray your pan with Pam (I even think this could be eliminated if you keep

stiring the cukes.) Saute the cucumber slices until they're lightly brown,

about 10 minutes, Pour in the broth, cover, and simmer 15 minutes.

Add spices and herbs and spinach and simmer 2 minutes till spinach wilts,

then, scoop out the solids and whiz them in a food processor till smooth. I

used a blender and it worked fine. Save the broth!!!. Put the spinach

mixture back into the broth, then stir in the yogurt and the sour cream.

Chill several hours for flavors to develop and serve cold or room temp. This

tastes very rich but is fat-free for the entire recipe. I love this soup hot

so I just re-heat some in the microwave.

 P.S. I also added salt!


curried-mushroom-soup

Date:    Thu, 06 Jan 94 11:30:52 EST

From:    k_desroches@unhe.unh.edu

From the Oprah Winfrey show.

                            Curried Mushroom soup

1 c.   assorted dried oyster, morel, and porcini mushrooms

(1 oz dried mushrooms)

2 c.   boiling water

       Light vegetable oil cooking spray

1.5 c. chopped leek, white part only (2-3 leeks)

2 tbs  all-purpose flour

1 tbs  curry powder

4 c.   skim milk

1      vegetarian chicken bouillon cube

2 c.   chopped fresh portobella mushrooms

(3 small mushrooms)

1 tbs  dry sherry (optional)

1 tbs  chopped fresh chervil

Combine the dried mushrooms and boiling water in a bowl and set aside to soak.

Preheat a stockpot over medium heat for about 1 minute, then spray it twice

with the vegetable oil.  Add the leeks and saute for about 3 minutes, stirring

constantly, until translucent.  Add the flour and curry powder.  Stir until

leeks are well coated.  Add the milk and bouillon cube.  Raise the heat to high

and cook just until the bubbles begin to form around the edges.

Reduce the heat to low and whisk and all ingedients are thoroughly combined.

Stir in the fresh mushrooms and cook for 5 minutes.

Meanwhile, remove the reconstituted mushrooms from their soaking liquid,

squeeze out excess moisture, and roughly chop.  Add to the stockpot and cook

for 1 minute more.  Stir in the sherry.  Garnish with chopped chervil.

Serves 4

Fat=1.6

calories=196


easy-bean-soup

Date:    Mon, 13 Sep 93 06:50:00 PDT

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

EASY BEAN SOUP

2   cups 13-or 15- bean mix

6   cups water

3   bay leaves

5-6 cloves of garlic

1   large onion(mine was probably 3-4 inches in diameter)

3-4 cubes chicken-*flavored* buollion

1/2 cup cous cous

    black pepper (I prefer fresh ground) to taste

Soak the beans in six cups of water for at least 4 hours, changing the water at

least once if you can.

Drain the soaking water and toss it.  Add 6 cups fresh water to the beans.

Bring to a boil.

While the water's coming to a boil, coarsly chop the onion and mince or crush

the garlic.  Toss them and the bay leaves in.  After the water reaches a boil,

back it off to a simmer, cover, and let 'er cook for 45 minutes to an hour.

In the last 15 minutes, add the cous cous and the boullion.  This will thicken

the soup up.  If you want just beans, you can drain the broth at this point.

Add pepper to taste.


faux-bouillabaisse

Date: Mon, 31 Jul 1995 14:21:41 EDT

From: JACK PORCELLO <porcelloj@orion.crc.monroecc.edu>

Faux Bouillabaisse

Just did some experimenting with seitan over the weekend.  Namely,

Loma Linda's "Sea Skallops".  (Thanks for the pointer, you know who

you are!  Drop me a line, I lost your address!)  The end results is

below.  My carnivore friends/guinea pigs were fooled!  They thought

it was the authentic Mediterranean Fish Stew!

Fool-Ya-Base

1 can Loma Linda Sea Skallops, with broth, chopped to bite size

1 medium yellow onion, peeled and chopped

2 medium leeks, cleaned and chopped

3 ribs celery, chopped

2 cloves garlic, mashed

2 medium carrots, peeled and chopped

1/4 cup white wine, very dry (I used Gewurtztraminer)

1 orange, peeled, chopped, and zest removed from pith

2 large tomatoes, peeled and chopped

1 20 oz can crushed tomatoes

3 cups vegetable broth

2 bay leaves

oregano, thyme, basil, pepper, and salt

Sautee first six ingredients in bottom of large dutch oven in the

white wine until onions are translucent.  Add orange and orange

zest, tomatoes (canned and fresh), broth, and bay leaves, and a

pinch of each herb, about 12 grints of pepper, and 1/4 teaspoon of

salt.  Bring to a boil, and simmer for 10 minutes.  Serve with a

salad and crusty bread.


fifteen-bean-soup

Date:    Fri, 21 Oct 94 15:05:48 EST

From:    SFZANE@UNCCVM.UNCC.EDU

             15 Bean Soup

l       1 lb. 4 oz.  15 bean soup pkg.

        Follow directions on pkg. for soaking beans.

1       medium to large onion, chopped

1       medium to large clove of garlic, minced

2-3     Delmonte's tomato stew, Italian style.

        I used 2, but think I'll use 3 next time.

        (There is also Mexican and Cajun style, so perhaps

        you could go with which ever suits your fancy.)

1 tsp   chili powder

        salt and pepper to taste.

    After soaking beans overnight, drain the beans and add the remaining ingre-

dients.  (Do not drain tomato stew.)

    Cook over low heat for several hours until beans are tender.

    The reason I think I might use 3 cans of tomato stew next time is because

each time it is reheated it seems to need a little more liquid.  I guess the

beans keep absorbing the juice.


french-onion-soup

Date:    Mon, 04 Oct 93 16:11:25 EDT

From:    Sarah Gross <doula@panix.com>

These recipes are adapted from the March 1993 issue of Vegetarian

Times Magazine.

French Onion Soup with Browned Garlic (Yum!)

1 cup sherry or dry white wine

4 large yellow onions, thinly sliced into circles

8 to 10 cloves garlic, finely chopped

1 tablespoon whole wheat or unbleached white pastry flour

4 cups veggie broth

.5 teaspoon black pepper

Salt or low sodium soy sauce to taste

6 slices french bread, toasted

In a large heavy stockpot, heat wine until bubbling.  Add

the onions and reduce heat to medium.  Cook onions slowly,

stirring frequently, for at least 20 minutes, until they become

pastelike.  (If you cook the onions too quickly, they'll taste

bitter).

Add garlic and continue to cook 5 to 10 minutes until garlic

begins to look brown.  Add flour, stir well, and cook 2 minutes.

Add stock and bring to a boil.

Reduce heat and simmer 20 minutes.  Season with pepper and salt

or soy sauce.  Ladle soup into bowla and float a slice of toasted

bread on top of each.


gagutz-ratatouille-soup

Date: Tue, 3 Oct 1995 11:41:56 -0400

From: "Lucinda J. Rasmussen" <lrasmuss@cc-mail.pica.army.mil>

Gagutz (ratatouille soup) <T>

-------------------------

1 large onion, chopped

4-6 cloves garlic, minced

water or broth for sauteeing

2 medium eggplants, peeled and cut into 1 inch chunks

2 medium zucchini, seeded and cut into 1 inch chunks (can peel, too)

1 lb ripe plum tomatoes, peeled and seeded

2 Tbsp tomato paste

1/2 cup good red wine (I used burgundy)

2 tbsp Italian seasonings (dried)

salt/pepper to taste

Saute the onions, garlic, eggplants and zucchini in broth until just

tender.  Place in a large baking dish and cook in a 400 degree oven

for about 30 minutes or until dry.  Transfer to a soup pot.

Add tomatoes, tomato paste, wine and Italian seasoning.  Cook until

hot, then puree, preferably with a hand blender.  Add salt/pepper to

taste.


garden-borscht

Date:    Sun, 12 Sep 93 12:45:45 MDT

From:    Dianne Libero <dlibero@cisco.com>

Here's a very yummy soup that can be served either hot or cold:

GARDEN BORSCHT

(directions are for microwave but can be adapted to stove top)

Serves six	(For 3, use half measures)

Ingredients:

chopped cabbage	1 cup

chopped red onion	1/2 cup

chopped carrot	1/2 cup

water	1 1/3 cup	(can use wine,broth,tomatoe juice)

no salt added tomatoe	2 (15 oz cans)	(or fresh roasted with skins removed)

water	1 cup	(second time)

lemon juice	2 teaspoons

garlic powder	1/4 teaspoon	(or a few gloves minced)

horseradish	1/4 teaspoon	(powder)

bay leaf	1 large

sliced beets	2 (8 oz) cans	(or fresh cooked 2 cups)

yogurt	6 tablespoons	(optional)

------------------------------------------------------------------------------

baking dish	deep 3 qt

------------------------------------------------------------------------------

TIME AT HIGH	7 - 8 MIN	(VEGGIES)

TIME AT HIGH	9 MINUTES	(TOMATOES, SEASONINGS ADDED)

TIME AT 30%	15 MINUTES

TIME AT HIGH	2 MINUTES

In the baking dish, combine cabbage, onion, carrot and first amount of

water.  Cover.  Microwave at full power (HIGH) for time shown above or

until veggies are tender, stirring twice.  Add tomatoes, second amount

of water, lemon juice, garlic, horseradish and bay leaf.  Mix well.

Cover.  Microwave at full power (HIGH) for time shown above or until

boiling.  Stir.  Microwave at 30% (MEDIUM LOW) 15 minutes to blend

flavors.  Stir in undrained beets.  Cover.  Microwave at full power

(HIGH) for time shown above or until heated through.  Remove bay leaf.

Top with 1 tablespoon yogurt if desired (optional).

Each serving equals 80 calories.

Note:	If using home cooked beets, more liquid may be needed and more

cooking time may be required.

To cook fresh beets;  remove stems, wash but do not skin beets.

Place in pot and cover with water.  Cook until tender and let cool.

Using fingers, skim skin off.  It should slide off easily.

The above recipe was adapted from HPBOOKS MICROWAVE COOKBOOK


garlic-lentil-soup

Date:    Fri, 20 Jan 95 11:50:36 PST

From:    artemis@netcom.com (Michelle Dick)

A recipe adapted from Lorna Sass's _Vegetarian Cooking Under

Pressure_.  I must admit to not trying this yet, but a soup with 1/4

cup of garlic can't be all bad:

GARLIC LOVER'S LENTIL SOUP

(pressure cooker instructions)

1 T broth or water

1/4 cup coarsely chopped garlic

2 cups thinly sliced leeks (white and light green parts)

    or coarsely chopped onions

2 large carrots, halved lengthwise and cut into 1/4 inch slices

2 large celery ribs, diced

1/2 pound fresh mushrooms, halved (if small) or quartered

2 cups dried lentils, picked over and rinsed

6 cups boiling water

1 1/4 teaspoons dried rosemary leaves

1 teaspoon dried thyme or marjoram leaves

2 large bay leaves

1/4 teaspoon crushed red pepper flakes

----

2 large red bell peppers, roasted, seeded, and diced

1/2 to 3/4 cup minced fresh parsley

2 to 3 teaspoons balsamic vinegar

Salt and freshly ground pepper to taste

Heat broth in pressure cooker over medium-high heat.  Add garlic,

stirring continually, adding more water if necessary to keep from

burning.  After a minute or two, add leeks and continue cooking, still

stirring for another minute.  Add the carrots, celery, mushrooms,

lentils, boiling water, rosemary, thyme, bay leaves, and red pepper

flakes.

Lock lid in place.  Over high heat, bring to a high pressure.  Lower

the heat just enough to maintain high pressure and cook for 7 minutes.

Allow the pressure to come down naturally or use a quick-release

method.  Remove the lid, tilting it away from you to allow any excess

steam to escape.  If the lentils are not quite tender, either return

to high pressure for a few more minutes or replace (but do not lock)

the lid and simmer until the lentils are done.

Remove the bay leaves.  Stir in the roasted red bell peppers, parsley,

just enough vinegar to bring up the flavors, and salt and pepper to

taste.

Serves 6-8


garlic-potato-soup

Date:    Tue, 13 Jul 93 17:54:28 EDT

From:    Cindy_Bloch@transarc.com

This is mostly the recipe in the Savory Way (minus the 2T butter, of

course).  We really liked this soup.  It is very very garlicky (which

I think is a plus, your milage may vary).  The fun thing about this

soup for us was that many things in it came from our garden.

Garden Garlic and New Potato Soup

Soup:

2 heads fresh garlic (if you have a garden, just go and pull

      them out)

1 lb. new potatoes

2 branches thyme

1 bay leaf

2 T chopped parsley

salt (to taste)

1.5 quarts water

Garnish:

sprigs of basil, dill, or lovage for garnish

pepper

Thinly slice the cloves of garlic from the two heads (might want to

peel'm first.)

Quarter the potatoes, and slice the quarters into 1/4" slices.

Put all the soup ingredients into a pot, and bring to a boil.  Simmer

for 45 minutes, or until potatoes are cooked.

Adjust the seasonings (you may have to add salt), and smash some of the

potatoes against the side of the pot with a spoon if you want thicker

broth.

Serve garnished with basil (or whichever herb you've chosen) and lots

of pepper.

The instructions say that this soup also works with dried garlic (the

usual way you buy garlic bulbs) and regular potatoes.

Hope you enjoy this as much as we did!


garlic-soup

Date:    Tue, 09 Nov 93 10:07:16 MDT

From:    <RAY_WHEELER@dsu1.dsu.nodak.edu>

Here's my fatfree version of a garlic soup my grandmother used to

make. (I don't know where she came up with this one, but her version

was Kosher.) It is GOOD!

In a soup pot heat to boiling:

6 cups of vegetable stock

2 1/2 T. cumin seed

Add:

6 T. parsley, chopped finely

13 cloves of garlic, crushed (Garlic lovers who have access to

                              rocambole can add even more)

Simmer for 10 minutes.

Beat in a bowl:

3 eggs (substitutes)

salt and pepper to taste

Add some of the veg broth to the "egg" mixture to heat. Stir the

"egg" mixture into the hot soup and whisk.

Garnish with chopped parsley.


garlic-soup-2

Date: Sat, 24 Jun 1995 17:48:36 -0700

From: juliemb@uclink2.berkeley.edu (Julie M. Bernstein)

I made the most delicious soup today - from The New McDougall Cookbook.  I

didn't have some of the ingredients and didn't feel like making a special

trip to the store, so I substituted basil for thyme, scallions for part of

the onions, and some rice/lentil/pea pilaf mix that I had on hand for the

barley and wild rice.  I also used low-sodium tamari instead of soy sauce.

It came out great!!!

Garlic Soup

Servings: 10 to 12

Preparation time: 30 minutes

Cooking time: 1 to 1 1/4 hours

3 quarts water

25 to 30 whole cloves garlic, papery coverings removed

1/2 cup barley

1/4 cup wild rice

4 onions, chopped

4 potatoes, peeled and chunked

4 carrots, scrubbed and sliced

3 stalks celery, sliced

4 tablespoons soy sauce

1 teaspoon dried thyme

1 teaspoon freshly ground pepper

Place 2 cups of the water in a large soup pot.  Add the whole garlic cloves

and cook over medium heat for 15 minutes.  Remove the garlic cloves and

mash them thoroughly before proceeding.  (Use a potato masher or process in

a blender or food processor.)

Add the remaining 2 1/2 quarts water, the barley, and the wild rice.  Bring

to a boil, cover, and cook for 15 minutes.  Add the remaining ingredients

and continue to cook until tender, 30 to 45 minutes.

This soup tastes best if allowed to cook and then reheated.  Make it

several days ahead, or make with the intention of freezing for later use.


ginger-carrot-soup

Date:    Wed, 07 Sep 94 12:25:47 PDT

From:    vmh@intellicorp.com

Gingered Carrot Soup

=====================

1 c sliced leek (I chopped)

1 T minced fresh ginger (I used more like 2 T)

1 1/2 pounds (about 9) carrots peeled and cut into 1" length (I made smaller)

2 c vegetable stock

2 c fresh orange juice (I used not from concentrate)

1/4 c fresh chopped mint

salt (I skipped this)

ground white pepper (I had too much of this)

Fresh citrus slices and orange zest (for garnish)

Sautee leek and ginger until leek is tender or about 5 minutes.

Add carrots and sautee a bit more.

Add stock, bring to boil, reduce heat, simmer until carrots are

tender (about 30 minutes).

Puree. (I used blender in pot)

Add orange juice, stir in mint.

To serve cold, refrigerate for at least 2 hours (covered).

Serves 2 to 3 as main course (more like 2).

Sources: summarized from Mercury News. Originally from James McNair's

Soups (Chronicle, 10.95). Fat-free Adaptions by Valerie.


golden-noodle-soup

Date:    Wed, 18 Jan 95 07:02:10 MST

From:    "Susan J. Starr" <sjstarr@qvarsx.er.usgs.gov>

A while back someone was requesting vlf passover recipes.  This soup can

be served instead of chicken soup.  This a cold weather favorite of mine

and it also very simple to make.  It can be served with noodles or matzoh

balls.

This recipe is originally from Laurel's Kitchen

GOLDEN NOODLE SOUP

2 Quarts Golden Broth (see below)

Big handful whole wheat ribbon noodles (or matzoh balls)

1 cup diced celery

1 cup diced potatoes

1 cup diced carrots

1 tsp salt

1/2 cup finely chopped parsely

Bring broth to a boil in a heavy pan.  Add noodles, celery, potatoes,

carrots and salt.  Reduce heat and simmer gently until the vegetables

are tender, about half an hour.  Stir in parsley, adjust seasoning and

serve.

Makes about 10 cups of soup.

GOLDEN BROTH

1 Onion chopped

1 clove garlic

1/2 cup yellow split peas.

1/2 tsp turmeric

2 Quarts hot water

Put all ingredients in a large pot and simmer at least half an hour.

Strain for a thin stock or puree for a thick one (I haven't tried pureeing).


golden-potato-soup

Date:    Tue, 20 Jul 93 15:35:49 EDT

From:    tara@starburst.umd.edu (Tara McDermott)

This is a good soup if you want a filling meal.  It's not as quick as

some recipes I've seen, but it makes a nice hearty summer/fall soup,

with a cheddary-type flavor.  It's pretty cheap too.  I still have

other recipes available if people want them.  They are all low fat,

and some of them are fairly quick to make.  E-mail me if you want

them, since I've posted most of them before.

Golden Potato Onion Soup

------------------------

6 potatoes (red or white, peeling optional)

2 stalks celery

1 large carrot, or 2 small ones

2 yellow onions

1/3 - 1/2 cup tamari soy sauce

1 tsp. dill

1/2 tsp. rosemary (ground well in a mortar and pestle if possible)

3/4 tsp. summer savory

3/4 tsp. garlic powder

1/2 cup nutritional yeast

7 cups water

Cut carrots into thin disks, chop celery, and slice onions thinly.  In

a large soup pot, combine carrots, celery, onions, 1 cup water,

tamari, and spices.  Saute until onions are translucent, and

vegetables are soft, about 10-15 minutes.  Dice potatoes into small

pieces, and add to the pot, along with the rest of the water and

nutritional yeast.  Bring to a boil and simmer until potatoes are

soft, approximately 10-12 minutes.


greek-lentil-soup

Date:    Mon, 04 Apr 94 10:00:21 CDT

From:    "Hayes Theiling Dorton, MPL Corporation" <hayes@mplvax.mpl.com>

And now, the recipe, Greek Lentil Soup, a modification of a recipe in the

Goldbecks' natural foods cookbook:

   GREEK LENTIL SOUP

2 medium-to-large onions         	1 bay leaf

2 stalks celery, chopped	2 tsp. salt

2 lg. or 3 med. carrots, choppled	4 c. swiss chard or other green

2 c. dried lentils	1 c. sm. whole-wheat shells

8 c. water	2-3 Tbs. lemon juice

1 Tbs. tomato paste in 1 c. water	Thai chili paste (or Tabasco)

Heat 1/4 - 1/2 c. of water in a 5-qt. pot and saute onion about 3 min. until

limp.  Add celery, carrots, liquid, and bay leaf.  Bring to a boil, cover, and

simmer on low heat about 45 minutes until lentils are tender.

Add salt, greens (I've made this with both swiss chard and collard greens and

much prefer it with the collards), and shells, cover, and cook 15 min. or until

shells are tender.  If soup appears to be too dry at this time, add more

liquid.  (This should be a thick, stewlike soup, but, if heat is too high,

there may be too much evaporation.)

When fully cooked, stir in lemon juice to taste.  Chili paste or hot sauce may

also be added to the pot at this time, or may be added to each person's bowl,

to taste, at the table.  I prefer to serve it the second way, so that I can

make my own as hot as I like with no compunction!  Enjoy!


green-salsa-soup

Date: Fri,  6 Oct 1995 20:05:32 -0400 (EDT)

From: Cindy_Bloch@transarc.com

A friend of mine just made me the most wonderful mexican

soup!!!  Here's what you do:

1.  Make a vegetable soup.  Not one with a tomato base, but

    a "clear" one with a vegetable broth base or a vegetarian

    "chicken" flavor or "beef" flavor base.

    Put in veggies like potatoes, carrots, green beans,

    zucchini, maybe cabbage at the end (so it doesn't make the

    soup bitter).  Also try to put in hunks of corn on the cob

    (cut the cob into thirds or quarters).  This time she also

    put in a mexican veggie called something like achaeyote,

    which is a winter pear.  (There's someone from Mexico on

    this list, right?  Please correct my spelling.)

2.  Make a raw green salsa (there's a recipe in the

    archives, and there's also a recipe in Ornish's Reversing

    Heart Disease book).  For those of you who cook by the

    seat of your pants, so to speak, grind in a food

    processor:

tomatillos (maybe a dozen)

a bunch of cilantro

2-3 or so cloves of garlic

serrano peppers to taste -- start with 3 and

   work your way up.  For a pot of soup that

   fed 6 hungry adults with some left over, we

   ended up with 12 peppers.

The magic step:

3.  Just before you serve the soup: stir in the salsa.

It was just magic.  I hope you like it as much as we did!

Cindy

p.s.  Oh yea, serve with warm tortillas.


green-stem-soup

Date:    Fri, 29 Oct 93 09:53:34 EDT

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

Green Stem Soup

      for two

1    med  chopped yellow onion

4    Cups green veggie stems, toughest bits removed, in small dice

          (think broccoli, you could use the whole stalk too)

1    Cup  green peas (this is a good home for shrivelled freezer peas)

3    Cups vegetable broth

2    tsp  "salad herbs" or other sweetish herb mix

2    tsp  dry non-fat buttermilk powder

          or reduce broth to 2 1/2 Cups and add 1/2 light soy milk

dash      ground black pepper

          salt to taste

  Toss onion into medium sauce pan, turn heat on low and cover.  While onions

start to cook, chop stems.  When onions begin to brown, braise-deglaze

with a few spoons of the broth until lightly colored.  Pour 1/2 cup

broth in with the onion, and add 1/2 tsp of the herbs.  Turn up

heat and simmer for 1 or 2 minutes then add stems and remaining broth.

Return to the simmer and cook until vegetables are very tender,

about 10 minutes.  Add peas and remaining 1/2 tsp herbs.  Simmer until

peas are tender, 3 or 4 minutes.

  Transfer vegetables and broth to a food processor or hand mixer,

add dry buttermilk (or soy milk), and puree.

  Return to saucepan and season with pepper and salt.  The soup can be held

at this point or quickly reheated and served.


gumbo

Date:    Tue, 28 Sep 93 18:51:17 EDT

From:    freeman-elisabeth@CS.YALE.EDU (Elisabeth Freeman)

I recently made the gumbo out of Laurel's Kitchen in my slow cooker

with no oil.  It is *fantastic*.  The modified recipe is as follows:

GUMBO

1 onion chopped

3 cloves (that's cloves not cloves of garlic)

1 green pepper, diced

2 cups diced tomatoes

4 cups vegetable stock

1 cup cooked lima beans (also known as butter beans)

1 cup fresh (I used frozen) corn

1.5 cups sliced okra

1 tsp salt

1/4 tsp allspice

Saute the onion and green pepper with the cloves in water until soft.

Remove the cloves.  Put all ingredients in a slow cooker on high for

6 hours or low for 8-10 hours.

Pretty simple!  It's nice to come home at the end of the day and have

everything ready.  I did the lima beans in the slow cooker the night

before so all I had to do was add everything else to them.


gypsy-soup

Date:    Fri, 20 May 94 17:49:02 EDT

From:    Latebloom@aol.com

adapted from The Moosewood Cookbook

I make this about once a week - it is very easy. You can saute the

onions, celery, and garlic first in a little water or vegetable broth,

and save the green pepper until last so it doesn't get mushy, but I

usually just dump everything in the pot at once, and cook.  Don't omit

the spices - they really make it taste good.

                    *  Exported from  MasterCook II  *

                                Gypsy Soup

Recipe By     : The Moosewood Cookbook

Serving Size  : 4    Preparation Time :60:00

Categories    : Soups

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1      Can           Stewed Tomatoes

   1      Large         Onion -- chopped

   3      Cloves        Garlic -- minced

   1      Cup           Celery -- chopped

     1/2  Cup           Peas -- frozen

   2      Large         Yams -- in 1/2" cubes

   2      Tsp.          Paprika

   1      Tsp           Turmeric

     1/2  Tsp           Cumin

     1/2  Tsp           Cinnamon

   1      Tsp           Salt -- or to taste

   4      Cups          Water

   1      Large         Green Pepper -- chopped

   1      Can           Chickpeas

          Pinch         Red Pepper -- or to taste

Mix all together in a soup pot and cook until done, 45 minutes to an hour.

Serve with a substantial bread, if desired, and enjoy!


gypsy-soup-2

Date:    Tue, 31 Jan 95 17:33:00 EST

From:    "Anne.Cox" <20676AC@msu.edu>

I made this last week, and it is fantasic!  It's very tangy - a little sweet

and a lot spicy!  Cut the turmeric down if you don't know if you like it.  I

love it, but I think it's an acquired taste.

Gypsy Soup, from Mollie Katzen's Moosewood Cookbook (slightly adapted)

2 medium ripe tomatoes, chopped

2 c chopped onion

3 cloves garlic, minced

1 stalk celery, sliced

2 c peeled, diced sweet potato (or cut into matchstick pieces)

1 t salt

2 t sweet paprika

1 t turmeric

1 t basil

dash cinnamon

dash cayenne

1 bay leaf

3 c water

1 diced bell pepper

1 1/2 c cooked chick peas

Saute onion, garlic, celery & sweet potato over med.heat for 5 min. Add salt,

cook 5 min. more.  Add seasonings & water, simmer 15 min.  Add tomato, bell

pepper, chick peas.  Cover & simmer 10 min., until vegetables are as tender as

you want.  Remove bay leaf.

I used canned tomatoes rather than blanching and seeding fresh tomatoes as

Mollie Katzen instructed, cutting them up until I had the equivelant of 2

really big tomatoes.  The only ingredient I left out was olive oil for

sauteing. If your food processor can do matchsticks (what an awful image...),

cut your sweet potato that way - it's pretty and cooks fast.  I like this soup

with the vegetables fairly firm, so I am careful not to overcook and don't use

my pressure cooker.  Canned chick peas are fine if you don't have any

precooked chick peas around.

I've had this cookbook for years, but never made this soup until I started

poking around looking for vlf adaptable soups. It's on page 5 if you have the

book.Enjoy!


harira

Date:    Wed, 08 Mar 95 08:52:00 +0700

From:    R2176%TAONODE@VMCMS.CSUOHIO.EDU       (J.M.MILLER95        )

I tried this recipe this weekend. Very yummy and very easy! It's

from _Fat Free, Flavor Full_.

Harira

"Harira is the traditional lemony soup used to break the Moslem

fasr of Ramadan." quote from the book

2 onions, chopped

3 stalks of celery, chopped

1 sweet red pepper, chopped

6 cups veggie boullion

1 t. tumeric

1 t. ground coriander

1/2 t. cinnamon

1/4 t. cayenne

1 potato, chopped

2 carrots, chopped

1 can (28-oz.) tomatoes, chopped

1 zucchini, chopped

1 cup curly vermicelli or Chinese noodles, crumbled

1 can chickpeas, undrained, or 2 c. cooked chickpeas

1/4 c. lemon juice

1/4 c. Italian parsley, chopped

2 T. mint leaves, chopped

Freshly ground black pepper

Bring onion, celery, red pepper, and 1/2 c. of the boullion to a boil

in a large pot.  Simmer about 10 minutes to soften the veggies. Add

the remaining boullion, spices, potato, carrots, and tomatoes; simmer

20 minutes.  Stir in zucchini, noodles, chickpeas, and lemon juice,

and cook 5 minutes. Garnish with parsley, mint and pepper before

serving.  6-8 servings.

NOTE:  When I made this, I left out the noodles.  I've never had

"real" harira before so I can't vouch for the authenticity.

The next time I make this, I might leave out the tumeric. It

turned the chickpeas and the potatoes an unnatural shade of yellow,

IMHO.

This tastes even better after sitting in the refrigerator overnight.


harvest-soup

Date:    Fri, 13 Aug 93 11:23:50 PDT

From:    Jill Fuller <jfuller@cisco.com>

Harvest Soup

9 cups water

1 large onion

2 large cloves garlic, minced

2 stalks celery, chopped

2 cups banana squash, cubed

1 small cauliflower, cored and cut into 1-inch florets

4 medium carrots, peeled and cut into 1/2-inch cubes

4 medium zucchini, cut into 1/4-inch slices

4 medium golden zucchini or summer squash, cut into 1/4-inch slices

1 small head cabbage, cored, quarterd, and sliced thin

1/2 tsp thyme

1/2 tsp basil

2 tbl white miso

1 tsp sea salt

Dash of cinnamon

Dash of netmeg

2 tbl fresh lemon juice

I like to add approx. 1/2-1 cup of pinwheel pasta.  Orzo would be good

too.

In large pot, bring water to a boil.  Add all ingredients except lemon

juice.  Return to boil.  Simmer for 30 minutes, stirring frequently to

form thick stock.  Stir in lemon juice at end of cooking.  This soup

makes a great leftover and its fatfree!

I love soups.  With fall fast approaching us, does anyone have a favorite

soup recipe they'd like to share?


hidden-veg-soup

Date:    Wed, 28 Sep 94 17:01:15 PDT

From:    Jane Colman <jane@netcom.com>

This is one I discovered years ago in one of Pritikin's books.

He used a different name for it, but I find mine appropriate because

it's a great way to feed vegetables to vegi-phobic family members

without their realizing what they are eating.

Hidden Vegetable Soup

1 small onion, chopped

2 small carrots, chopped

2 celery stalks, chopped

1 green or red pepper, chopped

1/2 head green cabbage chopped

1 or more cloves garlic

28-ounce can chopped or crushed tomatoes

about 2 cups of tomato or tomato-vegetable juice

1 cup salsa (although I didn't have any last time, and just

  substituted a chopped hot green pepper, don't remember what variety

1 cup raw brown rice, mostly cooked (you can use leftover)

herbs and pepper to taste--I usually use oregano and basil

a little bit (teaspoon? tablespoon? I didn't measure) supermarket

  grade Balsamic vinegar

Puree the onion, carrots, celery, green pepper, cabbage, and garlic

(not all at once!) in a blender, using as much tomato juice as

necessary to aid the process.  Combine with tomatoes, salsa and

herbs, and cook about 15 or 20 minutes.  If the rice is partially

cooked, add it with everything else; if fully cooked, add near the

end of cooking.  If the soup is too thick for your taste, add

tomato juice or water.  Just before serving, stir in a little

balsamic vinegar.

I serve this as a main dish, along with bread.  Probably makes about

5 or 6 servings.


hot-borscht

Date:    Wed, 26 Oct 94 07:52:25 CDT

From:    kfischer@acpub.duke.edu (Karen Fischer)

This is a yummy dish for all you fall season root vegetable fans. It's

adapted from a recipe that I believe first appeared in Gourmet magazine.

Preparation is not time consuming unless, like me and my Russian peasant

ancestors, you chop and grate by hand :)

Hot Borscht, Russian Tea Room

4 cups veggie stock

3 large beets

1 carrot

2 stalks celery

2 onions

1 parsnip

1 cup coarsely shredded cabbage

1 cup tomato pulp, fresh or canned (I use canned)

1 tsp sugar (optional; the beets are sweet)

1 clove garlic, split and impaled on a toothpick

Peel beets and shred coarsely. Chop carrots, onions, celery and parsnip.

Boil stock and add beets, carrots, onions, celery and parsnip. Simmer

covered 20 minutes. Add cabbage, tomato, sugar and garlic on toothpick.

Simmer 15 minutes until cabbage is tender. Remove garlic. Top with dill

(fresh is best) and ff sour cream if you are so inclined. Serve hot.


hot-sour-soup

Date:    Thu, 03 Feb 94 12:34:13 EST

From:    jf_adams@unhf.unh.edu (Jonathan Adams - UNH Graduate School)

HOT AND SOUR SOUP:

1/4 cup dried tree ear mushrooms (or use regular or fancy mushrooms).

3 TBSP peeled, finely chopped (or grated) gingeroot (USE FRESH ONLY)

1 cup chopped scallions

5 TBSP reduced-sodium soy sauce

2 tsp. red wine

1/4 cup vinegar (use red wine or white)

2 tsp. plus 1 TBSP cornstarch

8+ cloves garlic coarsly chopped (or 4 TBSP. pre-minced)

1.5 tsp red-pepper flakes (or cayenne pepper)

1 TBSP hot-pepper paste (or tabisco or jalepona sauce)

6 fresh water chestnuts (optional)

1 cup low fat diced firm tofu

1 tsp sugar

1 tsp szechuan peppercorns (roasted and crushed) - optional

Soak dried tree ear mushrooms in boiling water for about 15 minutes.  I also

have used regular fresh mushrooms and shiutie (sp???) mushrooms.  Set aside.

Mix cornstarch (try with about 2 tsp.  if want thicker soup add rest of

cornstarch) and cold water (1/4 cup) and set aside.  Take 1 TBSP ginger, 1/4

scallions. 2 TBSP soy sauce, 1 tsp wine and vinegar.

Mix into a semi-paste (just stir for a bit).  Combine garlic and remaining

ginger (PLEASE use fresh gingeroot, it really makes the recipie.  I tried it

using dired ginger and it didn't taste nearly as good, it lost a lot).

        Heat large wok or pot and add 1 tsp or red wine.  Stir fry

garlic and ginger paste for about 30 secs. on high heat.  Stir a lot.

Add red-pepper flakes, hop pepper paste (or whatever you decided

upon), water chestnuts and mushrooms.  Stir fry some more (30-60

seconds) stiring a lot.  Then add semi-paste mixture made earlier

(chives, soy, ect).  About 1 min.  then add tofu and rest of chives.

Stir fry another 45 secs and add rest of ingrediants (sugar,

peppercorns, rest of soy sauce) plus 2 cups of water.  Bring to boil

and cook 2 minutes then add cornstarch mixture.  Cook until thickend

(not to much longer).

        Taste for seasoning.  You may want more/less cayenne pepper and spice.

More vinegar to make it more 'sour'.  This only makes about 3-4 cups, so I

always make it as a double batch.  It usually does not last a night, even with

a double batch.  It is very HOT and will clear those clogged sinus's.


hot-sour-soup-2

Date:    Sat, 04 Mar 95 16:17:39 PST

From:    Barbara Zimmerman <barbara@crl.com>

HOT AND SOUR SOUP

1/3 to 1/2 cup 'vegetarian chicken stock

powder

1 quart water

10 slices fresh ginger

1/2 cup slivered seitan

2-3 ozs tofu, cubed

1/2 cup carrots, julienne

1/2 cup napa cabbage, julienne

1/2 cup dried black mushroom slices, soaked & drained

1/2 cup sliced dried lily flower buds, soaked and drained

1/2 cup frozen baby peas, rinsed and thawed

4 scallions, whites thin sliced, greens cut on thin diagonals, 2

kept separate

2 T's rice vinegar (unseasoned)

1 T mirin

2 T's tamari

1/2 tsp. fresh black pepper

1 1/2 T's arrowroot

1/8 tsp. crushed red pepper (or to taste)

PROCEDURE

Cut and prepare all of the fresh and dreid veggies, tofu and seitan.

After the black musrooms and lily flowers have been soaked and drained,

cut them up so they are not too stringy.  NOTE:  AVAILABLE ONLY AT ASIAN

GROCERY STORE **.

Simmer the first 3 ingredients for one minute and then remove the ginger.

Combine the last 6 ingredients in a bowl and mix.

Add the carrots, chinese cabbage and black musrooms to the stock and

simmer for 2 minutes.

Add everything else except the scallion greens and baby peas and simmer

another 2 minutes.  Be sure to recirculate the lat 6 ingredients in the

bowl to recirculate the arrowroot before adding to the soup.

Add baby peas, adjust the seasongings and serve very hot in bowls.

Garnish with scallion greens.

My own note:  After tasting this, I could not tell the difference between

this and the chicken hot and sour served at the local Chinese Restaurants.

Hope you enjoy.

Thanks to Robert Siegal the Friendly Gourmet, previously of Jump Start.

Oriental Delights cooking class.  POB 6476, Santa Rosa, Ca  95406, (707)

573-0555.


irish-potato-soup

Date:    Tue, 08 Mar 94 14:10:29

From:    KGRAAP.DPSNET%SISNET@SISNET.CLACKESD.K12.OR.US

SUBJECT: Irish Green Potato Soup

Makes 10 servings:

4 cups peeled, cubed potatoes (about 4 medium)

3 cups thinly sliced leeks or onions

3 cloves garlic

2 qts. water

1 large head broccoli, divided into florets (about 2 cups), or 1 large

  bunch spinach, washed and stems removed

1 tablespoon salt

1/4 teaspoon ground white pepper

4 to 6 tablespoons evaporated skim milk

2 cups nonfat plain yogurt, drained, optional garnish

In a large pot, combine potatoes, leeks, garlic, the water, broccoli,

salt and pepper. Bring to a boil; cover and reduce the heat to simmer.

Cook until vegetables are tender, 20 to 25 minutes. Puree in batches in

blender or food processor. Stir in evaporated skim milk. heat but do not

boil.

Ladle into bowls, garnishing with drained yogurt, if desired; serve at

once.

per serving: 104 Calories (4% from fat) 5G protein 22g carbohydrates


italian-peasant-soup

Date:    Sun, 26 Sep 93 12:21:47 MDT

From:    Mike D. Kail <mdk@lochness.uhc.com>

ITALIAN PEASANT SOUP

--------------------

1/4 cup White Wine

1 cup finely chopped onions

1 cup finely diced celery

1 cup finely diced carrots

1 1/2 cups diced & peeled potatoes

1 1/2 cups diced & peeled parsnips

8 cups veggie stock or water (or combination thereof)

1/2 teaspoon thyme

2 teaspoons crushed garlic ( I use more ;-)

1 tablespoon low-sodium soy sauce

2 cups chopped kale

In a large soup pot, pour in the white wine and saute' the onions,

celery, and carrots over medium heat, stir occasionally, until the

veggies are tender (~25 minutes).  Add the potatoes, parsnips, stock,

thyme, garlic, and soy sauce, stir, bring to a simmer, and cook,

covered, over low heat until the potatoes are not quite tender (~15

minutes).  Add greens and cook 10-15 minutes longer.  Makes 8 1/2

cups.


joys-vegetable-soup

Date: Sat, 29 Jul 1995 19:46:22 -0700

From: Katherine Albitz <kra@sdd.hp.com>

This is my mother's beloved vegetable soup recipe. It is a little

different than the usual due to the odd addition of cloves. But is is

wonderful. I went to the farmers market last week and got a boatload

of fresh corn, which is really worth the trouble, and made up a

batch. For okra-haters, the longer it cooks, the more the okra

disintegrates and thickens the soup much like it does in gumbos.

Joy's Vegetable Soup

6 ears of corn, cut off cob

6 medium carrots, cut in 1/4" pieces

5 lbs fresh ripe tomatoes, chopped (core & peel optional)

3 large potatoes (optionally peeled), cubed

3 medium onions, chopped

2 cups okra, cut into 1/2" pieces

2 cups lima beans

1 small jalepeno pepper, minced

2-4 Tablespoons salt (start with 2, add rest to taste at end of cooking)

In a tea ball or tied up in cheese cloth:

   50 whole peppercorns

   25 whole cloves (essential)

   1 teaspoon thyme leaves

   1 teaspoon marjarom leaves

Put all ingredients in a *large* soup pot. Add water to barely cover

ingredients. Bring to almost boiling at medium high heat. Turn to very

low heat and simmer, uncovered, all day, or until veggies are of the

prefered texture.Remove tea ball or cheescloth with spices, discard spices.

Makes about 2 gallons, freezes very well. Can be doubled.

Cloves and okra are the essential "secret" ingredients for this soup.


leek-bean-soup

Date:    Fri, 11 Feb 94 16:29:30 GMT

From:    Sarah J Liebert <sajl@doc.ic.ac.uk>

Leek and Butter Bean Soup.

3 large leeks

125g/5oz dried butter beans

dash of white wine vinegar

vegetable stock

lemon juice

fresh chopped parsley

black pepper

Soak beans in water overnight, boil until fairly tender (about 1.5 hours

depending on age of beans). Cut leeks into slices and saute in a little

water and vinegar.  Add beans, a mixture of bean water and vegetable stock

about twice volume of solids, and simmer for about 30-40 minutes. Reserve a

few beans and leek pieces for texture and puree the rest. Return pieces to soup

and stir in seasonings to taste.


leek-potato-soup

Date:    Mon, 14 Feb 94 10:00:06 CST

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

SPEEDY LEEK AND POTATO SOUP

3-4 large leeks

3 lbs large red potatoes, peeled

1/4 c. rice wine

3 T. nutritional yeast

1 T. dill weed

1 T. sage

saute leeks in the rice wine plus water until very soft.

slice potatoes and add to the leeks, along with water to cover, the nut.

yeast, and sage.  Cook until potatoes begin to fall apart and thicken the

soup, adding water as necessary.

Add dill close to the end of cooking.

This makes a very delicately flavored soup which is best left without salt.


lentil-chowder

Date:    01 Oct 93 12:58:00 EDT

From:    "Carol A. Ruiz (203) 727-7706" <CAR%A1%UTRC@mrgate.utc.com>

Red Lentil & Potato Chowder

1 c. red lentils

3 c. water

1 onion, diced

2 cloves garlic, chopped

1 red potato cut into small cubes

2 cups sliced yellow squash

1/2 c nonfat yogurt

1/2 c skim milk

1/4 tsp nutmeg

salt & pepper to taste

In soup pot, boil first 5 ingredients, then simmer for 30 minutes -

everything should be very mushy.

Add 2 c of yellow squash and simmer an additional 10 minutes.

Put everything (including the rest of the ingredients) in a blender

and blend until smooth.

Gently reheat over low heat back in saucepan...Serve!  (Serves 4 as a

main course)

This was really out of this world!  Serve with a hearty bread on a

cold day!

By the way, I almost didn't add the yogurt and milk because it tasted

great beforehand (and I might not add them next time) so anyone

avoiding dairy need not avoid this recipe, you just might want to thin

the soup with a little water.


lentil-corn-soup

Date:    Sun, 11 Sep 94 13:59:33 CDT

From:    judith@utig.ig.utexas.edu (Judith Haller)

Corn and sweet potatoes give this soup a nice sweetness. It's adapted from

Mark Bricklin's _Lose Weight Naturally Cookbook_ (Rodale), which uses too

much meat and dairy for our purposes; this one, however, adapts well by

substituting for the oil in the saute. It also freezes and microwaves well

for brown-bag lunches.

Lentil and Corn Soup

1 Medium onion, chopped

2 medium carrots, sliced

2 tbs water, stock, or sherry for sauteing

7 cups water

3/4 cup dried lentils

2 medium tomatoes

1 cup fresh or frozen corn

1 small sweet potato, diced

4 tsp tamari or soy sauce

1 cup cooked brown rice

2 tbs chopped fresh parsley (I double this amount)

Saute the onion and carrots in a large saucepan over low heat, stirring

occasionally, until the onions are translucent.

Add water, lentils, tomatoes, corn, and sweet potato. Bring to a boil,

reduce heat, cover and simmer for 25 min. Add the tamari, rice and parsley,

and heat through before serving.


lentil-soup

Date:    Tue, 07 Dec 93 21:12:23 EST

From:    Elisabeth Amber Crocker <eac9m@poe.acc.virginia.edu>

Lentil Soup

3c red lentils (this makes a *lot*)

2 tsp whole allspice

1 tsp fenugreek seeds

5 cloves garlic (or to taste), minced

1 small red onion, chopped

1 c tomato juice (more would be better but it was all I had)

at least 6 cups of veg. stock

juice of one lemon

5 or 6 large collard leaves, shredded

salt and pepper to taste

toast the allspice and fenugreek until they start to pop, then

immediately remove from heat and grind in a mortar.  put the

tomato juice in a big soup pot over high heat, and add the ground

spices, the garlic, the onion, and the lemon juice, and cook

until it looks dark and pasty.  add the lentils (rinsed and

picked over--I found lots of little rocks in mine) and stir to

coat.  cook until it threatens to stick and then add the stock.

bring to a boil, then reduce heat and simmer an hour or so,

stirring frequently and adding stock as needed for desired

consistency.  when it seems about done, lentils soft, etc, add

the shredded greens and simmer 5 minutes or so.  add salt and

pepper to taste and serve.


lentil-soup-2

Date:    Tue, 01 Feb 94 16:46:08 EST

From:    dean@underground.irhe.upenn.edu (Kareema Dean)

Lentil soup

I love this adaptation of the arabic Shorbat Adts.....

Boil together:

2 cups split red lentils

1 onion chopped

1 small carrot peeled and chopped

1 small zucchini (peeled and chopped ... peeling is optional... make sure

it is a small zuke or use half a regular one.

2 cloves garlic (more or less) crushed

1/2 stalk celery (chopped and optional!)

Boil these over medium heat in 3 cups of broth or water to begin with...

check every 10 min. or so and add water as needed.

It should take about 30-40 min before the lentils break down and are soft

and mushy.  Blend the soup until smooth and return to pot.  Add 2 tsp (or

more!) Cumin and 1 tsp of coriander, salt and pepper.  I like to add a dash

of cinnamon.  Cook about 5- 10 min.  more and serve with a lemon wedge and

pita "croutons" (just toast/dry out pita in the oven and break into pieces)

 YUM!!!!  (you may need to add water -up to a cup! at the end here... if it

is too thick)

Especially good with an arabic salad which is:

2 tomatoes chopped

1 zuke, peeled and chopped

1/2 onion chopped very fine or several scallions

Toss with 2 tsp cumin, dash of coriander and some cayenne, 1-2 tbsp lemon

juice, 1 tsp vinegar and salt.  I add about a tablespoon of water and

"toss" with my hand.  (don't ask me why it seems to taste better!)  This

salad is especially tasty if it sits a bit... Serve at room temp with pita

bread and something else yummy like the soup above or felafil.


lentil-soup-3

Date:    Sat, 26 Mar 94 12:24:10 EST

From:    barbara760@aol.com

Lentil Soup

This is slightly modified from a recipe in the Houston Post.

Serve with wedges of lemon the squeezing.,  Use the smallest new potatoes you

can find.  If larger than bite size, cut potatoes into large dice before

adding to soup.

1 lg onion, chopped

2 cloves garlic, minced

1 cup red or yellow lentils

1/4 cup chopped fresh parsley

1 Tbsp cumin

1/2 lb. tiny new potatoes

7 cups water

1/2 cup julienned celery

Sale and freshly ground black pepped

In a large saucepan, saute the onion and garlic in a small amount of water

for 5 minutes.  Add lentils, parsley, cumin, potatoes and 7 cups water.

Bring to a boil, reduce heat and simmer, uncovered, for 1 hour.  Before

serving add celery.  Season to taste with salt and pepper.  Makes 6 servings.


lentil-soup-4

Date:    Fri, 03 Feb 95 08:52:46 PST

From:    Linda Luke <luke@honeydew.cc.wwu.edu>

Thought I'd share this recipe with the list.  It is one of my favorites.

The original had sausage in it but it works as well, if not better, without!

Lentil Soup

1 large onion, finely chopped

1 small green pepper, finely chopped

1 small carrot, finely chopped

1 large garlic cove, finely minced

1 bay leaf

2 cans (14-1/2 oz each) vegetable broth

1 can (14-1/2 to 16 oz) whole tomatoes with liquid, coarsely chopped

1 cup water

3/4 cup dry lentils

1/4 cup Dijon mustard

In large pot combine all ingredients except mustard.  Simmer, covered, 1

hour or until lentils and vegetables are tender.  Stir in the mustard.

Remove and discard bay leaf before serving.  Yield:  6 servings.

I usually don't add the green pepper, but add corn instead.  My family

prefers this.  I usually use a can of stewed tomatoes instead of whole

tomatoes.  I think the mustard gives this a wonderful flavor.  Hope you

enjoy!


lentil-tomato-soup

Date:    Tue, 03 May 94 17:42:57 BST

From:    grove@viper.uk.tele.nokia.fi (Paddy Grove)

This is a recipe from the side of can of Sainsbury's (UK supermarket)

lentils, suitably adapted for this list.

SPICY LENTIL AND TOMATO SOUP

Ingredients:

1 medium onion, chopped

2 cloves garlic, crushed

2 tsps garam masala

1 tsp ground coriander

1 tsp turmeric

1/2 tsp chilli powder

1 can (420g - about 1.5 cups?) green lentils, drained

1 can (same size) chopped tomatoes (I put peeled toms in a blender)

450 ml / 3/4 UK pt / 2 US pts vegetable stock

Method:

1.Saute onions and garlic in a little of the stock until soft

2.Mix all the spices with a little water to make a paste and add to the onions.

  Cook for 2-3 mins

3.Add lentils, tomatoes and stock, cover and simmer for 30-35 mins


lentil-veg-soup

Date:    Mon, 09 Jan 95 15:47:45 EST

From:    Lucinda J. Rasmussen <lrasmuss@pica.army.mil>

     Hi gang.  I made this the other night and it was wonderful!

     I literally opened the cabinets, refrigerator and freezer and

     just dumped stuff in the soup.  I usually puree at least half

     of the vegetables in my vegetable soup so that the flavor gets

     incorporated better and the soup is heartier.  Good additions to

     this might be cubed eggplant, zucchini, mushrooms and some

     cooked rice or pasta added before serving.

     Lentil Vegetable Soup <T>

     2 cups dried lentils, picked over and rinsed

     1 large onion, chopped finely or pureed

     6 stalks celery, chopped finely or pureed

     3 carrots, diced

     1 can (1 lb) stewed tomatoes

     1 T mixed herbs (parsley, oregano, rosemary, etc.)

     1 tsp garlic powder

     ground pepper to taste

     a few sun dried tomatoes, minced

     1 pkg onion soup mix (optional, I had about 2 cups prepared soup

        to use up so I put it in the soup)

     water

     8 oz fresh or frozen large-cut spinach

     hot sauce (optional)

     Place the lentils, onion, celery, carrots, tomatoes, herbs, garlic

     powder, pepper, sun dried tomatoes and soup mix in a large soup

     pot or dutch oven (about 8 cups).  Cover with water and simmer for

     1 hour until lentils are tender.  Add spinach and hot sauce and

     cook for another 10 minutes or until spinach wilts.


lily-chowder

Date:    Mon, 01 Nov 93 13:52:00 PST

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

5 Lily Chowder

adapted loosley from Bon Appetit Mag

2 pounds onions, chopped

4 shallots, chopped

3 leeks, sliced thin

5 cloves garlic, minced

1 stalk celery

2 tablespoons chives, minced

2 teaspoons lemon zest

1/2 cup dry white wine

5 cups veggie or chicken flavor veggie broth

1 teaspoon thyme

sprinkle of black pepper

Saute onions, shallots, garlic and 1/2 of leeks in white wine, add

thyme,

add broth and simmer till all is tender.

Just before heating up to serve, add remainder of leeks and the sliced

celery stalk, simmer just 5 minutes, till tender crisp.

Garnish each serving with chives and lemon zest.


lima-bean-soup

Date:    Mon, 08 Nov 93 11:27:55 PST

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

lima bean/cabbage soup

Made this Saturday, really good!

2 cups dried lima beans, soaked and simmered 45 minutes

1 16 ounce package shredded cabbage and carrots, intended for cole slaw

1 onion, chopped

several colves of garlic, minced

1/2 cup white wine

1.5 quarts water or stock

1 tablespoon chicken flavor vegetarian broth mix

2 teaspoons saltfree lemon pepper

2 teaspoons mixed dried italian herbs

simmer for 30 ,minutes or so

cook about 10 ounces pasta twirls or squiggles,

add to soup


masa-soup

Date:    Tue, 25 Oct 94 21:32:08 -1100

From:    Neal Pinckney <neal@aloha.com>

Last week a friend gave me a big bunch of edible hibiscus leaves

that he grows. (He also gave me three plants, and I intend to try to

nurture them).  The leaves are dark green and tender, thin and as

much as 2 feet in diameter. They taste a bit like kale or spinach.

So I'll share this recipe I invented to incorporate the leaves in a

thick, rich soup. I call this Masa Soup, to honor the donor, Masa

Yafuso and his wife Harriet, who donate their time giving low fat

vegetarian cooking classes (and give samples of all their recipes at

each meeting.)

MASA SOUP <T>   (A thick vegetable, lentil and pea soup)

1 medium onion

3 cloves garlic

1 cup split peas

1/2 cup lentils (any color)

2-1/2 cups edible hibuscus leaves, spinach, kale, collard or mustard

           greens, etc., cut or torn in 2 inch pieces

1/2 cup zucchini, chopped

1 cup carrots, diced

1/2 cup celery, diced

1/2 cup eggplant, diced (optional)

3 large fresh basil leaves (or 1/2 teaspoon dried)

pinch (1/4 teaspoon) thyme

1/2 teaspoon salt (or 2 tablespoons Bragg's Liquid Amino)

1/2 teaspoon fresh ground black pepper

--optional-- chili peppers or hot sauce to taste

This is the good part. Saute onions and garlic in water till starting

to turn yellow, add all other ingredients in a large pot with 2 1/2

cups of water and bring to a boil. Reduce heat, simmer an hour (or

until peas are tender) and then puree in a blender. That's it!

Serve as a main meal with whole wheat pita bread. For a variation,

sprinkle fresh ripe diced tomato on top of soup (or this can be

blended in earlier). For those who remember the days when pea soup

used to have h*m or b*c*n in it, soy baco-bits, sprinkled in just

before serving, brings back that aura.

Makes 6 - 12 ounce servings. Each: 259 calories, Fat 0.645 grams

(2% calories from fat), Carbohydrate 47.84 grams, Protein 16.95

grams. Sodium 219 mg.


mexican-corn-soup

Date:    02 Sep 93 10:46:42

From:    amk@bnk1.bnkst.edu

From the New York Times yesterday in the eating well column by Marian

Burros:

Mexican Corn soup (although I can't figure out what is Mexican about it)

1 onion, finely chopped

1 celery stalk, finely chopped

2 cloves garlic, finely chopped

6 large ears of corn

2 tbs minced oregano

1 qt. veggie stock

ground pepper

salt (opt.)

saute onion, celery and garlic in nonstick pot large enought to hold

all the ingredients - sauteing in balsamic vinegar and veggie broth -

until golden brown.  Put one ear of corn in the toaster oven at 500

degrees until the kernels begin to brown - while that is roasting,

scrape the kernels from the other 5 ears and add them with the oregano

to pot.  cook about 5 minutes; then, puree in blender or food

processor, adding a little of the veggie stock.  Return the contents

to the pot with remaining vegetables stock and simmer to heat

thoroughly.  Season to taste.  Scrape the kernels form the roasted

corn and use to garnish soup Yield: 6 cups

Nutrional analysis:  105 calories, 1 gram fat, 0mgs cholestterol, 210 mgs.

sodium, 4 grams protein, 30 grams carbo.


millet-soup

Date:    Sun, 03 Apr 94 20:04:36 CDT

From:    KRSK@db1.cc.rochester.edu

Millet Vegetable Soup (yet another adaptation from Great Grains)

1 c. millet

1 tbs. plus 3 c. stock

3 scallions, chopped

1 large onion, chopped

2 garlic cloves, minced

1 tbs. tomato paste

1 cup cooked red kidney beans

1 package (10 oz.) frozen mixed vegetables

salt and pepper to taste

1/4 c. chopped parsley

1. In a medium saucepan, heat 2 c. water (or stock) to boiling over high heat.

Add the millet, reduce heat to low and cook, covered, until the millet is tende

r

and most of the liquid is absorbed, about 25-30 minutes.

2. In a large saucepan, heat 1 tbs. stock. Add the scallions, onion and garlic

and cook over medium heat until soft, about 5 minutes.

3. Add the 3 c. stock and tomato paste and bring to a boil. Add the beans and

mixed vegetables. Reduce heat to low and simmer, covered for 15 minutes.

4. Add the salt, pepper, cooked millet and parsley. Cook 5 minutes longer.

4 servings


minestrone-soup

Date:    Thu, 02 Dec 93 12:40:08 PST

From:    rfelix@netcom.com (Robbie Felix)

Minestrone soup w tortellini or ravioli

"saute" several cups of a compbination of the following until slightly

cooked:

Onions

Garlic

Sliced Zuchini

Sliced carrots

Cubed potatoe

peas

chopped celery

Add one can of stewed tomatoes and two cups of Healthy choice ( or any

other lowfat brand) Pasta Sauce and 4 cups water. Simmer for about 45

minutes to an hour.

Add one Package ( 12 oz.) of lowfat totellini or ravioli. Check the

packages, I have seen lowfat ones with MORE fat than the regular ones!

Cook ten more minutes and then thicken the soup with mashed potatoe

flakes ( about 3/4 cup).


minestrone-soup-2

To:      Sally Charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

From Dr. Dean Ornish's Program for Reversing Heart Disease.

     Minestrone Soup

     (Makes 6 servings)

     1 cup chopped onions 3 tablespoons freshly minced garlic 1 cup minced

carrots 1/4 cup freshly minced parsley 1 teaspoon dried oregano 1 teaspoon

dried basil 1/2 teaspoon dried thyme 1/4 cup dry red wine 1/2 cup chopped

celery 1 cup sliced cabbage 1/4 cup chopped green bell pepper 2 cups

vegetable stock or water 1 cup cooked Great Northern beans 1 1/2 cups

chopped tomatoes 1/4 teaspoon ground cloves 1/4 cup salt-free tomato paste

1 cup apple juice 2 cups unsalted vegetable juice cocktail 1 cup sliced

zucchini 1/4 cup egg-free, oil-free macaroni Salt Freshly ground black

pepper

     Braise onions, garlic, carrots, and herbs in wine until onions are

soft.  Add celery, cabbage, bell pepper, and 1 cup of stock or water and

simmer for 5 minutes, stirring occasionally.  Add beans, tomatoes, cloves,

tomato paste, apple juice, and vegetable juice and bring to boil.  Lower

heat and simmer 15 minutes.  Add zucchini and simmer another 2 minutes.

Add macaroni and cook 8 minutes more.  Add salt and pepper to taste.

     Per serving (1 cup):

     Calories: 154 Cholesterol: 0 mg Total fat: 0.6 gm Saturated fat: 0.1

gm


minestrone-soup-3

Date:    Thu, 24 Mar 94 12:47:37 PST

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

Minestrone Soup

saute one or two sliced onions in rich red wine,

add several cloves garlic, minced

pour in 28 ounce can of recipe cut or stewed tomatoes

2 teaspoons dried basil or a bunch or fresh

1 teaspoon each oregano and marjoram

lots of freshly ground black pepper

add 2 each zuchinni and carrots, chopped

add a chopped potato

if you like greens, add some chopped spinach or cabbage or....

toss in a can of beans, any kind, or use home cooked if you have 'em

a few sliced mushrooms can't hurt

1 cup red wine <or broth>

water as needed

when it is nearly done, add a couple cups cooked pasta and some frozen

peas and/or corn.

Serve with plenty of good bread and the rest of the wine.


minestrone-soup-4

Date:    Thu, 13 Oct 94 12:47:00 EDT

From:    DBONGIORNI@a1.pbs.org

         Minestrone Soup

         2 Quarts of Your favorite vlf stock

         Water

         5 stalks celery, destrung, chopped fine

         2 carrots, chopped fine

         1 can canneloni beans (white beans)

         1 bunch of scallions, cleaned and chopped

         4 drops extra virgin olive oil, (or sub. pam)

         4 cloves garlic, chopped fine

         2 cups fresh spinach, cleaned and chopped

         1 bunch fresh parsley or cilantro - whichever you like better

         1 leaf fresh sage (Don't put more!)

         Pour stock into very large soup pot.  Add choped celery, carrots

         and can of beans (rinsed).  Bring to rolling boil.

         In a skillet, add drops of oil and saute garlic, scallions and

         spinach.  Add boiling stock as necessary to soften everything.

         Dump contents of skillet into stock pot.  Cook for 25 minutes.

         (Liquid will be reduced.  Taste - it it's gotten too

         concentrated, dilute with water.)

         Five minutes before serving, add chopped fresh parsley and 1

         leaf of fresh sage chopped.

         Serve with oat bran rolls.

         The spinach and parsley turn this a nice green color.


minestrone-soup-5

Date:    Thu, 12 Jan 95 07:10:42 EST

From:    Timo <tbraam@census.gov>

Vegetable Minestrone Soup

1/2 cup chopped onion

1 leek, white part only, chopped

2 cloves garlic

1 can (28 oz) tomatoes, crushed

4 red potatos, quartered

2 carrots, sliced

1 celery stalk, sliced

1/2 cup barley

1-1/2 cups corn

1 cup (frozen) peas

1 can (16 oz) white beans (drained)

1 teaspoon basil

1 bay leaf

1 tablespoon salt

1 teaspoon black pepper

Saute garlic, oniions and leek. Add tomatoes and one can water, potatos,

celery and carrots and cook 25 minutes. Add barley and cook 10 minutes.

Add remaining ingrediants and cook 20 minutes or until barley is done.

Makes about 1 gallon.


minestrone-soup-6

Date:    Thu, 19 Jan 95 15:46:56 EST

From:    Lucinda J. Rasmussen <lrasmuss@pica.army.mil>

     Watched the Frugal Gourmet the other day and he made a rather

     interesting looking version of Minestrone.  He abhors overcooked pasta

     so this recipe has no pasta at all.  It would probably be good if you

     ladled some of this soup over freshly cooked pasta, though.  I made

     some modifications because I lacked some ingredients and of course

     omitted the pancetta (Italian bacon) and olive oil.  The result was a

     most excellent soup.  WARNING:  this is from memory!

     Minestrone Soup

     ---------------

     3 cups cooked white kidney beans (canneloni?) or great northern beans

     3 cups cooked cranberry beans or pink beans

     2 cloves garlic, minced

     2 cups carrots, diced

     2 cups onions, diced

     2 cups celery, diced

     2 cups tomatoes, chopped (canned worked well)

     2 cups zucchini, diced

     8 oz fresh kale or spinach, chopped

     2 potatoes, peeled and cubed

     1 tbsp dried Italian herbs or parsley

     1/4 tsp freshly ground pepper

     1/2 cup red wine

     Puree the white beans.  Put into a big stock pot (10 qt) with the

     cranberry beans.  Saute the garlic, carrots, onions and celery until

     onions are just turning translucent.  Add to pot.  Add the rest of the

     ingredients to the pot and fill the pot with water to within 1 inch of

     the rim.  Simmer for about 1 1/2 hour or until potatoes are soft.  Add

     salt if desired AFTER the full cooking time.

     This was one thick soup!  I thinned it out before consuming it.


miso-eggplant-soup

Date: Sun, 06 Aug 1995 01:47:31 -0700

From: Michelle Dick <artemis@shell1.best.com>

MISO SOUP WITH EGGPLANT

1 quart dashi (or more, recipe follows)

1/4 lb japanese eggplant

1/2 cup prepared seaweed (or arame)

2-3 T hatcho miso (red miso)

1 green onion, sliced thinly (white and green)

seven-spice seasoning, aka shichimi togarashi (optional)

Quarter eggplant lengthwise and slice quarters thinly.

Bring dashi to boil and add eggplant.  Simmer till eggplant is

soft. Add seaweed (if adding dry arame, cook till soft).

Mix miso into 1/2 cup of the hot soup till well mixed and then add to

pot.  Stir to mix.

Serve immediately with green onion sprinked on top.  Pass seven-spice

seasoning for individuals to add if desired.

Prepared seaweed can be found in Japanese groceries -- essentially

just seaweed marinated with some water, salt, sugar, and sesame seeds.

Good stuff.

DASHI

6 cups water

6 inches of kombu

Simmer kombu in water for half hour in uncovered pot.  Remove kombu.

Broth is the dashi -- use as directed in recipe.


miso-soup

Date:    Sat, 04 Feb 95 15:27:03 PST

From:    Heather Brown <heather@EECS.Berkeley.EDU>

  Anyway, here's my non-traditional recipe for miso soup.

Miso Soup

4 cups water

1 inch piece of kombu, rinsed

handful of hijiki, wakame, arame - your choice

1 tub of White Wave lowfat tofu

1 onion coarsely chopped

2 carrots sliced

1/8 - 1/4 cup miso paste (I like the brown best)

Rinse the kombu (kelp; you can get it in health food stores

in the Macrobiotic section or in an Asian market) and put it

in the water in a large pot.  Add the seaweed(s) of your choice.

I always add wakame; hijiki tastes too strong for some people,

but I love that too.  Bring to a boil.

While you're boiling the water, you can water, saute the

onion, or just throw it into the water when it's almost

at a boil.  Turn the heat way down and add the carrots and

the tofu.

Put the miso into a bowl.  Pour some of the water from the

pot over it (you kill some of the miso's good stuff if

you boil it, so you shouldn't put it into the boiling water).

Stir the miso thoroughly into the water and then add this

back to the pot.  Miso is really high in sodium, so you can

adjust how much you add to taste.  My macrobiotic cookbook

says 1 tsp. per cup of water, but that tastes _really_ light

to me.

Remove the kombu piece (it's the tough one) and serve.  I put

brown rice in mine, since I don't like to eat brown rice plain.

This soup has all kinds of items that the macrobiotic people

say will cure you of cancer (thinking of an older digest

question).  Both miso and the seaweed are supposed to be excellent

for your health according to Michio Kushi, et al.  YMMV.


mixed-bean-soup

Date:         Mon, 18 Sep 95 08:58:19 EDT

From: Muriel Kranowski <DOC@VTVM1.CC.VT.EDU>

Made this over the weekend when it finally got cool here, and it was

a big hit with my entire family (who are only veg'ns when I'm cooking).

I didn't measure anything so the measurements are my guesses, two

days later.  The main idea is to use a small amount of a big bean (the

pintos in this case) and a large amount of whatever small legumes I

have on hand.

               MIXED BEAN SOUP  <T>

               Yield: 8 servings

      about 1/2 cup pinto beans

      about 1/2 cup each: brown lentils

                          green split peas

                          tiny red Indian lentils

                          small yellow Indian lentils

                          barley

      large onion

      large potato

      stalk of celery

      clove of elephant garlic

      about 1 tsp balsamic vinegar

      about 1/2 tsp each dried herbs: sage

                          marjoram

                          thyme

      soy sauce and/or salt to taste

Soak the pinto beans either quick-soak (boil 2 minutes, turn off heat,

let soak 1 hour) or overnight in at least 4 cups of water.  Drain, rinse

Pick through and rinse all the other legumes and barley.  Put all into a

large pot with at least 6 cups of water.  Bring water to a boil, reduce

to a simmer, and cook uncovered for an hour.

Peel and trim the vegetables and chop them finely either by hand or in

a food processor (don't puree them!).  Add to soup with vinegar and

herbs but do not add the soy sauce or salt at this time.  Bring the

soup back to a simmer and cook another hour or until everything

is to your preferred degree of softness.

I like to puree some of the soup in a food processor when it's all

done and stir it back in, for a nicer texture.  At the end, add soy

sauce and/or salt to taste -- the soy sauce adds a nice flavor as well

as saltiness.  Add water to get the texture you prefer if it is thick.

General instructions throughout cooking:  Keep an eye on the pot --

the legumes release a lot of scum that may boil over.  I find that

after I remove the initial burst of scum and wipe the inside of the

pot with a wet paper towel, it's okay after that.  Also check to see

if you need to add more water or to regulate the simmer.  Stir it up

from the bottom occasionally so it won't stick.  Don't let it get too

hot (keep a low simmer) to avoid both sticking and running out of

water or even scorching on the bottom.  (I imagine a crockpot

would be very nice to avoid all this picky looking and stirring.)

Really, it's not a big deal -- but look at it occasionally.

Note on the Indian lentils: I don't remember what these are called.

I get them at my hfs, but I've seen them in the supermarket health-

food section as well.  I think the reds are "mansur dal" and the

yellows are "chana dal", but am not sure -- I get them from bulk bins

and then keep them in quart jars, so nothing is marked.  I imagine

any lentil-type legumes would work great.


mothers-soup

Date:    Thu, 22 Apr 93 20:59:27 EDT

From:    ak386@cleveland.freenet.edu (Rhoda Bourne)

Mother's Soup

This is an old recipe that my mother used to make and we still enjoy.

2 stalks of celery, cut in small pieces

1 small onion, chopped

2 medium potatoes, each cut in two pieces

2 medium carrots, whole

Put all the ingredients in a pot along with 5 cups of water.  Cook until

vegetables are soft.

Mash the potatoes and carrots or put it in a food processor and puree.

Put back in the pot with the other ingredients.  When lukewarm, add 1 T or

2 T. of catsup and 1/4 cup of non-fat yogurt.  Stir.  Never boil the soup.

Add some dill weed.  I don't use salt, but you may add salt as desired.

Also add pepper.


mushroom-barley-soup

Date:    Tue, 15 Jun 93 10:27:51 EDT

From:    tara@starburst.umd.edu (Tara McDermott)

Here is a good barley soup recipe.  It's quite decadent, flavor wise,

though it's quite healthy for you.

Mushroom Barley Soup:

---------------------

Ingredients:

2 onions

2 stalks celery

2 cloves garlic

1 pound of fresh mushrooms

1/2 cup soy sauce

1 cup barley

1/2 tsp. salt

1/2 tsp. garlic powder (use more!)

1 tsp. dill

1 tsp. chopped fresh parsley

10 cups water

2 carrots

In a large pot (mine isn't big enough, so I cut it down to one onion,

just less than a pound of mushrooms, 3/4 cup barley, and one carrot,

and 8 cups water), combine chopped onion(s), celery, garlic (I upped

it to four large cloves) and mushrooms.  I added some water to this so

that the veggies wouldn't stick to the pot.  Saute for about 4

minutes, and then add the barley, soy sauce, seasonings, and water.

Bring to a boil, and then simmer (I had it covered, though it's not

called for), for 2 to 3 hours. 45 minutes before it's done, add the

chopped carrots.


mushroom-soup

Date:    Mon, 31 Jan 94 09:13:56 EST

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

Midwinter Mushroom Soup

               for one

1/4       Cup       minced onion

1/2       lb        button mushrooms

1 3/4     Cup       vegetable stock

2         Tbsp      garbanzo flour

3         leaves    kale (about 2 cups lightly packed)

1/8       tsp       celery seed

3         cloves    garlic, roasted

1/4       tsp       salt

1/8       tsp       black pepper, freshly ground

     In a medium-size sauce pan on low heat, braise/deglaze

onions, using spoonfuls of stock to loosen browned onions.

While the onions are cooking, clean mushrooms and chop; small

ones in halves, larger mushrooms in quarters or sixths.

When onions are richly colored, 2 Tbsp of the stock, celery

seed, and mushrooms to the sauce pan, increase heat to

medium, and cook, covered, for 5 minutes.  After the five

minutes have passed, stir the mushrooms, cover, and cook

another 10 minutes.  Peel the roasted garlic cloves and

coarsely puree with a knife.  Mix the garbanzo flour and

3 or 4 Tbsp of the stock, to make a smooth paste.  Slice the

kale into thin strips (about 1/4 inch).  When the mushrooms

have cooked for the full fifteen minutes, add remaining

stock, salt, garlic, and garbanzo paste to the pan.  Bring

the soup to the boil, reduce heat, and simmer for 5 to 10

minutes.  Stir pepper and sliced kale into the soup and

serve immediately.

Notes: 1) spinach may be substituted for the kale

       2) garbanzo flour should be available in

       middle-eastern groceries or natural food stores.

       If you can't find it, defatted soy flour or a

       mixture of 1 Tbsp flour, lightly toasted, and

       1 Tbsp nutritional yeast could be substituted.

       However, it really is better with the garb. flour.

       3) to braise/deglaze onions: Let the onions cook,

       undisturbed, until they just begin to brown and

       stick.  Add 1 Tbsp  vegetable stock to the pan

       and stir to dissolve browned bits.  Continue to

       cook until onions again brown and stick.  Deglaze

       with another Tbsp of water or stock.  Repeat

       this procedure until the onions are richly

       browned.


navy-bean-soup

Date:    Mon, 06 Dec 93 20:37:04 CST

From:    simmons@Texaco.COM (Robert L. Simmons)

With my wife's help ...

NAVY BEAN SOUP

2 cups navy beans

8 cups water

4 carrots, sliced (with the larger slices quartered)

3 Tbsp (or so) balsamic vinegar (or red wine or veggie stock)

2 onions, chopped

5 cloves garlic, minced (I used 3 really large cloves)

1 cup celery leaves and tender inner stalks chopped fine

1 bell pepper, chopped

2 bay leaves

1 15 oz can tomato sauce

1/4 tsp ground cloves

1/2 tsp powdered mustard

1/2 tsp chili powder

1/2 tsp black pepper

1/2 tsp thyme

1 Tbsp parsley flakes

1/2 tsp salt

Dash tabasco sauce

2 Tbsp barley miso (optional)

Wash and pick over beans. Cover with water and soak overnight (or boil

for 10 minutes and let sit for an hour).

Discard soaking water, rinse beans and put in a large soup pot. Add the

8 cups of water and bring to a boil. Cover tightly and reduce heat to a

low simmer. Add carrots.

In a non-stick pan saute onion in balsamic vinegar until it carmelizes

(this takes a while on low heat). Add garlic, celery leaves, and bell

pepper. Continue sauteing, adding more liquid as necessary. When the

mixture has cooked down somewhat, add it to the beans.

Add the remaining ingredients except the miso. Simmer *very* slowly for

2 hours, stirring occasionally. Stir in the miso and simmer from 1 to 2

more hours (depending on when you're ready to eat and if you can resist

the aroma). Remove bay leaves and serve with hard bread and a salad.


no-cream-asparagus-soup

Date:    Tue, 08 Nov 94 11:13:00 -0400

From:    "Joseph B. McKay III" <MCKAY_J@a1.eop.gov>

FF NO-CREAM ASPARAGUS SOUP (VEGAN)

2 medium onions, chopped

2 medium leeks ( white and pale green parts only ), chopped

6 cups vegetable stock

2 pounds asparagus, each cut into 4 pieces

  white pepper

1 package butter buds ( optional )

Microwave the onions and leeks until tender or saute in water

over medium heat until tender.  Add stock and the asparagus and

simmer until tender, about 15 minutes.  Puree soup in blender in

batches and strain through a fine strainer.  Return to pot and

season with white pepper to taste.  You may now add the butter

buds if you desire a butter flavor.

Makes about 8 cups.  Can be served hot or cold.  Keeps well in

the refrigerator for several days.

=======

I make this every two or three weeks.  You can very the

proportions with little or no problem.  I use this as my basic

soup recipe and have successfully replaced the asparagus with

beets, broccoli, carrot, acorn squash, butternut squash, and red

kuri squash.  You can make quite an impression by making both the

acorn and butternut squash soups at the same time and serving

them in the same bowl.  Just slowly pour both soups into opposite

sides of the bowl at the same time.  I usually serve this with

garlic croutons.


onion-soup

Date:    Wed, 02 Mar 94 14:02:05 PST

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

Onion Soup

slice thinly 4 - 5 onions

mince several cloves garlic

*sautee* in red wine or balsmic vinegar til starting to brown

add 3 -4 cups vegge broth or chicken flavor veggie broth, add a dash of

soy or Bragg's Aminos for salt and color

Simmer at least 10 minutes.


orzo-tomato-soup

Date: Thu, 14 Sep 95 12:16:15 EDT

From: m-js0217@DOC.CS.NYU.EDU (Julia Stone)

This is a "A Quick Warm-Up" recipe from the Oct

1995 Vegetarian times.  It is listed as a 30 mins

or less recipe (as they call it low-fat and fast!)

Tomato-Basil Soup with Orzo

If you still have a few ripe tomatoes, this soup is certain

to bring back the August warmth.  If not, use good-quality

canned Italian plum tomatoes.

1/4 cup dry sherry or apple juice

1/2 medium onion, minced

2 cloves garlic, minced

1/2 cup diced red bell peppers

4 cups chopped fresh or canned tomatoes

1 cup vegetable stock

1/3 cup orzo pasta

1/4 cup chopped fresh basil

In a soup pot, heat a little veggie broth and sherry over

medium heat.  Saute onion and garlic and pepper 8 to 10

minutes, stirring frequently, until onion is soft but not

brown. (add small amounts of water if mixture is too dry.)

Add tomatoes and broth; bring to a boil.  Add pasta; cook 5

minutes, stirring.  Cover; simmer over low heat for 15 minutes.

Add basil and serve hot.  Makes 4 servings.


pantry-chowder

Date:    Tue, 08 Feb 94 20:33:53 EST

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

Pantry Chowder             by Hulbe

             serves four

1/2    Cup   dried sweet corn

1/2    Cup   boiling water

1/2    Cup   cooked white beans

1      large boiling potato (8 oz or more), diced

1      small yellow onion, chopped

2            carrots, in 1/4 inch round or diagonal slices

5      Cups  vegetable stock

1      large bay leaf

1/4    tsp   celery seed

1      tsp   marjoram

1/4    tsp   red pepper flakes (or black pepper to taste)

1      tsp   garlic salt (or salt)

2      Tbsp  raisins

1      Cup   soymilk (plain, not flavored)

       Soak sweet corn in the 1/2 Cup of boiling water at least

one hour.

       Braise/deglaze (directions follow) onions in a medium

sized saucepan.  Pour vegetable stock into the pan and bring it

to the boil.  Add the bay leaf, celery seed, marjoram, pepper

flakes (but not black pepper, if using), and garlic salt, reduce

heat to medium-low, and simmer for 5 minutes.  Add potato, carrots,

and raisins and simmer for 10 more minutes.  Add sweet corn and

cooked beans and cook until vegetables are tender.  Remove bay leaf,

stir soymilk into the chowder (and black pepper, if using), heat

just to the simmer, and serve.

       Braise/Deglazed Onions:  Place saucepan over medium heat, add

onion and cover.  Let the onions cook, undisturbed, until they just

begin to brown and stick, about 5 minutes.  Add 1 Tbsp water or

vegetable stock to the pan and stir to dissolve browned bits.

Continue to cook, uncovered, until onions again brown and stick.

Deglaze with another Tbsp of water or stock.  Repeat this procedure

until the onions are richly browned.  This will take 15     or 20 minutes.

Notes: 1)For a thicker chowder, remove some of the potato, mash, and

     return to the pan or add several Tbsp of rice flour or lightly

     toasted wheat flour or masa, mixed with several Tbsp of liquid,

        to the chowder during the last 5 or 10 minutes of cooking.

        2)If you do not have dried corn, 1 Cup of frozen corn could be

     substituted.

        3)This could also serve two as a whole meal.


pasta-bean-soup

Date: Mon, 12 Jun 1995 13:57:41 -0700

From: SBROOKS@EAGLE.WESLEYAN.EDU

 	Low-Fat, Vegetarian Pasta and Bean Soup

 2 cups water

 1 vegetable boullion cube

 1 medium onion, chopped

 2 cloves garlic, minced

 1/2 tsp. salt

 1/4 tsp. ground black pepper

 1/2 tsp. cumin

 1/4 tsp. chili powder

 1/2 tsp. dried basil

 1 carrot, sliced

 1 stalk celery, sliced

 1 small zucchini, sliced (or orhter vegetable, like squash or corn)

 1 15 oz. can cooked beans (pink, kidney, pinto, etc.)

 1 16 oz. can tomatoes (diced or stewed)

 1 cup uncooked pasta (elbow, spirals, etc.)

 Bring water and boullion cube to boil, then add onion, garlic, spices,

 carrot, celery and zucchini.  Simmer until vegetables are tender, about

 10-15 minutes. Add canned tomatos and beans.  Bring to a low boil.

 Add pasta.  Cook until pasta is done, about 8 minutes.  Serve hot!

 Total preparation time: about 30 minutes.


pasta-fagioli-soup

Date:    Mon, 25 Oct 93 10:16:06 CDT

From:    winter@ecn.purdue.edu (Nancy M. Winter)

this is one of my all time favorite soups. i made it for the first time

yesterday completely vegetarian. i had to be extremely careful since i

was sharing it with one of my hindu friends. it turned out wonderfully.

Pasta e fagioli (macaroni and beans)

one large onion

2-3 cloves of garlic (or to taste)

1 heaping tablespoon of basil

1 heaping tablespoon of oregano

balsamic vinegar

5-6 cups of water

2 large veggie buollion cubes

approx 2 cups cooked great northern beans

1 15oz can of diced tomatoes drained

handful of chopped FRESH parsley

approx 3 cups of cooked macaroni, preferably ditalini (sp?)

finely chop the onions and garlic. saute them along with the basil and

oregano in the vinegar until very soft. meanwhile, in a large pot put

the water, buollion, beans, tomatoes, and parsley and heat up. when the

onions and garlic are done, add them to the rest of the soup. let this

simmer for about 30-45 minutes. then add the macaroni and let this

mixture simmer for another 10-15 minutes.

serve with a sprinkle of good quality grated parmesan on top if desired.

(it really does make it taste better and you only need a very little

bit).


pea-soup

Date:    Wed, 08 Feb 95 15:17:53 -0400

From:    Janet Hatch <janet.hatch@acadiau.ca>

***Please note that all measurements are approximate.

PEA SOUP

3 cups split peas {I used both yellow & green}

   rinse well and let soak in a bowl of salted

   water with a few drops of liquid smoke for 3 or

   4 hours.

2 onions, finely chopped

2 carrots, grated

vegetable stock

balsamic vinegar

1 cup frozen peas {optional}

liquid smoke.

Saute onions & carrots in a splash of balsamic vinegar.

Add about 1/4 cup water and 4 or so spoonfuls of vegetable

stock {or 2 or 3 cubes I suppose}. Turn off heat.

When peas are finished soaking, rinse well,

add fresh water to bowl until the peas are covered.

Place in pot with sauted onions & carrots. Bring

to a rolling boil, add a few drops of liquid

smoke,  reduce to medium heat and let cook away

for an hour or more. Add frozen peas.

When cooked through I used a potato masher and finished

mushing up the peas.

Goes great with fresh homemade bread!


potato-chowder

Date:    Sun, 16 Jan 94 15:06:27 PST

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                              Potato Chowder

Recipe By     : The Mormon Diet Cookbook

Serving Size  : 10   Preparation Time :1:00

Categories    : Casseroles                       Healthy And Hearty

                Main Dishes                      Potatoes

                Side Dish                        Soups & Stews

                Vegetables                       Vegetarian

                Fatfree

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   4      C             Potatoes -- peel & dice

     1/2  C             Onion -- finely chopped

   1      C             Carrot -- grated

   1      Tsp           Salt -- optional

     1/4  Tsp           Pepper

   1      Tbsp          Dried Parsley -- flakes

   4      Tsp           Chicken Bouillon -- low sodium, instant,

                         -- vegetarian

   6      C             Skim Milk

     1/2  C             Flour, All-Purpose

                        Paprika -- sprinkle

In lg Dutch oven or kettle, combine potatoes, onion, carrot, salt, pepper,

parsley flakes and bouillon.

Add enough water to just cover veggies; cook until veggies are tender,

about 15 - 20 min.

Do not drain.

Measure 1 1/2 C milk and add flour to milk, stirring with wire whisk.

Stir until blended.

Simmer for 15 min on low heat and thicken.

Garnish with paprika.

                   - - - - - - - - - - - - - - - - - -

NOTES : PREP TIME: 15 min

       COOKING TIME: 45 min

       SERVING: 8 - 10

       Cal  103.1

       Fat  0.4 g

       Carbs  18.5 g

       Protein  6.5 g

       Sodium  199 mg

       Dietary Fiber  1.1 g

       CFF  3.5%


potato-leek-soup

Date:    Tue, 10 Aug 93 08:31:13 EDT

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

Here's a quick (well, prep time is short) and easy soup we are

having this week.  It's been pretty chilly (50 degree nights) in the

PA mountains where I live, and soup was just the ticket.

Potato Leek Soup

3-4 lbs potatoes, peeled and quartered

2 stalks leeks, cleaned and sliced (I use almost the whole leek)

2-3 qts water

salt/pepper/garlic powder to taste

vegetable boullion cube(s) to taste

1 tsp parsley

1 cup nonfat plain yogurt

Cook potatoes in salted, boiling water until tender.  Drain, return to

the pot (I used my heavy Dutch oven) and mash.  Add leeks and water.

Simmer for 30 min or more until soup is really thick.  Add seasonings

to your taste.  Add some hot broth to the yogurt and then return the

broth/yogurt mix to the pot (helps prevent curdling).  Mix well and serve.

You could probably make this vegan by substituting some lite soy or rice

milk for the yogurt.  It used to be made by adding sour cream at the end.

This recipe will feed about 8 people and keeps well in the refrigerator,

for about 3-4 days.


potato-leek-soup-2

Date:    Sat, 15 Jan 94 18:31:37 PST

From:    Barbara Zimmerman <barbara@crl.com>

potato soup

4 potatoes (more if you like to slice potatoes), sliced thinly

4 leeks, cleaned, washed and sliced, mostly white parts but some of the

green is ok.

vegetable broth.  I buy some in a jar in the HFS that is very good.

About 12 cups of water with enough of the veggie broth for the 12 cups.

1 onion, sliced

Put the onions, leeks and potatoes in a large pan and cover with the water

and veggie broth.  I don't measure and I just think it is about 12 cups

but it could be more.  Cook until tender.  Season to taste and put either

in the blender by batches or the food processor.   I have a Cuisinart and

it works fine but I prefer the blender.  Be careful.  Put just about a

cup in the blender to begin, whirl slowly and the faster.  Add more of

the potato mixture and again start slow.  Very hot liquids will go over

the top if you start off too fast a speed.


potato-leek-soup-3

Date:    Sat, 15 Jan 94 19:15:34 PST

From:    Courtney Elizabeth Uhler <uhlerc@uclink.berkeley.edu>

potato leek soup

Dice 3 leeks and 1 large onion. Saute them in your soup pot with just

enough liquid to keep the vegetables from burning. While they are cooking,

peel and dice 5 large or 6 medium potatoes. Add to the leeks and onion,

along with 6 cups of vegetable broth. Allow to simmer for at least an hour

(I often put it up in the morning and let it cook all day), then season to

taste with salt and pepper. Other seasonings may be added (ex. dill,

thyme, etc.) The seasonings will depend on the taste of the stock you

started with. Puree the whole batch. You can do this in a food processor

or with a hand blender.  If you have neither, try mashing with a potatoe

masher. The soup will be thick because of the potatoes.


potato-leek-soup-4

Date: Mon, 18 Sep 1995 11:28:02 -0400

From: jbs11@cornell.edu (J B Segelken)

Adapted this recipe last night from one I received at the Farmer's Market.

It was super yummy!

Potato Leek Soup

3 leeks

3 stalks celery

1 large onion

4 cloves garlic

3-4 cups chopped potato

1-2 tbs. each parsley, thyme, rosemary

2 qts water

1 tsp. black pepper

2 cups skim milk

Trim roots and coarse leaves off leeks. Cut in half, lenghtwise. Then cut

into 1-inch pieces. Break apart and put into stock pan. Chop celery and

onion; add to stock pan. Saute in water until onions are translucent. Add

potatoes, spices and water -- bring to boil and then simmer until potatoes

are done, approx. 30 minutes. Put potato mixture into a food processor (or

blender) and puree (or mash potatoes). Put back into stock pan and slowly

add milk. Warm and serve.


potato-soup

Date:    Sun, 16 Jan 94 15:06:27 PST

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                               Potato Soup

Recipe By     : The Mormon Diet Cookbook

Serving Size  : 8    Preparation Time :1:00

Categories    : Healthy And Hearty               Luncheon

                Main Dishes                      Potatoes

                Side Dish                        Soups & Stews

                Vegetables                       Vegetarian

                Fatfree

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   6      Med           Potatoes -- * see note

   6      C             Water

   1      Tbsp          Onion Powder -- * see note

     1/8  Tsp           Garlic Powder

   1                    Bay Leaf

   1      Stalk         Celery -- diced, *see note

   1      Tsp           Salt -- optional

     1/8  Tsp           Pepper

     1/8  tsp           Dill Weed

          dash          Paprika

   1      tsp           Parsley -- dried

   2      tbsp          Flour

     1/2  C             Water

Place potatoes and 6 C water in large saucepan.

Add all seasonings.

Cook until very tender.

Remove 1/3 to 1/2 potatoes to a bowl and mash well.

Remove bay leaf and discard.

Return mashed potatoes to saucepan.

Heat and thicken with flour that has been mixed with 1/2 C water in a

covered jar, stirring constantly, until soup is desired consistency.

                   - - - - - - - - - - - - - - - - - -

NOTES : NOTE: or 8 med. potatoes

       NOTE: or 1 med onion, chopped

       NOTE: or 1 T celery flakes

                  or 1/8 tsp. celery seed

       PREP TIME: 15 min.

       COOKING TIME: 45 min.

       SERVES: 6 - 8

       Cal  63.3

       Fat  0.1 g

       Carbs  14.3 g

       Protein  1.8 g

       Sodium  111 mg

       Dietary Fiber 1.4 g

       CFF  1.9%


potato-soup-2

Date:    Sun, 16 Jan 94 15:06:27 PST

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                        Potato Soup  (Cream Style)

Recipe By     : The Mormon Diet Cookbook

Serving Size  : 6    Preparation Time :1:00

Categories    : Healthy And Hearty               Luncheon

                Main Dishes                      Potatoes

                Side Dish                        Soups & Stews

                Vegetables                       Vegetarian

                Fatfree                          Low Fat

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   4      Lg            Potatoes -- peel & dice

   1                    Onion -- diced

   3      Stalks        Celery -- diced

   2      C             Water -- * see note

     1/2  Tsp           Dill Weed

     1/2  Tsp           Mrs. Dash -- or substitute

   2      Tbsp          Chives -- chopped

   1      C             Nonfat Milk -- or substitute

   3      tbsp          Flour

Place potatoes, onion, celery and water in a lg saucepan.

Add dill weed, Mrs. Dash and chives; simmer until potatoes are tender,

about 30 min.

Place milk and flour in a pint jar.

Shake vigorously to mix thoroughly.

Add to potato mixture; simmer 5 - 10 min, or until thickened.

VARIATIONS:

Add 1/4 ts ground pepper, 1 ts basil leaves and/or 1/2 ts garlic powder in

addition to or instead of other herbs.  Blend part of soup mixture in

blender if desired.

                   - - - - - - - - - - - - - - - - - -

NOTES : NOTE:  can use chicken broth (vegetarian).

       With water:                                 With broth:

       Cal  85.5                                   Cal  111.4

       Fat  0.2 g                                  Fat  1.1 g

       Carbs  18.1 g                               Carbs  18.7 g

       Protein  3.6 g                              Protein  7.3 g

       Sodium  165 mg                              Sodium  684 mg

       Dietary Fiber  2.2 g                        Dietary Fiber  2.2 g

       CFF  2%                                     CFF  8.5%


pound-soup

Date:    Fri, 01 Apr 94 21:19:00 PST

From:    Lee Towe <towel@ESIPO.ELCSCI.COM>

 ---------------[ Peel-A-Pound soup ]--------------

1 small head of cabbage

4 large onions

2 cloves of garlic diced

1 bunch of celery

1 large green pepper

1 large can diced tomatos

2 medium potatoes

4 carrots

1 box (2 pkgs) onion soup mix

3 cups vegetable stock

Clean veggies and cut into medium size pieces. Add all ingredients

to stockpot/soup kettle and finish filling with water until it just covers

the vegetables.  Bring to a boil, and then reduce to a simmer and

cook for 2-1/2 to 3 hours.

This soup can be eaten between meals as often as you wish, and you

will actually lose weight, because it takes more calories to digest the

soup than you get from it.  It also is very filling so you tend not to

over eat and snack on junk.  The more you eat, the more you lose.


priests-soup

Date:    Mon, 16 May 94 13:05:10 PDT

From:    Heather Brown <heather@EECS.Berkeley.EDU>

Priests' Soup

2 small onions, chopped

1 cup uncooked lentils (they used red, I used green, since they stay

               more separate when you cook them)

2 1/2 cups water

1/4 cup long grain brown rice (I used short-grain), uncooked

4 cups boiling water (as needed)

1 1/2 tsp. salt

a sprinkle of paprika and a few grains of cayenne to taste

Saute and deglaze the onions in a little water.   Add 2-1/2 cups

water and the lentils and rice and bring to a boil.  Cook until

the lentils are done (about 20 minutes) and then add more boiling

water until the soup reaches the consistency you like.  Cook until

the rice is done (about 20 more minutes for brown rice).  Add the

seasoning to taste.

This soup re-heats very well.  The red lentils make a split-pea-soup

sort of consistency, but the green ones hold their shape and

remain discrete entities, which I like.


provincial-soup

Date: Sun, 25 Jun 95 15:32 EST

From: joell@jolt.mpx.com.au (Joell Abbott)

Provincial Soup

Serves 6-8

 From : Winter '95 ed. of Fresh News, Sydney Market

Authority Vol 1 No.3

1 onion

2 large cloves garlic

200 grams turnips

400 grams carrots

500 grams potatoes

1 kilogram ripe tomatoes

5 cups vegetable stock

300 grams borlotti beans

100 grams spaghetti

2 tablespoons of chopped basil

Peel and dice onion, garlic, & turnip. Dice carrots, potatoes

& tomatoes. Place vegetables in a large suacepan with stock.

cover bring to boil & simmer for 10 mins.

Premove beens from pods. Break spaghetti in half. Add beans,

spaghetti and basil to soup. Continue cooking for another 20

mins. Serve sprinkled with low fat parmesan cheese if desired

or place whole basil leaves on top if preferred.


pumpkin-soup

Date:    Mon, 04 Oct 93 00:21:09 PDT

From:    Michelle Dick <artemis>

Here's a recipe for pumpkin soup from the October Vegetarian

Times.

SAVORY PUMPKIN SOUP IN PUMPKIN TUREEN

This soup always impresses guests, because it's served in a tureen

made from a large hollowed-out pumpkin.  You could also use miniature

pumpkins if you prefer.

1 large fresh pumpkin (about 12 inches in diameter)

2 1/2 cups fresh, cooked pumpkin or canned pumpkin

2 cups vegetable broth

juice of two oranges

1/2 cup dry sherry or apple juice

1 small onion, chopped

1/3 cup diced celery

2 cloves fresh garlic, minced

1/2 tsp ground cinnamon

1 tsp ground cardamom

1/2 tsp ground coriander

1/2 tsp ground cumin

1/2 cup nonfat plain yogurt

chopped fresh parsley for garnish

With a heavy knife, cut off top third of pumpkin.  Scoop out seeds and

strings and discard.  Set aside pumpkin shell.

Puree cooked or canned pumpkin, vegetable broth and orange juice in

blender or food processor.  Set aside

In a large soup pot, heat sherry or apple juice over medium-high heat.

Add onion, celery and garlic and saute until soft but not browned,

about 10 minutes.  Add spices; cook, stirring, 3 minutes.  Add pumpkin

mixture and bring to a boil.  Lower heat to medium and simmer 10

minutes.  Reomve from heat; transfer 1 cup of soup to a small bowl and

stir in yogurt.  Return to pot and blend well.

Pour soup into hollowed-out pumpkin tureen.  Garnish with chopped

parsley.

Serves 6.

Helpful hint: If desired, heat pumpkin shell in a 200 deg F oven for

10 to 15 minutes before adding soup.  The heated shell will keep the

soup warm for a longer period of time.

Per serving;  100 cal; 3 g prot; 0.2 gr fat; 16 gr carb; 0.1 mg chol;

50 mg sod; 3 g fiber.


pumpkin-soup-2

Date:    Fri, 04 Mar 94 22:20:06 EST

From:    "Elisabeth." <eac9m@poe.acc.virginia.edu>

e-z pumpkin soup :)

"sautee" a chopped onion and 2 teaspoons crshed garlic (or to

taste) in 1/2c white wine.  add 1 tsp. paprika, 1 tsp. powdered

ginger (or a little less of grated fresh, I'd think), 1/2 tsp

coarsely ground allspice, 1 tsp jalapeno powder (or cayenn, to

taste), and salt to taste.  cook and stir until starting to

stick.  add one can of pumpkin (the 1-pie size). stir to blend

ingredients.  add 4-5 cups vegetable broth, and stir well. when

mixture is fully simmering, add about a cup of frozen peas (I

think chopped greens would be a good alternative or addition to

the peas). cover and simmer about 10 minutes.  add nutritional

yeast to taste (I used about 1/4 cup, but I like it a lot). cook

about 5 minutes more.  if you want thick soup (I did), add about

1/2-3/4c. instant mashed potatoes (ingredient:potatoes) and stir

well.  serve on brown rice.


pumpkin-soup-3

Date:    Thu, 29 Dec 94 22:03:51 PST

From:    Shoshana Edwards <bree@netcom.com>

Pumpkin Soup

Recently I was at a local restaurant and found they had pumpkin soup,

made without butter!  It was rather like eating hot, liquid pumpkin pie.

I asked for the recipe, and here it is.

I recommend accompanying it with a nice sourdough bread or something

similar.

Cook a medium sized pumpkin, using any method with which you are

comfortable.  The new honey pumpkins now available are really great for

this purpose!  Scoop out the cooked pumpkin, and blend it in the blender

adding non-fat milk or rice dream until the desired thickness is

reached.  Return to a pan and season with cinammon, clove, nutmeg and/or

pumpkin pie spice to taste.  I don't specify measurements because

everyone has a different idea of how much of these kinds of spices to

use.  Heat on low until desired temperature is reached.

For a really special treat, froth up non-fat milk (sweetened if desired)

with a capuccino machine steam thingy, and float mounds on the top of the

soup with pumpkin pie spices on top.

I apologize for the randomness of this recipe, but this is the way it was

given to me, and I find myself experimenting with it often, changing

spices, adding maple syrup for a desert soup, adding thickener for a

pumpking pudding variation.  It's great for a cold night pick-me-up, and

kids love it!


quick-tomato-soup

Date:    04 Mar 94 13:39:35 EST

From:    David.B.Robinson@Dartmouth.EDU (David B. Robinson)

LIGHTSPEED TOMATO SOUP

1 bowl of V8 juice (I recommend the reduced-salt type)

4 dashes garlic powder

8 dashes oregano

1T minced onion

1t cayenne pepper

Mix everything together, and microwave for a few minutes if you want.

Preparation time: 30 sec, if you're good at it

I dipped Weetabix biscuits (very crumbly shredded whole wheat) in it & found

that to be good.


quick-veg-soup

Date: Tue, 19 Sep 1995 11:39:19 -0400

From: "Lisa D Smith" <ldsmith@unity.ncsu.edu>

There was just a little chill in the air - enough for me to crave

soup again.  Here's what happened....

Quick Vegetable Soup

12oz can tomato juice

4-5 cups water

4 veggie bullion cubes -or- 2 tblsp Vogue veggie base

3 large leeks (using about 1" of green), sliced

8-10 red potatoes, cubed

6-8 carrots, sliced

1 can navy beans

1 cup frozen green peas

2 tblsp low sodium soy sauce

2 tblsp balsamic vinegar

garlic powder to taste

black pepper to taste

optional herbs/spices (basil, oregano, parsley, chili powder, etc)

1/2 - 3/4 pound No Yolks egg noodles, cooked

Dump everything into a _big_ pot, simmer until carrots are tender

(about 20-30 minutes).  Dump in as many egg noodles as you like,

serve with some nice bread.

The spices are up to you - last time I added some fresh parsley and

basil and it was great!  My mother said it could have used more beans,

my husband said more noodles.  To each his own soup...


quick-veggie-soup

Date:    Wed, 29 Sep 93 08:50:18 EDT

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

Home Late Veggie Soup

(for 1)

1/2   small onion, chopped

2     Tbsp veggie stock or water (from 2 Cups below)

2     tsp  "Italian" herbs or othr fav. herb mix

2     Cups veggie stock or water

1/2   tsp  garlic salt, onion salt, soy sauce,

           or none if the stock is salty

3/4   Cup  frozen veggies, any combination

1     tsp  herb mix used above

1/4   Cup  instant potato flakes

           dash of peper to season

Chop onion, toss into small saucepan with 1 Tbsp stock and

2 tsp herbs, && steam/saute, adding the other Tbsp of stock

when needed to prevent sticking, while getting the other

ingredients together.

When onion is lightly colored, add remaining stock && salt &&

bring to the boil.  Add remaining ingredients, stir well, &&

simmer until the vegies are tender (anywhere from 2 (peas) to

10 (green beans, lima beans) minutes).  Add pepper && serve.

Enjoy with some whole grain bread :)

Because the cooking time is so short, you really need the extra

herbs to get much flavor.

Instant potato flakes as soup is comfort food for me.

When I was little, my mother used to make "potato soup" with

flakes and broth when we were sick.  Makes me smile just to

think about it.


red-cabbage-bean-soup

Date: Sun, 18 Jun 1995 23:10:03 -0700

From: Michelle Dick <artemis@shell1.best.com>

Based on recipe from Arlyn Hackett's _Menu Magic_

Red Cabbage and Red Bean Soup

2 cups water

1 large red onion, diced

3 cloves garlic, minced

1 bay leaf

1 t soy sauce

1/2 t fresh ground pepper

pinch allspice

pinch thyme

1/8 t liquid smoke

1 small parsnip, peeled and diced (parsnip haters could sub potato)

1 small carrot, peeled and diced

1 small stalk celery, diced

1/2 small head of cabbage, coarsely chopped

1 small can kidney beans (3/4 cup)

1/2 small can tomato paste (1/3 cup?)

1/4 cup water

salt to taste

Boil water and add onions, garlic, soy sauce, bay leaf, pepper,

allspice, thyme, and liquid smoke.  Cover and reduce heat.  Smiier for

20 minutes.

Add parsnip, carrot and celery.  Add more water if necessary.  Recover

and simmer for 1/2 hour.

Add cabbage and beans, simmer uncovered till cabbage is tender.  Stir

in tomato paste and 1/4 cup water (add water to desired consistency).

Salt to taste and serve.

Suggested garnishes: chopped parsley and fresh lemon.

Makes 4 small servings


red-pepper-soup

Date:    Fri, 07 Jan 94 15:31:16 PST

From:    Michelle Dick <artemis>

Red Pepper Soup (from Kafka's Microwave Gourmet Healthstyle Cookbook)

2.5 lbs (1.2 kg) red bell peppers

2.5 cups (590 ml) water

1/2 cup nonfat yogurt

Kosher salt, to taste

Freshly ground black pepper, to taste

1. Stem and seed and derib peppers.  Place in microwave plastic bag

and loosely knot, or in 2.5 qt souffle dish covered tightly with

microwave plastic wrap. Cook at 100% for 15 minutes in 650-700 watt

oven.  25 minutes in 400-500 watt oven. Prick plastic to release

steam.

2. Remove from oven and uncover.  Puree peppers in a food mill, using

medium disk.

3. Place red pepper puree in mixing bowl and whisk in the water until

well blended.  Slowly whisk in the yogurt until smooth.  Add salt and

pepper to taste.

4. Chill in refrigerator for three hours or overnight.

Serves 4 (1 cup serving)

Cal: 74,

Chol: 0 gr

Fat: 1 gr

Prot: 8 gr

Carb: 14.5 gr

%RDA:  calcium 7%, phosporus 10%, iron 17%, 536 gr potassium,

vitamin A 265%! thaimin 14%, riboflavin 10%, vitamin C 737%!

Notes: I bet blended Mori Nu Lite tofu would work well as a substitute

for the yogurt.  Also, an alternative prep for the red pepper puree

would be to cook the peppers over gas flame on stove or under broiler

till skin is black.  Place in zip-lock bag for 5-10 minutes.  Remove

skin and then blend to a puree in blender.


red-pepper-soup-2

Date:    Tue, 22 Mar 94 22:39:46 PST

From:    J. Ari Kornfeld <ari@sibari.isl.sri.com>

Roasted Pepper Soup

-------------------

  (serves a whole bunch)

 Ingredients:

 3 large red Bell peppers, intact

 1 chili passilla (mild, green, and large chili pepper) - optional

 2 cups of well-spiced vegetable broth  (I use homemade stuff.)

 24 oz. can stewed tomatoes

 12 oz. can tomato sauce

  8 oz. can tomato paste

 1/4    lb  mushrooms, sliced

 1/2        onion, roasted or carmelized using your fav. method

 1      cup cooked beans (I used cranberry and anasazi)

 5     cloves garlic

 5-6 roma tomatos

     If you like something with a little more spice, buy the sauce

     and/or paste with added stuff. They typically are labeled "Italian

     Style", and have basil, oregano, etc. Alternatively, you can add

     your own spices.

 sherry, optional, not much.

- broil peppers and onion (see attachment)

- put broth and processed tomato mush into large pot (puree the stewed

  tomatoes).  Bring to boil then reduce to simmer.

- puree the roasted peppers and add to broth

- chop romas and add to broth

- puree onion and add

- slice mushrooms and add

- chop garlic and add

- add beans

- bring the whole thing to a boil again, reduce heat and add the

sherry.  Simmer for another 15 minutes.  (If the soup seems to thin

after stiring, leave the cover off for this segment.)


refried-bean-soup

Date: Sat, 15 Jul 1995 14:35:42 -0400

From: Sherry4803@aol.com

Fatfree Bean Soup

This recipe couldn't be easier.

Take one can of "Old El Paso" fatfree refried beans (my favorite, but other

fatfree refried beans will work).

Empty the can, or a portion of the can, in a pan or bowl with a lid if you're

going to nuke it.  Pour in an equal amount of water.  Heat, stir, eat.

 (Tastes like the old Campbell's Bean & Bacon soup I ate as a kid.)

Above can contains cooked beans (presumably pinto), water, salt, and onion

powder.  A one-cup serving of soup, made as directed, contains 110 calories,

no fat, 6 grams fiber, and 6 grams protein.  I find it to be quite filling

and satisfying.  This is another one of those recipes where if you hide the

can, your family will think you worked hard on the meal  ;-)


risotto-soup

Date:    20 Dec 94 14:48:39 EST

From:    Karen Murphy <74111.672@compuserve.com>

Risotto Soup

(tastes like vegetable soup, feels like risotto)

Serves 6

45 minutes

4 c. vegetable stock

1 onion, chopped

4 cloves garlic, chopped

1 1/4 c. arborio rice

2 carrots, chopped

2 celery sticks, chopped

5 oz frozen spinach, chopped

5 oz frozen peas

5 oz frozen green beans

15 oz can of tomatoes, chopped

15 oz can of corn

1 t. cilantro

1 t. fines herbes

salt and pepper to taste

Saute the onion and garlic in a couple of tablespoons of

vegetable stock until the onion is translucent.  Add the

rice and brown for 3 - 5 minutes.

Add the carrots, celery, spinach, peas, and green beans.

(Frozen stuff still frozen.)  Cook on medium high heat,

stirring occasionally, until everything has defrosted and

the rice has absorbed the liquid from the vegetables.

Add 1 cup of the remaining vegetable stock and cook,

stirring occasionally, until the rice absorbs the stock.

Repeat a cup at a time with the rest of the stock.

Add the corn, tomatoes, and spices.  Cook until the liquid is

mostly absorbed.


rotel-rice-soup

Date:    Wed, 27 Apr 94 11:11:23 PDT

From:    tls@Rational.COM (Tracey Sconyers)

Subject: Four Rotel recipes

Rotel Tomatoes are abrand of fiery canned tomatoes that adds a very

spicy flair to a dish.  Mexican-style tomatoes can be be substituted,

but in my mind, there is nothing quite like the taste of Rotel.

Rotel-n-Rice Corn Soup

----------------------

Serves 4 (or 2 hungry people!)

1 can (10 oz) diced Rotel tomatoes, with liquid

1 1/2 c. cooked rice (give or take some; I like lots of rice)

1/2 pkg frozen corn (perhaps 1 cup or so of corn)

3-4 cups vegetable stock, or water

(more if you like it thin; less if you like it full of veggies)

Optional:

2-3 corn tortillas, cut into 2 inch strips (in place of rice)

1/2 red pepper, seeded and cut in strips

If using red pepper, saute at the bottom of a large soup pot, using a

little bit of the broth. Add the tomatoes, cooked rice, corn, and stock

to the pot, and heat thoroughly, about 10 minutes or so.

Just before serving, stir in tortilla strips.

(Note: I think the spiciness of the Rotel provides enough seasoning,

but a little pepper, fresh cilantro, onion, etc. might be nice as

well. Think of this recipe as a base for a spicy soup, and experiment!).


seitan-noodle-soup

Date:    Mon, 30 Aug 93 14:00:26 EDT

From:    cgl1@cornell.edu (Chuck Goelzer Lyons)

From the Seitan Sisters' Summer Cuisine Cooklet

NOODLES AND SEITAN IN SHIITAKE BROTH

1 lb. noodles, udon, soba, or somen

3/4 lb. seitan, cut into bite-size pieces

1 c. now peas, cut in half on the diagonal

1 c. carrots, matchstick cut

broccoli florets

4 shiitake, 1 for each bowl, soaked in 1 c. water and destemmed

3-inch piece of kombu

sea salt

tamari to taste

2 scallions, slivered

Bring water to a boil in quart pot with a pinch of salt. Add udon noodles.

Cook until tender, then drain and rinse them with warm water, drain again.

In a large pot add 4 cups of water with the kombu. Bring to a boil and then

simmer for 5 mins. Remove kombu and reserve for another recipe. Add

shiitake mushrooms with soaking liquid and tamari to pot. Cook for 10 mins.

In a separate pot, steam vegetables individually in a little water and salt

until tender. Warm seitan in shiitake kombu broth.

Distribute noodles evenly into individual serving bowls. Place vegetables

and seitan in sections on top of the noodles. Place the carrots next to the

seitan and in between the peas and the broccoli. This will add a nbice

color contrast to the dish. Pour hot kombu-shiitake broth over vegetable

and noodles, making sure that there is one shiitake per bowl.

Garnish with scallions.

Serves 4.


shiitake-egg-soup

Date:    Mon, 14 Mar 94 16:14:41 PST

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                          Shiitake And Egg Soup

Recipe By     : Sunset Produce A - Z  Pg. 91

Serving Size  : 4    Preparation Time :0:00

Categories    : Soups & Stews

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   4      C             Water

   4                    Chicken Bouillon Cube -- vegetarian

   2      Tsp           Soy Sauce, Low Sodium

     1/8  Tsp           Ground Ginger

     1/4  Lb            Shiitake Mushrooms -- fresh

   2      Tbsp          Cornstarch -- or arrowroot

   2      Tbsp          Water

   1                    Egg Beaters(R) 99% Egg Substitute -- or substitute

   3      Tbsp          Green Onions -- thin slice,

                         -- tops included

                        Salt -- to taste

                        White Pepper -- to taste

In a 2 qt pan, combine water, chicken bouillon cubes, soy sauce and ground

ginger; bring to a boil over high heat.  Rinse mushrooms, pat dry and cut

into 1/4" strips.  Stir together cornstarch and water.  Add mushrooms and

cornstarch  ixture to broth; stir until soup boils and thickens.   Lightly

beat Egg Beaters or substitute; stir into soup.  Remove from heat and stir

until egg separates into shreds.  Sprinkle with green onions.  Season to

taste with salt and white pepper.

                   - - - - - - - - - - - - - - - - - -

NOTES : Cal  124.2

       Fat  0.6 g

       Carbs  27.2 g

       Protein  6.1 g

       Sodium  1285 mg

       Dietary Fiber  3.4 g

       CFF  3.6%


sorrel-borscht

Date: Wed, 2 Aug 95 13:44:36 EDT

From: m-js0217@PEBBLES.CS.NYU.EDU (Julia Stone)

Sorrel Borscht

Here is a recipe I have found in the "Sundays at Moosewood Cookbook".

This recipe seems confusing to me since I've spoken to a friend who

told me Borscht should be made with beets.  But here this is.  The

page says Schav/Sorrel Borscht, and this is traditionally a Jewish

recipe (Ashkenazi recipes, that is how it was classified in the book).

SERVES 6

4 cups water

2 medium potatoes, diced

2 springs fresh dill (a scant teaspoon dried)

3 scallions, chopped

___________________________________

1 pound sorrel or spinach, washed, stemmed, and finely chopped

1/4 cup fresh lemon juice (or to taste)  [see note]

3/4 teaspoon salt (or to taste)

1/2 teaspoon ground black pepper (or to taste)

2 tablespoons brown sugar

___________________________________

2 eggs (use enough egg whites for 2 eggs or EnerG egg replacer)

1 cup cold water

___________________________________

1 cup fat free sour cream

chopped fresh dill or scallions

chopped cucumbers or hard-boiled eggs (optional)

In a soup pot, bring water, potatoes, dill, and scallions to a medium

boil and cook for 5 minutes.  Add the chopped sorrel or spinach and the

lemon juice, salt, pepper, and sugar.  Simmer for about 10 minutes,

until the potatoes are tender.  Remove the pot from the heat and remove

and discard the springs of dill.

In a large bowl, beat the eggs with the cold water until light.  Very

slowly pour 2 cups of the hot soup stock into the egg mixture while

stirring constantly to prevent curdling.  Then pour the egg mixture

back into the soup pot, stirring thoroughly.

Chill until very cold, for at least 3 hours.  Just before serving,

whisk in the sour cream and garnish with dill or scallions.  You

might also like it topped with chopped cucumbers.

NOTE: If using spinach, add more lemon juice to taste.


spicy-pea-soup

Date:    10 May 93 01:47:08 EDT

From:    KEVWIL@delphi.com

      Title: Spicy Pea Soup

 Categories: Soups, Mcdougall, Vegetarian

   Servings: 10

       10 c water

    1 1/2 c split green peas

        2 x carrots, diced fine

        2 x celery, diced fine

        1 x onion,chopped fine

        1 t onion powder

        1 t garlic powder

        1 t paprika

      1/4 t cayenne

        2 T soy sauce

  Place peas and water in large pot.  Bring to a boil, reduce heat to medium

  low, add remaining ingredients, cover and cook for 2 hours. Stir

  occasionally.  When the ingredients are smooth like puree, serve. Helpful

  hint: stirring with a wisk helps blend the ingredients. FROM: Mcdougall

  Helath Supporting Cookbook


spinach-soup

Date:    Wed, 23 Feb 94 09:33:00 PST

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

Easy Spinach Soup

2 cups boiling water (if you're going to put it in a container for the next

  day only boil one cup and add one cup cold water after everything else has

  been mixed in, so the lid won't pop off when you cool it!)

2 tsp. veggie chix boullion (enough for 2 cups H20)

1 cup ripped fresh spinach leaves

1 shitake mushroom, cut into bite-sized pieces

2 shakes of ginger powder

1 cup "leftover" rice or grain mix of any kind, already cooked (I use a mix

  of brown rice, barley, rye, lentils, and millet)

Boil the water, add the chix flavoring, toss in everything else and simmer

till the spinach is wilted.


split-pea-soup

Date:    Thu, 21 Oct 93 15:07:36 PDT

From:    therese@garnet.berkeley.edu

From Mollie Katzen's revised edition of the Moosewood cookbook.

Yummers!  Enjoy with some hearty bread and a nice baked apple or

poached pear for dessert!

Split Pea Soup

3 cups dry split peas

about 7 cups water or veggie stock

1 bay leaf

1/2 to 1 tsp dry mustard

2 cups minced onion

4-5 medium cloves garlic, crushed

3 stalks celery, sliced thin

2 medium carrots, sliced or diced

1 small potato, cut in half lengthwise and sliced thinly

1 tsp salt (reduced from 2 tsp, you can reduce it further or omit it)

lots of fresh-ground black pepper

3-4 Tbls red wine or cider vinegar (balsamic would be good, too)

Place split peas, water or stock, bay leaf and dry mustard in a large

soup kettle.  Bring to a boil, reduce heat to lowest setting, and simmer

for about 20 minutes, partially covered.  Add onion, garlic, celery,

carrots, and potato.  Partially cover and simmer for an additional 40

minutes, stirring occasionally.  Add pepper, vinegar, and salt if desired.

Serve topped with fresh tomato and/or minced parsley.

Note:  I always put in a big potato because I like them so much.  This is

a THICK soup, more like a stew, and is very hearty.  Hm.  I might have to

make a batch this weekend!  Too bad my husband's not a soup-lover.


split-pea-soup-2

Date: Tue, 26 Sep 95 08:29 EDT

From: jgordon@cce.cornell.edu (Jan Gordon)

Split Pea Soup

Into the crockpot---

2 cups dried split peas

2 quarts water

1 large or 2 medium onions, diced

2 carrots, sliced

3 - 4 ribs celery sliced

1 package St Yves vegetarian slices, Canadian Bacon style, chopped (optional)

1 - 2 tablespoons vegetarian powdered broth mix, I like the chicken flavor

(optional)

salt and pepper to taste

Add more water as necessary for the consistency you like.  Cook on high to

get it hot, if you have time, then lower to low or medium low.   Don't fill

the pot too full, this can foam up.

Then stir, adjust seasonings and serve.  If you like it smooth, take out 1/4

or 1/2 of the soup and blend, add back and stir.

All this needs is some good bread, or even corn bread and supper is ready!


squash-bisque

Date:    Sun, 30 Jan 94 12:14:16 EST

From:    stephie1@aol.com

Original source for the recipie is Vegetarian Times, Feb. '94 issue.

Winter Squash Bisque

2 1/2  lbs.Butternut, delicata , or Banana Squash (I used a combo of

butternut and banana)

15 oz. can diced tomatoes

4 1/2 cups Vegetable Stock

1/2 cup apple juice

1 jalapeno peppter, seeded and minced

1 tsp. chopped ginger root

1 tsp. curry powder

1/4 tsp grated nutmeg

1 tsp. mustard seeds

2 red bell peppers, roasted and diced

salt and pepper to taste

Preheat oven to 450. Prick squash a few times and bake until tender, 35-50

minutes.  Meanwhile, drain tomatoes, reserving juice. Place tomatoe juice ,

stock or water, apple juice jalapeno, gingertoot, curry powder and nutmeg in

a large saucepan.  Bring to a boil, reduce heat and simmer for 10 minutes.

Set aside.

Toast mustard seeds until they have darkened.  Add bell peppers and researved

tomatoes, stir fry for about 30 seconds. Set aside.

Cool squash slightly and peel. Halve squash and scoop out seeds. In a food

processor, puree squash and stock mixture in batches, transfer to pot. Salt

and pepper to taste, then stir in tomato mixture. Warm if necessary over very

low heat. \ Serves 6


squash-soup

Date: Thu, 28 Sep 1995 12:15:20 -0400 (EDT)

From: "Janet E. Frazer" <janet@novell.com>

I make a squash soup that is a variation on a soup I found in the

cookbook "Hot! Hotter! Hottest!"

Steam and peel about 2 pounds of winter squash (I have used hubbard

and butternut).

In a 3-quart sauce pan (or larger) saute a finely minced shallot and

2-20 (depending on personal preference) cloves of roasted garlic in

vegetable stock for a few minutes.  Add a quart of veggie stock, and

somewhere between 1/8 and 1 cup of grated fresh ginger.  (Use 1/8 cup

if you don't like food too hot and spicy--more if you do.)  Let simmer for

about half an hour and add the squash.  Simmer for another 20 minutes.

Season with fresh cracked black pepper and salt to taste.  Let the

soup cool until you can safely handle it.  Puree in a food processor,

blender or with an immersible chopper.  Strain through wire mesh sieve.

This removes the fibers from the ginger and results in a very creamy

texture.

Before serving, reheat for about 10 minutes.   If you want to impress

yourself, garnish with a drizzle of fat-free plain yogurt and an edible

flower.  I use nastertiums or johnny jump ups.  Very yummy.


sunshine-soup

Date:    Tue, 30 Nov 93 11:56:28 CST

From:    ekatman@midway.uchicago.edu (Eileen 'Lee' Katman)

Liquid Sunshine soup

1 onion

1 cup of red lentils

1 cup chopped mushrooms (optional)

1 butternut squash (or one can pumpkin puree)

1 cup orange juice

juice of one lemon (optional)

2 tsp sugar (optional)

veggie broth (1 1/2 cups or so)

1/2 tsp cumin

1/2 tsp coriander

1 tsp cinnamon

3/4 tsp powdered ginger

1/2 tsp powdered mustard

cayenne to taste

salt to taste

Roast the squash by cutting in half, removing seeds and stringy membrane,

place cut side down on baking sheet, pierce skin with a fork a few times,

cook at 350 for 40 minutes or until soft.

Chop onions and carmelize in a soup pot. Add broth as needed. (When onions

are done put in mushrooms and saute until liquid is released and cooked

down.)

Rinse lentils. For quicker soup soak them in the broth.

Scoop squash flesh away from skin and puree with orange juice.

After onions are carmelized (and mushrooms are done) dump all ingredients

into the onion cooking pot. Simmer gently until lentils are cooked. If

using the squash you may wish to add onion juice to cut the sweetness, if

using canned pumpkin you may wish to add sugar to add to the sweetness.


sweet-potato-soup

Date:    Mon, 05 Dec 94 22:54:07 EST

From:    petemc@cpcug.org (Pete McClurkin)

I got this from a friend, who saw it in the Washington Post.  It's

originally from "Our Food: The Kosher Kitchen Updated" by Anita Hirsch.

I made minor changes to make it fat free.

SWEET POTATO AND TOMATO SOUP

        Makes 6 to 8 servings.

1 cup finely chopped onion

1 stalk celery, finely chopped

1 carrot, peeled and finely chopped

2 sweet potatoes, peeled and diced

16-ounce can no-salt-added stewed tomatoes

1 teaspoon sugar

1/4 teaspoon nutmeg

salt and pepper to taste

chopped parsley (for garnish)

Saute the onion and celery until the celery is softened, about 10 to 15

minutes.

Add the carrot and potatoes and saute for 10 more minutes.

Add the tomatoes and 1 to 2 cups water or broth and bring to a boil.

Lower heat, cover and cook until potatoes are tender, about 30 to 35

minutes.

Puree about 2 cups of the soup.  Add sugar and nutmeg and continue

cooking 5 minutes longer.

Taste and adjust seasonings.  Garnish with parsley, or as desired.

Serve with a crusty bread.


sweet-squash-soup

Date:    Tue, 07 Jun 94 08:46:54 -0900

From:    Mike Dobbert <mikecd@sr.hp.com>

From the New McDougall Cookbookbl

The only possible modification I'd make is to use less water.  I ended

up dumping some of the liquid (maybe 2 cups) after the soup had

simmered, and then blended it.  The result was very creamy and very

delicious.

Sweet Squash Soup

1      Large Butternut or Buttercup Squash

1 1/2  cups sliced onion

1 1/2  cups peeled and chopped apple

1      cup chopped carrot

2 to 3 teaspoons minced fresh ginger

5      cups water

Put the whole squash in a microwave oven and cook on high power for 8

minutes.  Peel the squash and cut into cubes.  (If you don't have a

microwave oven, this step may be omitted.  This brief cooking time

simply makes the squash easier to peel and cut up.)  Place all of the

ingredients in a large soup pot and simmer over medium-low heat for

45 minutes.  Place the soup in a blender or food processor, in

batches, and blend until smooth and creamy.


sweetsour-cabbage-soup

Date:    Sun, 12 Sep 93 12:45:45 MDT

From:    Dianne Libero <dlibero@cisco.com>

SWEET AND SOUR CABBAGE SOUP

raw barley	1/3 cup

sliced carrot	1 large

chopped celery	1 stalk

choped onion	1 medium

bay leaves	2

red cabbage	3 cups coarsely chopped or shredded

plum tomatoes	1 14 oz (400g) can with liquid

no salt added, or 10 fresh roasted with skins

red wine vinegar	3 tablespoons

brown sugar	2 tablespoons	or honey

paprika	2 teaspoons

dried thyme	1/2 teaspoon

salt and ground pepper to taste

Place barley, carrot, celery, onion and bay leaves in large pot and

cover with 4 1/2 cups water or vegetable stock.  Bring to boil and

then add all remaining ingredients.  Cover and simmer over low heat

for 30 - 35 minutes, or until veggies and barley are tender but not

overcooked.  Allow soup to stand for an hour (to blend flavors) and

then heat through before serving.  This is an excellent soup to

prepare a day ahead.	Serves 6 - 8.

Note:	If using fresh plum tomatoes, slice in half and place on a

deep sided roasting pan.  Bake in oven at 375 for about 25

minutes.  Let cool and then pierce skin with knife and

gently peel skins off.  This method works better than

boiling.

Adapted from:	VEGETARIANA by Nava Atlas


sweetsour-cabbage-soup-2

Date:    Sat, 14 Jan 95 14:48:09 PST

From:    nlehrer@isx.com (Nancy Lehrer)

Sweet and Sour Cabbage Soup

1 head cabbage

2 large cans crushed tomatoes with added puree

  (or some equivalent)

1 large onion

5 cloves garlic

Juice of 2 lemons or about 1/4 cup balsamic or wine vinegar

1/2 cup brown sugar

1-2 talbespoons of grated fresh ginger

salt and pepper to taste

Preparation:

- slice cabbage thinly to create cabbage strips

- half onion and slice thinly to create half rings

- crush, slice or dice garlic

- grate ginger

Put everything in a large soup pot and add water to cover plus a little more.

Bring to boil, then reduce heat, cover, and simmer for 2-3 hours (longer

the better).

Don't be afraid to add more tomato, sugar, or vinegar if you like it more

tomatoey, sweeter, or more sour. Taste a couple hours into the cooking for

adjustment. The cabbage will have imparted its flavor and the tomatoes will

have mellowed.

You can also add rice during the last 45 - 30 minutes (also add the more

water appropriate for the amount of rice you add. For example, I added 3/4

cup brown rice and 1 1/2 cup water the last 40 minutes)

Or add a can of white or gabanzo beans. (Again these won't need cooking, so

just add at the end)


tangy-bean-soup

Date:    Thu, 09 Sep 93 11:30:04 MDT

From:    seb1@bighorn.dr.att.com (131010000-BadianS(DR1510)43)

This is really tasty. Lots of zip. Comes to you from "Soup's On" by

Nancy Baggett and Ruth Glick. No oil or meat in the original recipe.

Tangy Three Bean Soup

Serves 5 to 6

1/2 cup dry black-eyed peas, sorted and washed

1/2 cup dry pinto beans, sorted and washed

1/2 cup dry Great Northern beans, sorted and washed

6.5 cups water

1 large garlic clove, minced

1 large onion, finely chopped

1 large carrot, thinly sliced

1 large celery stalk, thinly sliced

1/8 tsp ground cloves

1 large bay leaf

1 15-oz can tomato sauce

2 Tbl packed dark or light brown sugar

1 Tbl apple cider vinegar

1 Tbl light molasses

1/2 tsp powdered mustard

1/2 tsp chili powder

1/2 tsp celery salt

1/4 tsp dried thyme leaves

1/4 tsp paprika

3 to 5 drops Tabasco sauce, or to taste

1/4 tsp black pepper, preferably freshly ground

1/2 tsp salt or to taste

1. Put the beans in a large saucepan or small pot. Cover them with 2"

of cold water. Bring to a boil over high heat, and boil for 2 minutes.

Remove the pan from the heat and let the beans stand, covered for 1

hour. Drain the beans in a colander and discard the soaking water.

2. Return the beans to the pot in which they soaked. Add the water,

garlic, oni on, carrot, celery, cloves and bay leaf. Bring mixture to

a boil over high heat. Lo wer the heat, cover and simmer the beans for

2 to 2.25 hours or until they are very tender and have thickened the

soup slightly.

3. Add all the remaining ingredients and stir to mix well. Simmer the

soup for an additional 25 to 30 minutes, or until the flavors are well

blended.  Discard the bay leaf.

I think with some modifications (less water, less spices) this could

be turned into a dynamite baked bean dish. It was a smoky, spicy bbq

flavor that I associate with baked beans.


tangy-mushroom-soup

Date:    Fri, 10 Feb 95 18:35:00 PST

From:    sally charette                       <ECZ5SCC@MVS.OAC.UCLA.EDU>

Tangy Multi-Mushroom Soup

1 small package enoki mushrooms

5-6 large dried Shitake mushrooms

1 large can straw mushrooms

3-4 black fungus mushrooms or any variety of mushroom you're comfy with--I

    used a dried version of these and they became huge!

8 cups water

1/4 cup dry sherry or rice wine

1/3 cup cider vinegar

2 Tbs. soy sauce

2-3 egg whites

3 sliced scallions

1/4-1/2 tsp. white pepper

2 tbs. cornstarch

Boil 2 cups of the water and pour it over the Shitake and fungus and any ever

other dried mushrooms you may have chosen.  Let this sit in a bowl for 30

minutes.  When the mushrooms have finished soaking, squeeze the juice out

of them and cut them into bit sized pieces; do not use the stems.  Pour

the soaking juice into a large soup pan with 5 1/2 cups of water.  Bring

the water and all the mushrooms EXCEPT the enoki mushrooms to a boil.

Add rice wine or sherry, soy sauce and vinegar.  Reduce the heat and allow

mixture to simmer for at least 10 minutes. (If  you're trying to get other

dishes to come out at the same time, this is a good place to just let the

mixture simmer till you're ready for it!)

Mix the cornstarch and the remaining 1/2 cup of cool water in a cup.  Wisk

the mixture into the hot soup... this is the possible lump stage, but with

all the mushrooms and egg whites, who will know?).

Drizzle the egg whites into the soup, whisking or stirring constantly.

Add the white pepper.

Wait 2-3 minutes and then dish up the soup, garnishing each bowl with

scallions and enoki mushrooms.  (These last add a lot of flavor!)


tangy-squash-soup

Date:    Sun, 20 Nov 94 12:11:00 -0300

From:    s.smith34@genie.geis.com

When using fresh butternut squash, I usually put the squash in the microwave

and cook it on high for 8 min. or more. It softens it enough to be able to

peel it and cut it without inflicting bodily injury.

Here's a quick alternative I concocted on a test basis this weekend, using

Green Giant frozen cooked winter squash (no additives, nothing but the

squash flesh cooked & pureed to a smooth consistency). It got the family

stamp of approval and I will serve it on T-day:

Quick Sweet & Tangy Squash Soup (Sue)

 Category: Thanksgiving, Soup, Vegan

 Serves: 6

1 clove garlic (opt)

 1 dsh olive oil

 1/4 t ginger, minced (or more)

 1 medium onion, chopped fine

 3 C of your favorite stock (2/13oz cans)

 1/4 C Brown sugar

 1 T white sugar (or more)

 1 t cinammon

 1/2 t orange zest chopped fine (or more, up to 1 t)

 3 apples, peeled & chopped small

 2 pkg frozen cooked winter squash (Green Giant) thawed

Toast the garlic, if used, in a few drops of olive oil. Add the chopped

 onion, saute in part of the stock. Add remainder of stock and rest of

 ingredients. Cook, uncovered, over medium heat until apples have cooked

 down and soup has reduced to a light creamy consistency (about 25 min).

Recipe by Sue Smith, S.Smith34, TXFT40A@Prodigy.com, S.Smith34.


therapeutic-soup

Date:    Fri, 08 Apr 94 11:06:05 EDT

From:    Kirstin Reade Wilcox <krw3@columbia.edu>

therapeutic soup

2-3 heads garlic

2-3 quarts water or veggie broth/bouillion

1/4 -1/2 cup tamari/shoyu/soy sauce

1 lemon

Boil the garlic in the water or broth for about an hour.  Don't worry if

you're too weak to peel all that garlic--just break it into a few clumps

and the boiling action will do the rest. Strain and stir in the tamari.

Serve, squeezing a slice of lemon into each cup.

That's the bare minimum recipe.  It benefits from enhancement: a few

stalks of fresh parsley, celery, or carrots boiled with the garlic; a 1/4

tsp. each of sage and thyme and a bayleaf; a dried red pepper if you find

spicy-hot liquids soothing; some chopped cilantro leaves; any combination

of the above (but probably not all!).


three-bean-soup

Date: Fri, 18 Aug 1995 07:17:19 -0400 (EDT)

From: Laurie Thompson <llt@gwis2.circ.gwu.edu>

    This recipe makes a really good ff bean soup.  I make this in the

crockpot, putting the beans in to soak the night before and simmering all

day.  I rarely have exactly the beans called for, so end up substituting

most of the time.  I've used black beans (which turn the other beans

slightly purple, much to my 4-year-old's amusement), and navy beans

successfully, although they take a little longer to cook.  I imagine the

15-bean soup mixes would work also.  This has a spicy, smoky, barbeque-

like flavor, reminiscent of baked beans.  I rarely measure anything and

just add amounts that look right, especially spices in something like

this.  It hasn't made any difference that I can detect!  It's also good

over rice.  [I originally got this recipe off another cooking list; I hope

the originator doesn't mind!]

Three bean soup

1/2 cup dry black-eyed peas, sorted and washed

1/2 cup dry pinto beans, sorted and washed

1/2 cup dry Great Northern beans, sorted and washed

4-5 cups water

1 large clove garlic, crushed

1 large onion, finely chopped

1 large carrot, thinly sliced

1 large celery stalk, thinly sliced

1/8 tsp ground cloves

1 large bay leaf

1 15-oz can  tomato sauce

2 Tbls packed brown sugar

1 Tbls apple cider vinegar

1 Tbls molasses

1/2 tsp powdered mustard

1/2 tsp chili powder

1/2 tsp celery salt

1/4 tsp dried thyme

1/4 tsp paprika

3-5 drops Tabasco, or to taste

1/4 tsp black pepper

1/2 tsp salt

    Cover beans with water and soak overnight.  Drain and discard

soaking water.  Add all ingredients and simmer until beans are

tender.


three-c-soup

Date:    Tue, 31 Jan 95 16:33:52 EST

From:    mfaison@pen.k12.va.us (Michele L. Faison)

This is adapted from Jane Brody's Good Food Book.  I generally

double this because I don't like having half a head of cabbage

left over, and I can never find an 8-oz can of beets.  I'm not

usually in soup mode when beets are fresh and in season (not

the shipped in things).

THREE "C" SOUP     (in theory, 8 servings)

2 cups	diced, peeled potatoes (I don't peel)

5 cups	water

1 large onion, chopped (1 cup)

1.5 t 	caraway seeds (I use far less)

1 t 	salt (optional)

??	dried vege broth (some reconstituted for saute)

2 cups	sliced carrots

1/2 cup	diced celery (1 large stalk)

4 cups	chopped cabbage (about 1#)

1 large beet, cooked, or 1 8-oz can beets, chopped (reserve

                           cooking water or liquid)

1/2 t	dillweed (1 T fresh)

1 cup	tomato puree

1/8 t	black pepper (or to taste)

1.  In a medium saucepan, cook the potatoes in the water until

tender, about 10 to 15 minutes.  Drain them, and save the

cooking water.

2.  In a large saucepan or Dutch oven, saute onion in veg or

fake ch**ken broth until translucent.

3.  Add caraway seeds, salt, carrots, celery, cabbage, and the

reserved potato water.  Add dry vege broth (or stock, adjust

the water accordingly) to taste.  Bring soup to a boil, reduce

the heat, cover the pan, and cook until the vegetables are

tender, about 20 minutes.

4.  Add the potatoes, beets, reserved beet water/liquid, dill,

tomato sauce and black pepper.  Cover and simmer for another 30

minutes.

If you're not vegan, this is good served with a spoonful

of nonfat plain yogurt and an additional sprinkling of snipped

fresh dill.

Reallllly good with fresh baked sourdough bread.


tomatillo-soup

Date:    Sun, 25 Sep 94 14:44:46 PDT

From:    Ari Kornfeld <ari@perspective.com>

  I haven't posted a recipe in a while.  Here's a really excellent

full-bodied soup adapted from a local newspaper.  Tomatillos are still

in season out here (San Fran area).

TOMATILLO SOUP

  (serves 4-6)

1 1/2 lb  tomatillos  (~3 kg)

1 medium  russet potato (~ .5 lb, .25 kg)

5 cups    well-seasoned vegetable broth (~ 1.25 liter)

3-6       mild chili peppers such as Anaheim and Pasilla

3         shallots, minced

2         garlic cloves, minced (forgot to add it this time, but

             normally add around five to ten. YMMV)

1/2       lime

1         jalapeno pepper (two if you want a "kick")

2TB       fresh cilantro, minced (or a handful)

salt and pepper to taste

1         red bell pepper (optional)

- Broil and peel, peppers (Anaheim, Pasilla, and Red - not jalapeno)

- sautee garlic & shallots in some broth

- microwave potato for two minutes to just barely soften

- husk, chop the tomatillos, chop potato

- Boil, then simmer sauteed stuff, tomatillos, potato, and broth until

  the potato & tomatillos are soft:  15-30 minutes

- Add equivalent of three of the broiled chiles, plus diced jalapeno

  lime juice, and minced cilantro.  Simmer for five minutes.

- Puree the whole bit in a blender or food mill.

  Serve hot or cold garnished with cilantro and the remaining broiled

peppers (the red peppers taste especially good).  You may want to

provide salt & pepper to accomodate people's differing tastes.

  The cold version has a stronger potato taste than the hot version.


tomato-barley-soup

Date: Fri, 9 Jun 1995 08:51:53 -0400 (EDT)

From: kelly roddy <kroddy@falcon.bgsu.edu>

from the May 1995 issue of Cooking Light

TWO-TOMATO SOUP WITH BARLEY

2 cups sliced mushrooms

1/2 cup chopped onion

3 cups water (could substitute veg. broth for extra flavor, I think)

2 tbs diced sun-dried tomato, packed without oil

1 tsp brown sugar

1/4 tsp salt

1/4 tsp hot sauce (I used a habanero sauce and probably added at least 1 tbs)

1/8 tsp ground allspice

1/8 tsp pepper

1 (14.5 oz) can no-salt-added whole tomatoes, undrained and chopped

1/3 cup uncooked quick-cooking barley

Heat a large saucepan over medium-high heat. (I used cooking spray

and little splash of white wine.) Add mushrooms and onion, and saute 4

minutes or until tender. Add water and next 7 ingredients (water through

canned tomatoes); bring to a boil. Cover, reduce heat, and simmer 10

minutes. Add barley; cover and cook 10 minutes or until barley is tender.

Yield: 4 servings (serving size 1 1/4 cups).


tomato-bean-soup

Date:    22 Jul 93 14:40:57 -0900

From:    "Ari Kornfeld" <ari_kornfeld@qm.sri.com>

Subject:   RECIPE:  Easy Tomato Bean Soup                            2:26 PM

  It's funny how once you change eating habits you forget about old recipes.

anyway, this is an old favorite of mine that just so happens to be fat free.  I

made it last night and it tasted great.  The recipe is adapted from a book

called "cooking for one is fun" which is an adaptation of NYT recipes for

smaller portions.  This recipe scales to any size.

1 can "new england" baked beans (make sure it doesn't have lard in it.)

1 can stewed tomatoes

1 can water

bay leaf

your favorite soup-herbs & spices

Just dump it all in a pot, bring to a boil, then simmer for anywhere from

45minute to 1.5hours.  Longer cooking = thicker soup, mushier beans.  Tastes

even better after a day or so (remember to refridge and reheat ;-)

Suggested h&s:  whole pepper corns, fresh garlic, tarragon, chili pepper...

Variations:  use "flavored" stewed tomatoes such as mexican- & italian-style

The soup also taste great over rice.


tomato-bouillon

Date:    Fri, 28 Oct 94 17:09:09 PDT

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                       Zingy Tomato-Orange Bouillon

Recipe By     : Home Cooking, Nov 1994

Serving Size  : 8    Preparation Time :0:00

Categories    : Appetizers                       Fatfree

                Fruit                            Vegetables

                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1      Qt            Low Sodium Tomato Juice

   2      Cans          Low Sodium Beef Broth -- vegetarian from HFS

                         -- (10 3/4 oz) each

     1/4  Tsp           Celery Salt

          Dash          Hot Pepper Sauce

  12      Oz            Frozen Orange Juice Concentrate -- thawed undiluted

   2      Tbsp          Lemon Juice

Makes a great appetizer.

In large pan, heat tomato juice, bouillon, celery salt and hot pepper

sauce.  Simmer 10 min.  Add orange juice and lemon juice just before

serving.  Heat, but DO NOT BOIL.

Serves 6 - 8.


tomato-garlic-soup

Date:    Mon, 26 Jul 93 14:15:09 PDT

From:    therese@garnet.berkeley.edu

Hi - I tried this last week.  It took all of 10 minutes to make it

met with an enthusiastic reception from my husband.  The original

recipe was in the New Recipes from the Moosewood Restaurant cookbook,

but I adapted it to be nonfat.  It's garlicky and tangy and great!

Tomato and Garlic Soup

2-3 Tbls veggie broth or water

3-6 cloves garlic, crushed or chopped

1 Tbls sweet Hungarian paprika

8 cups tomato juice, or one large can whole tomatoes, pureed

1/4 to 1/2 cup red wine (or nonalcoholic red wine)

Saute the garlic in the broth briefly, then add the paprika and

let it cook about a minute.  Add tomato juice and wine, and simmer

for 5-10 minutes.  Serve with croutons.


tomato-veg-soup

Date:    Fri, 17 Jun 94 15:26:46 CDT

From:    JOHNH@NORWICH.BITNET

A friend of mine shared this recipe with me several years ago. it's amazing

how easy it is.  If it's as hot at your house as it is here today (95 degrees)

you'll probably want to wait to try it.

        Awesome Tomato Vegetable Soup

2 Large cans Italian Style tomatoes  (you can use the regular kind, too)

5-6 Stalks celery, chopped fine

2-3 medium onions chopped fine (i use a lot...modify to suit your tastes)

6-8 cups water (amount not too important...you can add more later)

Boil the above on high for at least 10 minutes.  You can chop the

tomatoes in the blender, or break them up with a spoon.  I like to

squish them in my hands..  gets out frustration. (i usually put the

seasoning in at this point. see below)

Add pre-cooked beans (whatever you think will taste good) to the above

mixture.  you can use canned, but I like the dried beans better.  I

prefer a nine-bean soup variety that's locally available. Not sure if

it's available everywhere.

Add vegetables to the above according to your tastes.  Be sure to add

them according to cooking time.  No set amounts.  Add them and stir.

If it looks good, go with it.  If it looks like it needs more, toss

some more in.

I use:

Potatoes, cubed (makes the base nice and thick)

corn

zucchini

summer squash

cabbage (go easy...add it late or it'll take over...i don't use it if

i'm makin g it for just us cause there's always leftovers and the

cabbage flavor gets stronger the longer it sits.)

you'd think carrots would taste good, but their flavor took over and

it was barely palatable.  could just be my taste, though.  same with

broccoli and cauliflower.

I season it with Oregano and Black pepper, and occasionally garlic,

but go easy with this. could make it taste bitter.

We used to sprinkle parmesan cheese on it and serve with crusty bread.

now we don't use the parmesan, but i've been known to sprinkle

nutritional yeast on the top.

note: if the soup gets thicker than you want it, add water, but add it

slowly.  it'll thin out, and so will the flavor.  If you do add water

toward the end, be sure to let it stew for a while longer.


tomato-veg-soup-2

Date:    Mon, 11 Jul 94 11:21:23 CDT

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

Tomato Vegetable Soup

3 oz. sun dried tomatoes

5+ large cloves of garlic (the more the better)

a handful of fresh basil leaves or 1T. dried basil

simmer this until the tomatoes are soft and the garlic is cooked through.

Puree, adding enough of the cooking water to make the blender run smoothly.

Add:

several (I used 5) large tomatoes (about 5 cups, chopped).  Peel and seed if

     you are inspired to do so.

2 smallish zucchini, sliced.

Simmer until the tomatoes have become soup and the zucchini is almost tender.

Stir occasionally.

Add:

8 oz. mushrooms, sliced.

While the mushrooms are being absorbed into the soup, cook some small pasta.

I used 'mostacciolini'.  When the pasta is done, put some in a bowl and cover

with soup.

If you add lots of spinach, instead of zucchini and mushrooms, this becomes

'tomato Florentine soup'.  Orzo or rice is a good addition in that case,

instead of the pasta.


tortilla-soup

Date: Fri, 2 Jun 1995 22:52:04 -0600

From: nanetteb@csn.net

                    *  Exported from  MasterCook II  *

                         TORTILLA VEGETABLE SOUP

Recipe By     : The Best Pressure Cooker Cookbook Ever/Pat Dailey

Serving Size  : 4    Preparation Time :0:00

Categories    : Pressure Cooker                  Soup

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   3                    corn tortillas, torn into pieces

   1 1/2  cups          stock or broth

   2      medium        carrots, bias-cut into 1 1/2" pieces

   1                    celery ribs, bias-cut into 1 1/2" pieces

   2                    ears of sweet corn, cut into 4 pieces

     1/2  small         head green cabbage, cut into 4 pieces

   8      oz            tomato sauce

   1      tsp           chili powder

   1                    scallion

   1                    jalapeno or serrano pepper

     1/3  cup           cilantro leaves

   4                    lime wedges

Combine the tortillas and stock or broth in the pressure cooker. cover the

pressure cooker and bring up to high pressure. Immediately remove from

heat and release pressure. Carefully transfer contents to a blender or

food processor and puree.

Return tortilla puree to the pressure cooker and add carrots, celery,

corn, cabbage, tomato sauce, and chili powder. Cover and bring up to high

pressure. Reduce heat to stabilize pressure and cook 4 minutes. Release

pressure.

Mince the scallion, jalapeno pepper, and cilantro together. Sprinkle some

over each bowl of soup and serve each with a lime wedge.

                   - - - - - - - - - - - - - - - - - -

NOTES : Through ages and cultures, cooks have found clever uses for

       leftovers. In this case, day-old corn tortillas thicken soup broth

       and imbue it with their distinct flavor.


v8-soup

Date:    Thu, 20 Oct 94 16:22:26 EDT

From:    dmc@cherry-semi.com (Dawn Chace)

Vegetable Soup

This recipe is taken from the Susan Powter Recipe book.  I've tried it,

and it's easy to make and tastes wonderful!

2 lg. cans V-8 juice

1 bunch celery, chopped

1 can corn with juice

1 bag frozen mixed vegetables

1 bag frozen California vegetables

1 large onion, sliced thinly

1 can green beans with juice

1 bag frozen green beans

Optional:  1/2 cabbage, sliced thinly

1 bag frozen okra

Add onion and celery to V-8 juice in large pot.  Cook until tender.  Add

all other vegetables.  Cook to desired consistency.  Add any seasonings

you prefer, like thyme, oregano, basil, and bay leaves.  Also, to add some

zest, you might want to try the 'Spicy' version of V-8, using one can

regular and one can 'spicy'.  Just a thought :)

Serves 8


veg-gumbo

Date:    Wed, 03 Aug 94 19:02:01 EDT

From:    matejkrf@Picard.ml.wpafb.af.mil (Richard F. Matejka)

                   *  Exported from  MasterCook Mac  *

                             Vegetable Gumbo

Recipe By     : Fresh Food Favorites

Serving Size  : 5    Preparation Time :1:00

Categories    : Vegetarian/Rice

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  ----------------------------

----

     1/4  c             flour

   2     c     water

   1      med           zucchini -- sliced

   1      med           squash -- sliced

     3/4  c             corn -- frozen

     1/2  c             carrot -- chopped

     1/2  c             onion -- chopped

   2      c             tomatoes -- chopped

     1/4  tsp           black pepper

                        hot cooked rice

Preheat oven at 400. Sprinkle flour evenly into 8" square pan. Bake

for for 10 to 15 minutes, or until flour is deep golden brown, stirring

every 5 minutes. Set aside. In a skillet combine 1/4 cup water

zucchini, squash, corn, carrot, and onion. Cover and heat until

zucchini is tender, stirring once. Stir in flour. Blend in remaining

water. Add tomatoes and pepper. Mix well. Re-cover and heat until

gumbo is slightly thickened and vegetables are tender. Serve over

cooked rice.

                   - - - - - - - - - - - - - - - - - -


vegetable-bean-soup

Date:    Sat, 20 Nov 93 05:30:00 GMT

From:    kevin.wilson@panic.rain.com (KEVIN WILSON)

                    *  Exported from  MasterCook II  *

                           Vegetable-Bean Soup

Recipe By     :

Serving Size  : 8    Preparation Time :3:45

Categories    : Beans                            Contain High-Protein

Foods

                Mcdougall Plan                   Soups

                Potatoes

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1      cup           kidney beans -- dried

   2      each          garlic cloves -- pressed

   1      each          onion -- chopped

   2      each          potato -- cut in chunks

   1      each          carrot -- sliced 1/2" thick

   2      each          zucchini -- sliced 1" thick

     1/4  pound         green beans

   2      each          leek

     1/4  pound         cabbage

                        (savoy is best)

     1/3  cup           brown rice, long-grain -- * see note

   3      each          tomato -- cut in wedges

     1/4  cup           parsley sprigs -- chopped

     1/4  teaspoon      celery seed

     1/4  teaspoon      marjoram

   1      teaspoon      basil

   1      teaspoon      oregano

Place beans in pot with 2 quarts of water. Bring to boil, remove from

heat and let rest 1 hour. Then add chopped onion, garlic, and simmer for

1 1/2 hours.

Chop potatoes in large chunks; do not peel. Slice carrots 1/2 inch and

zucchini 1 inch thick, scrub them, do not peel. Slice leeks and cut

beans into 1 inch pieces. Add to soup pot along with seasonings. Simmer

for 1 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 a good rich broth, but any kind of bean

also may be used. Soup freezes well, so make a large batch when you have

time and freeze half for use on a budy day. Try using some chopped

spinach, instead of the cabbage.

                   - - - - - - - - - - - - - - - - - -

NOTES : * Instead of rice, 1/2 cup broken whole wheat spaghetti can be

used.


vegetable-cup-soup

Date:    Wed, 29 Mar 95 13:11:42 EST

From:    Christel=Reeve%SQA%Banyan@magnolia.banyan.com

On yesterday's digest, someone was asking about making their own

dehydrated soups.  Well at lunch I happened to pick up a dehydrator

and there was a recipe for something like that in the instruction booklet.

Cup of Vegetable Soup

1/3 c. dried vegetable flakes (any combination of tomatoes

peas, onions, broccoli, zucchini, celery, carrots)

1 T. Bulgur wheat

1 T. small pasta

1/4 t. dried parsley

1/4 t. dried basil

pinch garlic powder

pinch onion powder

salt and pepper to taste

2 c. boiling hot broth

Place dried vegetable in a blender and whirl til they are the

size of small peas.  Measure out 1/3 cup, use the rest some

other time.  Put this and the other ingredients in a thermos.

Pour boiling broth over and let sit.


vegetable-soup

Date:    Fri, 16 Apr 93 08:21:00 CDT

From:    smann@ihspc.att.com

from The McDougall Plan.

Vegetable Soup

10 cups water	1/4 c tamari, salt reduced

2 potatoes, cut in medium	1 t basil

  sized chunks	1 t thyme

2 carrots, sliced	1 c string beans, cut in 1 in.

2 zucchini, chopped medium	pieces

2-3 tomatoes, chopped	1/2 t cumin

2 cloves garlic, minced	1/2 t dill weed

1/2 t onion powder	1 T parsley flakes

Place 10 cups water in a large pot. Add chopped vegetables. Bring to

boil. Add seasonings. Simmer over medium-low heat about 45 minutes.

Variations: use 2 cups tomato juice in place of 2 cups water. About

15 minutes before end of cooking time, add cooked grains or spaghetti

noodles to pot, such as: cooked brown rice, 1 cup; barley, 1 cup;

or 1 cup broken whole wheat spaghetti.

Helpful Hints: Other vegetables may also be used in addition to

or in place of the ones listed above. Try 1/2 c fresh or frozen

peas; 1/2 c fresh or frozen corn; 1 green pepper, chopped;

sliced leeks; sliced mushrooms; or some chopped spinach added

for the last 5 minutes of cooking time.


vegetable-soup-2

Date:    Thu, 11 Aug 94 01:09:11 EDT

From:    tara@starburst.umd.edu (Tara McDermott)

Amounts of vegetables are aproximate, as are cooking times. The soup

needs to cook around 1 hour or 1 hour 15 minutes, so gauge when to add

vegetables by how little you want them to be cooked (or overcooked).

This is a hearty but light soup, so chunk vegetables in large pieces.

Vegetable Soup

--------------

1-2 zucchini, quartered and cut into 1 inch segments

10 medium mushrooms (aged ones work well), halved or quartered

2 russet potatoes cut into 1 1/2-2 inch pieces

2 cups greenbeans, cut into 1-inch segments

1 tomato and 1/2 cup canned tomatoes or 1-1 1/2 cup canned tomatoes

1 onion, cut into chunks

1 carrot (or two), thinly sliced

2 stalks celery, cut into 1-inch pieces

1 bunch spinach, remove stems and wash

1-2 cups cauliflower, cut into florettes

6 cloves garlic (diced or whole)

3 bay leaves

2 tsp or so herbs: sage, marjoram, basil, thyme, oregano

1 1/2 tsp. garlic powder

1/4 cup tamari/soy sauce

5-7 cups water

In a large pot place onion, carrot, celery, spices, garlic, soy sauce,

garlic powder, bay leaves and water.  Bring to a boil and cook 15

minutes. Add tomato, mushrooms and green beans and cook for 15 more

minutes. Add potatoes and more water if needed. In 15 more minutes add

the cauliflower and zucchini. Adjust seasonings and add salt to taste

(or more soy sauce).  When everything is cooked, remove from heat. Add

spinach, making sure to submurse it in order to wilt the leaves.

Serve.


vegetable-soup-3

Date:    Thu, 11 Aug 94 19:39:01 EDT

From:    TMLDC@aol.com

Vegetable Soup

One large can of tomatoes (whole or chopped)

One can of tomato paste

One 6 oz can of V8 (I like the spicy kind)

Three large potatoes, peeled and cut into large chunks

Four celery stalks, chopped into large chunks

One large onion, chopped into large chunks

One cup or more large, fresh, cleaned mushrooms (left whole)

Five carrots, cut into large chunks

One quarter head of fresh, green cabbage, cut into big chunks

One can of green beans

One can of lima beans

One can of corn

One bay leaf

Two cubes vegetable bullion

Enough water to cover veggies by about 2 inches

Seasoning to taste

Add all ingredients to a large kettle, squeezing or cubing whole tomatoes, so

that their juices become part of the mixture.  Cover and let simmer for

several hours, adding water as necessary, until the veggies are fully cooked

and the flavors have had the chance to mix.  (This soup is really better the

second day.)  I have not included can sizes, since how much (or what you add)

really depends on your personal taste.  (Hominy, for instance, is something I

sometimes add, and is really good!)  This recipe has no fat and is

delicious!!


veggie-cream-soup

Date:    Sat, 30 Apr 94 08:19:58 CDT

From:    Natalie Frankel <Natalie.Frankel@mixcom.mixcom.com>

LITE CREAM OF VEGGIE SOUP

4 cups vegetable broth

1 lb. carrots, diced

1 bunch of broccoli, stems peeled and diced and the head cut into flowerets

1/2 head cauliflower, cut into small flowerets, including stem if you like

1 lb. potatoes, cut into bite sized pieces

1 onion, diced

1 tsp or more of your favorite seasoning (I use McCormick Parsley Patch

  Salt Free and a garlic pepper that I mix up myself)

1/2 tsp. ground curry

1/8 tsp. ground pepper

1 can skimmed evaporated milk

chopped parsley (optional)

seasoned croutons (optional) - I make my own from any leftover bread

Over low heat in a soup pot, cook half of the carrots, half of the broccoli,

potatoes, and onion in the broth for about an hour.  Add milk and stir

thoroughly.  Puree half of the mixture in a blender until smooth, making

sure you include a good amount of potatoes.  Return to the pot.  Add the

seasonings and remainder of the carrots and broccoli and cook about 10

minutes longer.  If you want it even thicker, add more potatoes, which you

can also blend separately and add in.  Serve hot, topped with parsley and

seasoned croutons.  If desired, add additional uncooked broccoli and carrots

to the bowl just before serving or heating up.

Note: for my vegan daughter, I blended before adding the milk and put hers

aside.  It was green soup!


veggie-gumbo

Date:    Tue, 19 Oct 93 12:32:29 CDT

From:    Paula Burch <pburch@cmb.bcm.tmc.edu>

Fast Veggie Gumbo

---- ------ -----

We made this up, and have gradually been perfecting it.

1 16-ounce package frozen gumbo vegetables (or mix together a

comparable quantity of frozen okra, bell peppers, celery,

and onions)

12 ounces fat-free tomato sauce (not spaghetti sauce, as the seasoning

would be wrong)

1/4 teaspoon salt (if you use salt, as we do)

1/4 teaspoon celery seeds

1 teaspoon ground dried ancho chiles (substitute a good chile powder)

2 hefty squirts veggie worcestorshire sauce

fresh ground black pepper

1 large clove garlic, pressed or minced (we keep a bag of peeled

garlic cloves in the freezer, extremely convenient--we peeled

them ourselves, though--amazingly, a frozen clove presses

quite nicely)

1 teaspoon oregano

Mix together all ingredients and microwave or simmer on the stovetop

until the okra is tender: between 5 and 15 minutes. Serve over rice to

soak up the sauce. Serves 3-4.


wheat-berry-soup

Date: Thu, 25 May 1995 11:23:15 -0400 (EDT)

From: Thomas P Collins <tcollins@magnus.acs.ohio-state.edu>

Here's a very satisfying main dish soup.  I adapted this from a

recipe in _The Vegetarian Feast_ by Martha Rose Shulman

WHEAT BERRY SOUP

1/2 cup dried Chinese mushrooms

6 cups vegetable stock

1 onion, chopped

2 carrots, chopped

1 stalk celery, chopped

3 to 5 cloves garlic, minced or pressed

1 Tablespoon fresh thyme leaves or 1 teaspoon dried thyme

1 1/2 cups wheat berries

salt and pepper to taste

3 Tablespoons dry sherry

chopped fresh parsley

Soak mushrooms in enough hot water to cover for 30 minutes.

Squeeze dry and chop.  Add soaking water to stock.

In large soup pot, cook onion, carrots and celery in about 1/3

cup of the stock over medium high until soft.  Add garlic, thyme

and mushrooms and cook for one minute.  Add wheat berries,

remainder of stock, salt and pepper and bring to a boil.  Reduce

heat, cover and simmer for 1 hour, until wheat berries are

tender.  Remove 2 cups of soup and puree in food processor or

blender.  Stir puree back into soup and add the dry sherry.  Heat

through, adjust seasonings, garnish with parsley and serve.


white-bean-soup

Date:    Fri, 08 Apr 94 13:54:38 CDT

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

WHITE BEAN/VEGETABLE SOUP:

3-4 c. navy beans, soaked several hours

navy beans will need to cook for about 1.5 hours.  (My pressure cooker is

broken).  Do this while you prepare the rest of the soup.

3 large onions, cut into chunks

8 stalks celery, cut into chunks

1/2 medium head of cabbage, cored and sliced

stir and fry these things in a minimum of cooking spray or in water or veg

broth, until they are slightly browned.  Add:

water to cover

2 T. tarragon

2 T. sage

2 T  thyme

2 T. parsley

1/4 cup veggie broth powder

10 large carrots, cut into chunks

Cook until carrots are tender and turn off heat.  When beans are done, add

beans and some bean water until you get a consistency you like.  I added 3

potatoes (grated) near the end because I wanted it thicker.

Salt optional.  It's kind of sweet if you don't add a little.


white-bean-soup-2

Date:    Fri, 10 Jun 94 18:34:56 CDT

From:    Gary D Gott <gott@plains.NoDak.edu>

Karen's White Bean Soup

I unvented another soup that the kids really love....

I started with around 2 pounds of white beans

Cooked them till they were very soft.

Added

1 large can tomato sauce

2 tspps. onion powder

1 tsp. garlic powder

2 tsps. sage

1 tsp chili powder

All in all, a rave review soup even from "Mr. I Hate Soup", himself.

I often cook my beans in a crock pot, but when I am in a hurry I use a

little multi cooker pot.  It was sold as a deep fryer, but for obvious

reasons I don't use it that way anymore!! :-)

Karen


wild-mushroom-soup

Date:    Wed, 04 May 94 16:35:07 MDT

From:    "Sharon Badian, AT&T - GBCS Labs, Denver" <seb1@bighorn.dr.att.com>

Very Simple Mushroom Soup

Given that morel season is here, I thought I would post a

recipe for wild mushroom soup. This might work with regular

mushrooms but I've only made them with fresh wild ones. Boletes

aka the Porcini to be exact. If you can get them, they make

a simply sublime soup. This recipe is from Joe's Book of

Mushroom Cookery.

Clean mushrooms well. Barely cover with water in a saucepan.

Turn the heat on and cover the pot with a tight fitting lid.

When the water comes to a boil, turn it down to a simmer for

10 minutes. The mushrooms will have given off their liquid

and literally made their own soup. For every 2 cups of liquid,

add 1 tsp each of salt and sugar and 1 tbl soy sauce. Add

4-5 scallions, sliced thin and 1/3 cup shoestring potatoes.

The soup is finished when the potatoes are cooked.


winter-squash-soup

Date:    Tue, 22 Mar 94 07:58:25 GMT

From:    nanette.blanchard@springsboard.org (NANETTE BLANCHARD)

    Here is a recipe I tried that I liked a lot. You could

also thicken this up a bit with further cooking and serve

it as a fatfree baked potato topping.

              SPICY WINTER SQUASH SOUP

1 (2 1/2 lb) acorn squash

1 (12 oz) can spicy vegetable juice

1 cup chopped green bell pepper

1 cup fresh or frozen corn kernels

1 Tbsp chopped fresh basil

Pinch of salt

    Preheat oven to 400. Line a medium-size baking pan with

foil. Halve the squash, remove the seeds and place the squash

cut side down in the pan. Bake 20 to 25 minutes, or until the

squash is tender when pierced with a knife. Set aside to cool

about 15 minutes.

    Scoop the squash into a large saucepan and mash it with a

potato masher or fork to remove any large lumps (or puree the squash in

in a food processor or blender.) Add 1 1/2 cups of water, the

vegetable juice (I used the spicy hot V-8), bell pepper, corn,

basil and salt and bring to a boil over medium-high heat. Reduce

the heat to low and simmer 10 to 15 minutes. Serve hot, or cool

the soup to room temperature and then refrigerate it and serve

it chilled.

    Per serving: calories 106, 0.2g fat, 0g sat fat, 0 mg chol,

238 mg sodium.


winter-squash-soup-2

Date:    Thu, 29 Dec 94 23:14:34 EST

From:    Cindy_Bloch@transarc.com

Winter Squash Soup with Cinnamon and Cloves

adapted from The Savory Way

2 lbs. dense winter squash such as butternut (we used pumpkin)

12 corriander seeds

12 peppercorns

2C fatfree soymilk (we used the Westbrae WestSoy)

1 3inch cinnamon stick, broken into pieces

8 cloves

1 jalapeno pepper or 2 small dried red chilies, seeds removed

1 onion, finely diced

2 t each finely chopped mint and cilantro for garnish (we skipped this)

Cut the squash in half and scoop out the seeds.  Cook the squash (We

put it in the microwave, but she recommends baking it at 375 for 30-45

minutes.  We were afraid it'd dry out too much that way.)  When the

squash is cooked and cool enough to handle, scoop out the flesh.

While the squash is baking, make an infusion with the herbs and milk:

first lightly crush the corriander seeds and peppercorns; then put

them in a saucepan with the milk, cinnamon, cloves, and chilies.  Heat

the mixture slowly, but turn off the heat just before the milk comes

to a boil  Let it stand until needed.

Saute the onions in water until they begin to soften.  Add the squash

and 1 qt. water.  Bring to a boil; then lower the heat and simmer

until the squash is broken up, about 25 minutes.

Pass the soup through a food mill or blen it briefly, leaving as much

texture as you like.  Return the soup to the stove and add the milk,

pouring it through a strainer.  Try to press on the spices as you do,

to get as much flavor into the soup as you can.  Gently reheat the

soup, but do not allow it to boil.  Serve garnished with cilantro and

mint.


yellow-squash-soup

Date:    Sun, 26 Jun 94 15:04:54 PDT

From:    tdupart@cisco.com (Tina Dupart)

Adapted from Mollie Katzen's book, Still Life with Menu

PUREE OF YELLOW SQUASH SOUP

This recipe is designed primarily for yellow crooked-neck squash ( a summer

squash), but in the winter you can substitute for acorn and butternut.

To freeze yellow crooked-neck squash (so you can use it later in the

winter), cut the squash into 1/4-inch slices, and drop into a saucepan of

boiling water for 3 minutes. Drain and cool. Then wrap airtight in a

plastic bag or container and freeze.

To use acorn or butternut squash in this recipe, peel and seed a 1-lb.

squash. Chop it into small piecesk and steam or boil until tender. Drain

well. Then simply follow the recipe, biginning with step 2, substituting

this cooked winter squash for the yellow crooked neck.

ingredients:

1 lb. yellow crooked-neck squash ( approx. 6 small ones)

2 cups chopped onion

1 clove garlic, sliced

1/2 tsp dried thyme (or 2 tsp. minced fresh thyme)

1/2 tsp dried sage

1/2 tsp dried basil ( or 1 to 2 tbsp minced fresh basil) ( I used 2 tbsp

fresh basil -I am glad I did!)

1 tsp salt

1 tbsp unbleached white flour ( I bet wheat flour would be even better)

1/2 cup dry white wine

2 cups milk ( I used 1% WestSoy, Vanilla)

freshly ground black pepper

optional topping:

2 tsp water

1 small red bell pepper, cut in thin strips

1 clove garlic, minced

minced chives, (I use green onion tops)

Directions: in original form but with my comments.

1)  Cut the end off the squash, and peel if the skin looks looks suspicious

in any way. Then cut the squash into 1/4 inch slices and set aside. (I used

my cuisinart)

2)  In a large saucepan or a Dutch oven (I used a non-stick pan because I

ommitted butter), begin  sauteing onions and garlic over medium

heat. After about 5 minutes, add squash, herbs, and salt. Stir, cover, and

continue to cook about 10 more minutes.

3)  Gradually sprinkle in the flour, stirring constantly. Continue to cook

and stir over low heat about 5 minutes.

4)  Pour in the white wine, stir briefly, cover, and let simmer 10 to 15

minutes. (Note:  The alcoholic content of the wine dissipates with cooking,

and the taste of the wine diminishes gradually. So if you let if cook a

little longer at this step, you will get a more subtle result. Just be sure

to stir everything up from the bottom from time to time, so it won't stick

or scorch.) Remove from heat, and allow the soup to cool until it's cool

enough to puree.

5)  Puree the soup with the milk in a food processor or blender, and return

it to a kettle. At this point, you may choose to strain the soup through a

fine strainer or a sieve to get a smoother texture. (I don't think this is

necessary at all) Adjust the seasonings. Add black pepper to taste.

6)  Heat gently just before serving.

7)  While the soup is heating, prepare the optional topping.Saute the bell

pepper and garlic in water until just tender. Spoon a little

bit of this into each steaming bowl of soup, and sprinkle with minced

chives. (my water-sauteed bell pepper strips worked just fine)

Prep time: 45 minutes, Yield: 4 to 6 Servings


zucchini-carrot-soup

Date:    Tue, 17 May 94 10:18:42 GMT

From:    nanette.blanchard@springsboard.org (NANETTE BLANCHARD)

from Beyond Alfalfa Sprouts and Cheese by Judy Gilliard and Joy

Kirkpatrick, R.D.

    DILLED ZUCCHINI CARROT SOUP

1 small onion, chopped

1 clove garlic, minced

2 cups zucchini, grated

1 cup carrots, grated

2 cups vegetable stock

1 cup water

2 Tbsp fresh dill, chopped, or 1 tsp dried

2 Tbsp lemon juice

    Spray bottom of heavy soup pot with nonstick spray. Using

medium heat, saute onion and garlic 1 to 2 minutes.

    Add grated zucchini and carrots. STir and saute one minute

more.

    Add vegetable stock, water and one Tbsp of dill. Bring to a

boil, reduce heat, cover and simmer about 10 minutes. Add lemon

juice. Serve with remaining dill as garnish.

    Makes 4 cups. 1 serving = 1 cup. (Per serving: 32 calories,

less than one gram fat.


zucchini-hominy-soup

Date:    Wed, 09 Nov 94 21:40:31 EST

From:    Bobbi Pasternak <bobbi@clark.net>

Here's an article from the Nov/Dec '94 issue of Vegetarian Journal.

A HOLIDAY CELEBRATION

By Nanette Blanchard

     The following recipes are adapted from my upcoming cookbook,

_'Tis the Season: A Vegetarian Christmas Cookbook_, to be

published in August of 1995 by Fireside/Simon & Schuster.

ZUCCHINI AND HOMINY SOUP

(Serves 8)

This is a vegetarian version of posole, a dish made by Pueblos

and Hispanics for feast days and special celebrations.  Serve it

with sage breadsticks.  Hominy is a flavorful, chewy type of corn

kernel that is treated with lime and dried. It is available either

canned, frozen, or dried. A mail-order source for hominy is Los

Chileros de Nuevo Mexico, PO Box 6215, Santa Fe, NM 87502;

(505) 471-6967.  You can substitute frozen corn kernels for

an even more colorful soup.

2 Tablespoons apple juice

1 onion, diced

3 cloves garlic, minced

4 zucchini, sliced

1 cup peeled and chopped mild green chile peppers

6 cups vegetable broth

4 cups cooked yellow hominy (or 2 16-oz. cans)

1 teaspoon ground cumin

2 Tablespoons fresh chopped cilantro

Saute the onion and garlic in apple juice for 3-5 minutes.  Add

zucchini and green chiles and cook over medium heat, stirring

occasionally, another five minutes.  Add broth, hominy, and

cumin and simmer, covered, over low heat for 45 minutes. Stir

in cilantro and serve.

Total Calories Per Serving: 89; Fat: 1 gram


zucchini-potato-soup

Date:    Mon, 30 Aug 93 10:30:18 EDT

From:    epochsys!aiko@uunet.uu.net (Aiko Pinkoski)

(based on a recipe from Good Food Gourmet)

Cold Zucchini & Potato soup.  serves about 2.

Cook 1 chopped small onion in veg. broth or water.  Add 1 more cup broth or

water, about 1/2c. grated zucchini, 4 baby potatoes (or about 1 c.) (sliced

thin--I left peel on, they are organic though), 1 tbsp white wine vinegar

(or to taste), a bit of tarragon (again to taste--1/4 tsp or so?), simmer

covered til potatoes are soft.  Blend everything and chill.

Became pretty thick soup when cold, so you might want to add more broth.

I had splashed in too much vinegar so I thinned the soup with skim milk

before serving and it came out great. Recommended if you like tarragon.


zucchini-soup

Date:    02 Sep 93 10:46:42

From:    amk@bnk1.bnkst.edu

From the New York Times yesterday in the eating well column by Marian

Burros:

Zucchini Soup

1 onion, finely chopped

1 stalk of celery, finely chopped

1 carrot, finely chopped

2 cloves garlic

7 medium zucchini, chopped

salt and peper to taste

1 quart veggie stock

garnish:  1 shredded zucchini, 1 tomato seeded and chopped

saute onion, celery, carrot and garlic in some veggie broth in a

non-stick pan (perhaps adding some balsamic vinegar too) until onion

is golden brown Then add zucchini and thyme and cook until zucchini

begins to brown remove from heat and puree in blender or food

processor Put veggie stock in a pot, add pureed vegetables, season to

taste and reheat, garnish and serve

Nutrional analysis: aprx. 50 calories (not sure exactly because

original had oil in it which I removed), >1 g fat, 0 mgs. cholesterol,

30 mgs. sodium before optional salt, 2 grams protein, 15 g. carbo.


8-vegetable-stew

Date:    Sat, 01 Apr 95 16:37:10

From:    "Natalie Frankel" <Natalie.Frankel@mixcom.com>

This is in response to Jody Bar-On's requests for a main dish idea for

seder.

I just visited my folks in (SUNNY!) Florida and they made this for us.

It's from a lovely illustrated cookbook called The Passover Gourmet.  Most

recipes are filled with fat but can be easily adapted.

I'm going to serve this as my main dish, as it's very reminiscent of

brisket.  It'll serve as a vegetable side dish for the brisket eaters.  It

should be very good served over the roasted potatoes that will be the side

dish for everyone else.  This is a very satisfying dish and can be made

ahead and reheated easily in the microwave or even baked in the oven with

the other dishes, if desired.  It can also be easily increased based on the

number of people at your table.

8-VEGETABLE STEW

2 onions

2 carrots (or 1/2 lb. peeled baby carrots)

2 red peppers

2 tomatoes

2 ribs celery

1 cup mushrooms

1 zucchini

1/2 pound fresh green beans

1 cup tomato paste

1 TB sugar

1 dash salt

salsa to taste - about 1/4 cup (we added this because it needed spicing up)

Slice onions, carrots, red pepper, tomatoes, celery, mushrooms, and

zucchini, setting tomatoes aside.

Saute all plus green beans in your favorite sautee liquid for 10 mins.

Add tomato paste, sugar, salt, tomatoes and salsa with 1 cup of water.

Cover and cook 20 mins.

Serves 4-6.


barley-seitan-stew

Date:    Mon, 07 Feb 94 11:04:29 PST

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

barley/seitan stew

1 1/2 cup pearl barley

1/2 onion, chopped

1/3 or so of a red bell pepper, chopped

1 8 oz package seitan, chopped bite size pieces

1 teaspoon sage

1 cup frozen peas

1 teaspon saltfree seasoning

salt to taste, if you must

3 - 4 cups water

dump all except peas into 2 quart sauce pan, bring to boil, then lower

to simmer for about 30 minutes.  Add peas, bring back to simmer, 5

minutes or so.


barley-stew

Date:    Thu, 10 Nov 94 11:07:09 EST

From:    tron!clevax.dnet!fishman@uunet.uu.net (RON FISHMAN)

My wife made this for dinner last night.  It is great with

some crusty bread.  Also the leftovers make a great lunch.

The recipe supposedly makes 10 servings but I don't know for who.  It

is more like 4 servings for dinner.

Barley Stew

1 cup barley, diiered

1 lkarge onion, chopped

2 cloves garlic, chopped

4 slices of ginger

2 cans whole tomatoes, peeled & cut into chunks

2 carrots chopped

1 small can kideny beans

1 tsp curry powder (optional)

4 stalk of celery cut into small pieces

2-3 potatoes peeled & chopped

5 cups water

Place barley in large Pyrex bowl, add water, cover with plastic wrap

and nuke for 20 minutes on full power.  May need 10 more minutes until

barley is cooked.

Saute onion, garlic, ginger & curry in nonstick pan.

Continue to saute adding the remaining ingredients; bring to a boil

and turn to a simmer.

Simmer 30-45 minutes until potatoes & carrots are cooked.  You may have to

add more water.

Serve with hot bread.

Variations:  Add other vegetables such as corn, peas.

             Omit potatoes.


bean-pumpkin-stew

Date:    Mon, 03 Oct 94 23:14:55 EDT

From:    Cindy_Bloch@transarc.com

Well, the book is actually Greens, not Savory Way, but here's

the adapted recipe (p. 218 for those of you that have it on your

shelf):

Corn, Bean, and Pumpkin Stew

"A delicious and healthful combination of ingredients make up this

homey autumnal stew.  Make it hotter, if you like, with ground ancho

chilies or chili powder."

1 C pinto beans, soaked overnight and drained

Salt

1 lb tomatoes, fresh or canned, peeled, seeded, and chipped, juice

     reserved [peeled and seeded?  Yea, right.]

3 ears corn (about 1 1/2 C kernels)

1 t cumin seeds

1 t oregano

1 inch piece of cinnamon

3 cloves

1 large onion, cut into a medium dice

2 cloves garlic, finely chopped

1 T paprika

2 C bean broth or stock [if you make the stock yourself, she suggests

    one made with carrots, zucchini, onion, potato, parsley, garlic,

    cinnamon, cloves, coriander seeds, cumin seeds, cardamom pods, and

    salt.]

3 C pumpkin or winter squash, peeled and cut into 1 inch cubes

2 serrano chilies, seeded and finely chopped [or to make it hotter

    without adding chili powder, leave in the seeds]

Cilantro or parsley, chopped, for garnish

  Cook the beans in water and 1/2 t salt for about 1.5 hrs or until

beans are tender.  Drain and reserve the cooking liquid.

  Warm a small heavy skillet and toast the cumin seeds until their

fragrance emerges; then add the oregano, stir for 5 seconds, and

quickly transfer the spices to a plate or bowl so they don't burn.

Combine them with the cinnamon and the cloves, and grind to a powder

in an electric spice mill.

  Heat a wide skilled [with water or some sauteing liquid] and saute

the onion briskly over high heat for 1 minute; then lower the heat to

medium.  Add the garlic, the spices, the paprika, and 1 t salt.  Stir

well to combine; then add 1/2 C reserved bean broth or stock and cook,

stirring occasionally, until the onion is soft.  Next add the tomatoes

and cook 5 minutes.  Then add the pumpkin or winter squash along with

another C of bean broth or stock.  After 20 to 30 minutes, or when the

pumpkin is about half-cooked -- soft but still too firm to eat -- add

the corn, the beans, and the fresh chilies.  Thin with the reserved

tomato juice, adding more broth or stock as necessary.  Cook until the

pumpkin is tender.  Check the seasoning, and add more salt if

necessary.  Serve garnished with the chopped cilantro or parsley.

  Even though there is corn in the stew, corn bread or tortillas make

a good accompaniment.


bean-stew

Date:    Wed, 09 Jun 93 14:22:38 EDT

From:    Tom Molnar <molnar@utcc.utoronto.ca>

(I use a crock pot for this recipe, it's the easiest way to do it).

Bean Stew

1/2 cup dry onion flakes

1 1/2 teaspoon paprika

1/2 cup pinto or romano beans

5 cups wboiling water

1 bay leaf

1 teaspoon celery seed

1/2 cup red kidney beans

1/2 cup lima beans

1/2 cup split yellow peas

1 teaspoon dill weed

2 teaspoons salt

1/2 teaspoon pepper

2 cups cubed vegetables (potatoes, carrots, celery, rutabega etc.)

Add pinto beans, bay leaf, celery seed to boiling water, return

to boil. Simmer, partially covered, about an hour.  Add kidney beans,

lima beans and simmer for another hour.  Next, add the rest of the ingredients

and simmer for another hour (three hours total roughly).  Add water

if needed.  Stir occasionally to prevent burning.

This recipe adapts well to a slow cooker (dump everything in and cook 8 hours).


bean-vegetable-stew

Date:    Sat, 21 May 94 23:14:00 -0300

From:    s.smith34@genie.geis.com

---------- Recipe via Meal-Master (tm) v8.00

      Title: Hearty Bean and Vegetable Stew

 Categories: Soup, Crock pot, Vegan, Ornish

      Yield: 12 servings

      1 lb Beans, assorted, dry

      2 c  Vegetable juice

    1/2 c  Dry white wine

    1/3 c  Soy sauce

    1/3 c  Apple or pineapple juice

           -vegetable stock or water

    1/2 c  Celery  diced

    1/2 c  Parsnips  diced

    1/2 c  Carrots  diced

    1/2 c  Mushrooms  diced

      1    Onion  diced

      1 t  Basil, dried

      1 t  Parsley, dried

      1    Bay leaf

      3    Clove garlic  minced

      1 t  Black pepper  ground

      1 c  Rice or pasta  cooked

  Sort and rinse beans, then soak overnight in water.

  Drain beans and place in crockpot.  Add vegetable juice, wine, soy sauce,

  and apple or pineapple juice.  Cover with vegetable stock or water; the

  amount added depends on whether you prefer a soup (more liquid) or a stew

  (less).  The juice adds just a tad of sweetness and the soy sauce adds

  depth and the tang of salt.

  Cook at high for 2 hours.  Add vegetables, herbs, and spices, and cook for

  5-6 hours at low until carrots and parsnips are tender.  When tender, add

  rice or pasta and cook for one additional hour.

  Notes:

  For beans use 3 or 4 kinds, such as: black, red kidney, pinto, baby lima,

  lentil, and green and/or yellow split peas.

  Nutritional Values per Serving:

  Calories 170 Fat 0.3 g Cholesterol 0 g

  Shared by Michelle Dick

  Source: Dr. Dean Ornish's Program

  Most soups and stews can be prepared in a

  crock pot.  Just decrease the liquid ingredients (not as much liquid will

  evaporate from a closed slowcooker) and let it rip for 6 or more hours.


broccoli-bean-stew

Date:    Wed, 22 Feb 95 20:13:12 PST

From:    Lois Patterson <lpat@unixg.ubc.ca>

Broccoli and Navy Bean Stew

Cook some buckwheat spaghetti, and save the water.

Heat some water with about 1/2 t. of red wine vinegar, and saute some

broccoli and onions (cut up, of course).  When near-tender, add some cooked

navy beans (I happened to have a can of Eden brand) and the drained

spaghetti.  If there isn't enough liquid, use a little of the spaghetti

water.  Also include a little rosemary (1/2 t. approx.)  Cook a little

longer.  Serve with some raw diced tomato on top.


bulgarian-stew

Date:    Mon, 20 Jun 94 14:58:42 CDT

From:    maoh@phyast.nhn.uoknor.edu (Maureen O'Halloran)

_Bulgarian Red Pepper Stew_

(slightly adapted from _Sundays at Moosewood_ cookbook)

1/2 cup dried lentils

1/2 cup dried navy pea beans (small white beans)

2 large onions, chopped

6 medium red bell peppers, seeded and chopped

2 teaspoons dried basil

1 teaspoon dried marjoram

1/4 teaspoon dried thyme

1/4 teaspoon cayenne (to taste)

1 1/2 teaspoons paprika

1/4 teaspoon salt

1/8 teaspoon ground black pepper

3 to 3 1/2 cups vegetable stock (2 cans)

1 6 oz can prune juice

1/4 cup dry red wine (optional)

2 Tablespoons dry sherry (optional)

1/4 cup tomato paste

plain nonfat yogurt(optional)

fresh parsley

*****

Cover lentils and navy beans with plenty of water and soak 4

hours or overnight.  Drain. In a large nonstick saucepan, saute

onions in sherry or  red wine or stock until soft (5  minutes)

Stir in bell pepper and saute 5 minutes more.  Add basil,

marjoram, thyme, cayenne, paprika and cayenne, saute another

few minutes.  Pour in remaining stock, wine or sherry.  Add

drained lentils and beans.  Bring to a boil, then lower heat and

simmer gently about 1 1/2 hours or until beans are soft.  Mix

in tomato paste, prune juice, salt and pepper to taste.  Cook

for several minutes more.  If the stew seems too thick, add

more stock or water.  Serve garnished with yogurt and

chopped parsley.


caribbean-stew

Date:    27 Sep 93 07:53:22 PDT

From:    <PSJAB%CO1@TS9.TEALE.CA.GOV>

From: Jim Bakker

Caribbean squash and sweet potato stew

--------------------------------------

  serves 6 to 7

Ingredients:

   3 medium onions, finely sliced

   1 cup water or vegetable broth

   1 clove garlic, minced or pressed

   1/2 tsp. dried red pepper flakes

   1/2 tsp. ground allspice

   1 16-ounce can tomatos

   1 small butternut squash (about 1 1/2 lbs.), peeled, seeded, cut into

       small chunks

   1 pound sweet potatos, peeled and cut into small chunks

   pepper to taste

   1 16-ounce can black beans, drained

   2 sprigs parsley, finely chopped, for garnish

   1-2 limes, cut in wedges, for garnish

Instructions:

   Saute onions in water or basalmic vinegar.

   Add remaining ingredients, except black beans, parsley, limes. Cover

   cook on medium low heat until squash and potatos are cooked, about 20

   minutes.

   About 10 minutes before serving, add black beans and cook to heat

   through.

   Serve over rice, with parsley sprinkled over top for garnish, and a

   squeeze of lime.


caribbean-vegetable-stew

Date: Wed, 30 Aug 1995 08:38:55 -0700

From: willyams@ix.netcom.com (Bob Williams)

This recipe is modified from one in "Moosewood Restaurant Cooks at

Home."

******************************************************

                Caribbean Vegetable Stew

2 cups chopped onions

vegetable broth or white wine for sauteeing

3 cups chopped cabbage

1 fresh chile, minced (seeded for a milder "hot") or 1/4 tsp. cayenne

1 tablespoon grated fresh ginger root

2 cups water

3 cups diced sweet potatoes, cut into 1/2- to 3/4-inch cubes

salt to taste

2 cups undrained fresh or canned tomatoes

2 cups fresh or frozen sliced okra

3 tbls. fresh lime juice

2 tbls. chopped fresh cilantro

sprigs of cilantro (optional garnish)

        In a nonreactive pot, saute the onions in the broth/wine on medium

heat for 4 or 5 minutes.  Add the cabbage and the chile or cayenne and

continue to saute, stirring often, until the onions are translucent, about 8

minutes.

        Add the grated ginger andthe water, cover the pot, and bring to a

boil.  Stir in the sweet potatoes, sprinkle with salt, and simmer for 5 or 6

minutes, until the potatoes are barely tender.  Add the tomatoes, okra, and

lime juice.  Simmer until all of the vegetables are tender, about 15

minutes.  Stir in the cilantro and add more salt to taste.


catalan-bean-stew

Date: Tue, 23 May 1995 22:34:09 -0600

From: nanetteb@csn.net

This stew originally was topped with almonds which I omitted. I served

it over polenta and it was great! The recipe is a bit fussy but I think it was

worth the effort. Enjoy!

                    *  Exported from  MasterCook II  *

                            Catalan Bean Stew

Recipe By     : High-Flavor, Low-Fat Vegetarian Cooking/Steven Raichlen

Serving Size  : 4    Preparation Time :0:00

Categories    : Beans                            Lowfat

                Vegan

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   2                    dried red or brown chiles, such as pasilla

                        or New Mexican reds, or 1 tbsp Spanish

                        or Hungarian sweet paprika

   3      cups          vegetable broth

   2      medium        onion -- peeled & quartered

   4                    ripe tomatoes

   6      cloves        garlic -- peeled

   2      slices        country-style white bread

   3                    parsnips or carrots -- diced

   1                    potato -- peeled & diced

     1/2  cup           finely chopped flat-leaf parsley

   4      cups          cooked fava beans or lima beans

   1      cup           cooked corn kernels

   2      tablespoons   sherry wine -- or to taste

   1      tablespoon    sherry vinegar -- or to taste

                        salt and freshly ground black pepper

Tear the chiles in half and remove the stems and seeds. Soak the chiles in

the stock for 1 hour or until soft. If using paprika, dissolve it in the

stock. Preheat the oven to 350 degrees.

Place the onions and tomatoes on a baking sheet lined with foil and roast

them for 20 minutes. Add the garlic and continue roasting for 20 minutes,

or until the garlic is soft and the onions are golden brown. Darkly toast

the bread in a toaster.

Transfer the chiles to a blender with a slotted spoon, reserving the

stock. Add the onions, tomatoes, garlic, and toast and puree until smooth,

adding stock as necessary to obtain a thick paste. Note: A blender works

better than a food processor for this purpose.

Transfer the chile mixture to a large, nonstick frying pan and cook over

medium heat, stirring often, for 3 minutes or until fragrant. Stir in the

reserved stock, parsnips, and potatoes and half the parsley and cook,

uncovered, stirring often, for 15 to 20 minutes, or until the vegetables

are just tender. The recipe can be prepared ahead to this stage.

Stir in the fava beans, corn, sherry, and vinegar and simmer for 5

minutes, or until the beans and corn are thoroughly heated. Correct the

seasoning, adding salt, sherry, or vinegar to taste. The mixture should be

highly seasoned. If the stew is too thick, add a little more stock. If too

thin, simmer the stew, uncovered, to evaporate the excess liquid.

Transfer the stew to a bowl or platter and sprinkle with the remaining

parsley. Rice or polenta would make a nice accompaniment.


chickpea-stew

Date:    Fri, 06 May 94 20:49:04 EDT

From:    MASCOLINI@wmich.edu

RECIPE FOR CHICKPEA STEW

The following recipe for chickpea stew was adapted from one published in

Eating Well (Sept./Oct., 1993), which was in turn adapted from The Healthy

Cuisine of India:  Recipes from the Bengal Region by Bharti Kirchner (Lowell

House, 1993).

The EW editors say (p. 96) that "The secret to the rich flavor is the slow

browning of the onions.  Do not omit the garnishes as they not only make the

dish pretty but balance its texture as well."

2-1/2 cups finely chopped onions

1 bay leaf

1 Tbsp. minced fresh ginger

3 cloves garlic, minced

1 jalapeno pepper, seeded and minced

1/2 tsp. turmeric

2 tsp. ground cumin

2 tsp. ground coriander

1/2 cup chopped tomatoes

1 16-oz. can chickpeas, drained or 1-1/2 cups cooked

sliced onions, tomatoes, and fresh cilantro for garnish

Heat a large nonstick skillet coated with cooking spray over medium heat.

Add onions and bay leaf; saute for 8 minutes.  Reduce heat to medium-low and

cook for 5 minutes longer.

Add ginger and garlic and cook until onions are well browned but not burnt,

2-3 minutes.  (If the mixture becomes too dry, add 1-2 tsp. water.)

Stir in jalapeno peppers, turmeric, cumin, and coriander.  Add tomatoes and

1/2 cup water.  Reduce heat to low, cover and simmer, stirring occasionally,

until the tomatoes have softened and a thick sauce has formed, about 10

minutes.

Add chickpeas, cover and cook for 5 minutes.  Remove from heat and let stand

for a few minutes to further develop the flavors.  Discard the bay leaf.

Taste, and adjust seasonings.  Serve over rice, garnished with onions,

tomatoes, and cilantro.

Serves 2.


chipotle-chickpea-stew

Date: Sat, 24 Jun 1995 23:21:17 -0700

From: Michelle Dick <artemis@shell1.best.com>

The following recipe is adapted from one in Bharti Kirchner's _The

Bold Vegetarian_ This cookbook is a wonderful read and full of

inspiring recipes, some low fat and many adaptable.

It's a complex-flavored smokey chickpea stew/sauce.  It's a recipe for

gourmet types; some of the ingredients are exotic and it's a bit labor

intensive.

I cut the recipe in half and didn't measure strictly.  Here's the best

approximation of what I did (see Kirchner's book for her version):

CHIPOTLE CHICKPEA STEW

5 sun dried tomatoes

2 large red bell peppers

2+ cups cooked chickpeas (I used canned and reserved the liquid)

1/2 cup water or chickpea liquid

1/4 t asafetida powder

1/2 onion, sliced into half rings

2 large cloves garlic, minced

1/8 t ground turmeric

1/2 t ground cumin

1/2 t ground chipotle pepper (or to taste)

1/4 t minced dried ancho pepper

2 Roma tomatoes, unpeeled, finely chopped

salt to taste

Place sun dried tomatoes in small microwave safe bowl and add water

just enough to cover.  Microwave on high for 1 minute, let cool.

Roast bell peppers over gas stove (or under broiler) till skin is

blackened and flesh is soft.  Place in paper bag, seal, and set aside.

Heat nonstick pan, add onions, and sprinkle with asafetida.  Heat over

medium-low heat for 10-15 minutes adding a little water now and then

(or some of the chickpea liquid) to keep from sticking too badly.  You

want to carmelize the onions somewhat.

While the onions are cooking, puree the sun dried tomatoes with their

cooking liquid and 1/4 cup of the chickpeas together in a blender.

Add some of the chickpea liquid if necessary to make thick smooth

paste.  Remove from blender and set aside (no need to clean blender

yet).

Mince garlic, and mix with tumeric, cumin, ground chipotle, and ancho

pepper.  Set aside.

Chop tomatoes and set aside.

When onions are golden, add garlic mixture to onions and stir until

evenly distributed.  Add 1/4 cup chickpea liquid and bring to boil.

Add chick-pea/tomato puree, fresh tomatoes, and salt.  Lower heat and

simmer uncovered for 12-15 minutes until thick.

While stew is simmering, remove bell peppers from bag.  Rub off their

blackened skins, slice open, and remove seeds and ribs.  Puree the

flesh in the blender (see why you didn't need to wash it yet?).

Measure off 3/4 cup of the red pepper puree (reserve the rest for

another use).

When stew has finished simmering for its 12-15 minutes, add the red

pepper puree and bring back to a simmer.  Add the remaining

chickpeas.  Heat through and serve.

Cilantro is the suggested garnish.

I had whole chipotles and ground 1/2 of one in my coffee grinder

(which I don't use for coffee beans anymore).

Serves 2


corn-squash-stew

Date:    Mon, 28 Feb 94 15:13:40 CST

From:    ekatman@midway.uchicago.edu (Eileen 'Lee' Katman)

corn, bean and squash stew

Modified from the Greens cookbook

1 cup pinto beans - soaked overnight & drained

3 cups broth

1 large onion - chopped

2 cloves garlic - chopped fine

1 lb of tomatoes or 1 lb can whole tomatoes - chopped, juice reserved

1 tsp cumin

1 tsp cinnamon

1/4 tsp cloves

1/2 tsp oregano

salt to taste

2 hot peppers, chopped fine

1 medium butternut squash, halved, seeds scooped, baked for 1 hr

1 1/2 cups corn kernels

saute onion and garlic in some broth, add spices, add beans, tomatoes,

their juice, and spicy peppers and simmer until beans are cooked through.

Add corn and squash, simmer until flavors meld. Salt to taste. Add more

broth if you like a thinner soup. If you like more spice, add ground chiles

(ancho is nice).


curried-veg-stew

Date:    10 May 93 01:47:08 EDT

From:    KEVWIL@delphi.com

      Title:  Curried Vegetable Stew

 Categories: Main dish, Mcdougall

   Servings:  8

        1 c garbanzos, dried

        4 c water

        2 x onions, sliced

        3 x garlic cloves, crushed

        2 x potatoes, chopped

        2 x carrots, sliced

        1 x cauliflower, chopped

        1 c peas

        1 c tomato juice

        2 t ginger

        1 t coriander

        1 t cumin

        1 t tumeric

      1/2 t cinnamon

      1/8 t cayenne

        2 T soy sauce

  Place beans and water in a large pot.  Bring to a boil, remove from heat,

  cover and let rest 1 hour. Return to heat and simmer 1 1/2 hours. Then add

  onion, garlic, potato, carrots, tomato juice,and all the spices. Continue

  to cook over medium heat 30 min. Then add cauliflower, cook 20 min. and

  finally add the peas and cook for 10 minutes more. Serve over rice or

  another whole grain. From the Mcdougall Health Supporting CookBook Vol 1


eggplant-parm-stew

Date:    Mon, 29 Aug 94 15:38:28 PDT

From:    Michelle Dick <artemis>

Adapted from a recipe in _The Uncheese Cookbook_ by Joanne Stepaniak.

Vegan Eggplant Parm Stew

8 cup water

1 (6oz) can unsalted tomato paste

1 T minced fresh garlic

1 large onion, chopped

1 medium eggplant, unpeeled and chopped

10 oz pkg frozen chopped mustard greens, thawed

(or half a 16oz bag)

1 15oz can Great Northern beans, rinsed and drained

1 15oz can Black-eyed peas, rinsed and drained

1/2 cup nutritional yeast

2 tsp dried oregano leaves

3/4 tsp salt

1/2 tsp fresh ground pepper

2 tomatoes, chopped

Combine water, tomato paste, and garlic in very large soup pot.  Add

onion, eggplant and mustard greens.  Bring to a boil, reduce heat and

simmer, uncovered, until eggplant is tender, but firm (about 15

minutes).

Combine 2 cups of the soup broth (from pot), the can of Great Northern

beans, the nutritional yeast, and the seasonings in a blender.

Process until very smooth.  Pour into soup pot and mix well.  Stir in

black-eyed peas, and tomatoes.  Simmer, uncovered, until the beans are

heated and the tomatoes softened.


galician-stew

Date:    Thu, 09 Sep 93 10:22:46 PDT

From:    therese@garnet.berkeley.edu

Adaption of a recipe by Mollie Katzen, in the Enchanted

Broccoli Forest.

Galician Garbanzo Stew

2 cups dried garbanzos (chick peas), soaked overnight and cooked in 5

   cups vegetable stock or water

1/4 cup vegetable stock (for saute-ing)

1 onion, cubed

3 cloves garlic, minced or crushed

1 carrot, cubed

1 stalk celery, cubed

1 bay leaf

1 tsp cumin

1 tsp dry mustard

large pinch saffron, crushed

1/2 cup peas

1 tomato, diced

1 Tbls red wine vinegar

salt and pepper to taste

Cook the garbanzos until tender.  Puree 2/3 of the garbanzos with cooking

water until smooth, then stir back into the pot with the whole garbanzos.

While beans are cooking, saute the vegetables in the stock until tender,

adding more stock as necessary to keep from sticking.  Add to the pot with

the pureed and whole garbanzos, add spices and cook for 1 hour.  10 minutes

before serving, stir in tomato, peas, vinegar, and salt and pepper.  Serve

with crusty wheat bread.  Enjoy!

Note:  I cooked the garbanzos in a pressure cooker with 4 cups of stock,

and it came out okay.  If the soup is too thick for you, thin it with a

bit more stock.


irish-seitan-stew

Date:    Mon, 09 Jan 95 23:18:22 EST

From:    Andrew Evans <aevans@cais.cais.com>

Anyone who thinks they don't like parsnips ought to give them one more

chance in this wonderful Irish stew adaptation, which is a favorite in

our house:

                    *  Exported from  MasterCook II  *

                            Irish Seitan Stew

Recipe By     : Ron Pickarski, modified by Andrew Evans

Serving Size  : 4    Preparation Time :0:00

Categories    : Main Dishes

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   2      cups          seitan -- diced

   1      cup           carrots -- roll-cut

   1      cup           parsnips -- roll-cut

   1      cup           onion -- diced

   1      cup           potatoes -- peeled and diced

   2                    bay leaves

     1/2  teaspoon      rosemary -- whole

     1/2  teaspoon      garlic -- minced

     1/2  teaspoon      basil

   1      tablespoon    parsley -- fresh, chopped

   2      cups          water

   5      teaspoons     tamari soy sauce

     1/2  cup           celery -- flaked

   4      tablespoons   water -- cold

   4      tablespoons   cornstarch

Put seitan, veggies (except celery), and herbs and spices in a large pot

(Dutch oven or small stock pot will do).  Sautee in a little water or

veggie broth at medium heat for about 8 minutes, stirring to prevent burning.

Add water and tamari and bring to a simmer.  Cook about 10 more minutes

or until veggies are soft.

Add celery (add at end to help retain color and texture).

Mix the 4 T cold water with the cornstarch.  Turn off heat under stew.

Vigorously stir in cornstarch solution.  Turn heat back on under stew and

stir until thickened.

                   - - - - - - - - - - - - - - - - - -

Serving Ideas : Serve with a good brown bread.


italian-pasta-stew

Date: Tue, 12 Sep 1995 10:34:56 -0700

From: Judy.Mingram@West.Sun.COM (Judy Mingram - SunSelect)

I got this recipe from Cooking Light magazine's latest issue, page

158.  The only change I made is that I deleted the 1/2 pound round

steak.  It came out great and really is a great, one-dish meal, with

barley, beans and veggies.  I also substituted some of the stuff for

what I had on hand, increased the spices, and it was still great.  It

has a lot of ingredients but is much easier and less time consuming

than it looks.

Italian Vegetable-and-Pasta Stew

4 cups water

2 cups chopped onion

1 1/2 cups quartered small potatoes (I used baking potatoes)

1 cup dried Great Northern or Navy Beans (I used kidney beans)

1/2 cup sliced carrot

1/2 cup quartered mushrooms

1/2 cup uncooked pearl barley

1 (14.5-ounce) can pasta-style chunky tomatoes, undrained

1 (14.25-ounce) can fat-free veggie broth

3 garlic cloves chopped

1 cup sliced zucchini

1 cup torn spinach

1/2 cup uncooked alphabet or other small pasta

1 tablespoon dried rosemary, crushed (I used a large stem of fresh)

1 teaspoon salt (optional)

1 teaspoon rubbed sage

1/2 teaspoon pepper

1/4 teaspoon ground nutmeg

Combine first 11 ingredients in a large electric slow cooker.  Cover

with lid, cook on high-heat setting for 6 hours.  Add zucchini and next

7 ingredients (zucchini through nutmeg) cover and cook on high-heat

setting for an additional 30 minutes or until beans are tender.


lentil-barley-stew

Date:    Mon, 12 Dec 94 09:55:50 PST

From:    Paula.Eeds@ucop.edu (Paula Eeds)

Here is a recipe that I changed a bit to be vlf.  The original recipe

is from a mystery novel that I read - the recipe was called "Chef

Dennis's Albondigas Soup."  Albondigas soup is a mexican meatball soup

-- hence I dropped the meatballs (using lentils and barley instead).

I brought this as my Thanksgiving dinner contribution and everyone

LOVED IT!  Hope everyone will enjoy it:

Paula's Vegetable Barley Stew with Lentils

1 cup pearly barley

4 cups water

Combine the barley and water in a medium saucepan.  Bring to a

boil over medium heat and cook for 5 minutes.  Reduce the heat to

low and simmer for 30 minutes, then remove the pan from the heat.

1/4 cup vegetable broth

1 cup diced tomatoes  (canned is okay)

1/2 cup diced green chilies (canned is okay)

4 cloves chopped garlic

2 medium chopped onions

In a large pot, saute' above ingredients till onions are

softened.  Then add the following ingredients:

1 lb. chopped green cabbage

1 finely diced medium zucchini

1/2 bunch cilantro

1 cup lentils

cooked barley

1/2 teaspoon cumin

pinch of oregano

3 quarts of vegetable broth

Simmer everything for at least an hour.  Add salt and black

pepper to taste.  Top with chopped cilantro just before serving.

Serves 12 to 15.

Note:  This is even better the next day


lentil-barley-stew-2

Date: Fri, 15 Sep 1995 14:48:32 -0700

From: Kathy Blain <kblain@sequent.com>

The cafeteria at work made the following dish and it turned out

really good.  I asked the cook and he made a copy of the recipe

for me.

Lentil and Barley Stew

1/3 c chopped onion

1/3 c chopped celery

2 1/2 c skinned chopped fresh or canned tomatoes

2 c water

1/2 c dried lentils, picked over and wahsed

1/3 c barley

1/2 tsp sea salt

1/8 tsp black pepper

1/3 tsp rosemary

1/3 c shredded carrots

In a large saucepan, saute the onion until tender.  Add celery

and cook five minutes longer.  Add remaining ingredients except

the carrots, bring to a boil, cover and simmer gently 25 minutes,

stirring occasionally.  Add carrots and cook five minutes longer

or until barley and lentils are tender.  Makes 4 servings.

Unknown cookbook...came on a xerox at work.  Modified to exclude

the fat in the original recipe.


lentil-bulgur-stew

Date:    Sat, 27 Nov 93 13:14:47 PST

From:    Peter_Brooks <pb@hpocia.sj.hp.com>

Lentil and Bulgur wheat stew.

I called this a stew, but I'm not sure what it really should be called.  It

makes a good potluck dish; it's quick to prepare, uses a minimum of pots,

and tastes pretty good.

3/4 Cup (6 ounces) dried lentils, washed and picked over.

4 cups water.

1 stalk celery [optional; works either way]

3 medium carrots, sliced in 2/4" chunks [Use less if you add the celery.]

2cups (1 medium) yellow onion, chopped

1tsp Tamari, or to taste

Balsamic vinegar

Spices: cumin, paprika, black pepper, coriander seed.

It's best to have the veggies all sliced and ready to cook before starting

the bean cooking.

Bring the lentils and the water to a boil in a large saucepan, then reduce

to a simmer.  Keep an eye on the clock; 10 minutes later, add the carrots,

return to a boil, and simmer 5 minutes longer.

While the lentils are cooking, start sauteing the onion to translucency,

using balsamic vinegar as the liquid.  Add the mushrooms and tamari.  Add

to the lentil/carrot mixture.  Add the spices.  (I added a few coriander

seeds to the onions while I sauted.  Wasn't hot enough to get them to pop,

though.)

(The lentils have simmered a total of 15 minutes by now.)

Add the bulgur [and celery], and simmer for 5-10 minutes.  The water should

be absorbed by now, so be careful about burning it.  I transferred it to a

10 x 10 x 2" Corning dish for serving.

This much food keeps good and warm on the way to a potluck.  It came off

the stove just as I left, dirty dishes in the sink, and all. :-)   It was

warm enough about 45 minutes later when we ate.  It also reheats well in

the microwave.


lentil-stew

Date:    Mon, 16 May 94 09:19:27 EDT

From:    "R. S. Koss" <rskoss@bronze.coil.com>

Subject: Lentil Stew

From MasterCook package:

                    *  Exported from  MasterCook II  *

                               Lentil Stew

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1      pound         dried lentils -- washed, picked over

   2      quarts        water

   2      whole         celery stalks -- chopped

   1      medium        onion -- chopped

   2      whole         carrots -- chopped

   1      clove         garlic -- minced

   1                    bay leaf

     1/4  teaspoon      thyme

     1/2  cup           red wine

   1      can           plum tomatoes

In a large soup kettle, combine all ingredients except wine and tomatoes.

Bring to a boil and simmer, over low heat for 1-1/2 hours.

Add wine and tomatoes and simmer 20-30 minutes more.


lentil-veg-stew

Date:    Tue, 27 Dec 94 14:52:02 EST

From:    tkreider@census.gov (Tom Kreider)

We made this last week and it was GREAT!  It's from Sarah Schlesinger's "500

fatfree recipes"

          Recipe: Lentil - Vegetable Stew

          Servings: 6

          Serv. Size: 2 Cup(s)

          Prep. Time:  1:25

          Portion                    Ingredient

          *******                    **********

          1 Cup(s)                   Lentils

          4 Cup(s)                   Vegetable Stock

          1 Cup(s)                   Onion chopped

          2 Medium                   Garlic clove minced, 1 medium

          2 Cup(s)                   Carrots sliced

          1/2 Cup(s)                 Leeks

          2 Cup(s)                   Turnip

          2 Medium                   Potato raw w/o skin

          1 Cup(s)                   Celery, diced

          1/2 teaspoon(s)            Rosemary dried

          28 Ounce(s)                Tomato canned, crushed

          1/2 teaspoon(s)            Pepper

          1 Tablespoon(s)            Lemon juice

          3 Tablespoon(s)            Parsley fresh

          Place lentils, stock, onion, garlic, carrots, leek,

          turnips, potatoes, celery, and rosemary in large soup pot.

          Bring to boil, cover, and simmer for 50 min.  Add tomatoes

          and pepper.  Simmer for 25 min.  Stir in lemon juice and

          garnish with parsley.  Serve hot.

          Nutritional Analysis

          Calories           ( 180 cal)    Vitamin D    (   0 IU )

          Protein            ( 6.9 g  )    Thiamine     (0.18 mg )

          Carbohydrate       (  39 g  )    Riboflavin   (0.10 mg )

          Total Fat          (0.69 g  )    Niacin       ( 2.4 mg )

          Saturated Fat      (0.11 g  )    Vitamin B6   (0.37 mg )

          Mono-Unsaturated   (0.09 g  )    Folate       ( 129 mcg)

          Poly-Unsaturated   (0.31 g  )    Sodium       ( 245 mg )

          Cholesterol        (   0 mg )    Calcium      (  87 mg )

          Dietary Fiber      ( 5.1 g  )    Magnesium    (  75 mg )

          Caffeine           (   0 mg )    Potassium    (1020 mg )

          Vitamin A          (1118 RE )    Iron         ( 3.8 mg )

          Vitamin C          (  71 mg )    Zinc         (0.95 mg )

          Calories from  Protein: 14 %  Carbohydrate: 82 %  Fat:  3 %


mediterranean-stew

Date: Tue, 19 Sep 95 15:57 EDT

From: jan_gordon@cce.cornell.edu (Jan Gordon)

Mediterranean Stew

Into the crockpot (the night before has worked well for me)

1 medium eggplant, don't peel, just chop

2 medium zucchini, chopped

1 bell pepper, chopped

1 onion, chopped

2 or 3 ripe tomatoes, chopped, (or use canned)

2 cans garbanzo beans (chick peas), drained

1 can artichoke hearts (in water, not oil), quartered (optional)

1 tablespoon dried oregano (if using fresh, use 1 teaspoon and wait until

near serving time.)

Lots of freshly ground black pepper

salt to taste

red pepper flakes if you like (I do!)

Cook on low all day or on medium to high for shorter period.  Serve on rice

or noodles.


mexican-lentil-stew

Date:    Tue, 16 Nov 93 23:14:03 PST

From:    mrum@firebug.Berkeley.EDU (Marc Rumminger)

---------------------------------------------------

MEXICAN LENTIL STEW WITH ROASTED GARLIC AND CHILIES

adapted from "Fields of Greens", by Annie Sommerville

1 1/2 cups brown lentils

4 cups cold water

1 bay leaf

2 fresh sage leaves (or 1/2 t. dry)

1 fresh oregano or marjoram sprig (or 1 t. dry)

1 head of garlic

24 ounces canned tomatoes with juice

1/2 cup water

1 red onion, diced

1 teaspoon cumin seed, toasted and ground *

1/2 teaspoon dried oregano, toasted *

1 small carrot, diced

1 small red or yellow bell pepper, diced

3 new potatoes, preferably roasted, cut in eights

Chili powder to taste

1/2 teaspoon Chipotle Chili puree **

1 Tablespoon chopped cilantro (optional)

Put the lentils, water, bay leaf, sage, and oregano or marjoram

in a soup pot.  Bring the water to a boil, then turn down to

a simmer.  Cook for 15 to 20 minutes, or until the lentils are

tender.  Remove the bay leaf.

While the lentils are cooking, preheat the oven to 350 F.  Put

the head of garlic on a baking sheet and roast for 30 minutes.

After it has cooled, squeeze the garlic out of the skin and into

a food processor or blender.  Puree with the tomatoes and juice.

Set aside.

Put the 1/4 cup water in a skillet or large saucepan and turn

the heat to medium.  Add the onion, the cumin and oregano.

Cook until soft.  Add the carrot and red pepper and cook until

tender.  Add chili puree, the potatoes, and the tomato-garlic

puree and cook for 10 minutes at medium-low heat.

Combine the lentils and liquid with the vegetables.  Cook over

low heat for 30 minutes, covered.  Test for salt and chili flavor.

If not hot enough, add some chili powder.  Just before serving,

sprinkle the cilantro on top (if desired).

Notes:

*   Toasting herbs and spices:  Use a small and heavy skillet.

    Place the herb or spice in the skillet over low heat.  Shake

    the skillet until the aroma of the herb or spice is released.

    Be careful not to burn them.  Then grind the spice if necessary.

**  Chipotle chilies are jalapenos that have been smoked and

    dried.  They are pretty hard to find dry (Epicurean

    Specialty, WestWorks, Inc, San Francisco, CA 94121 is

    one company that sells them.  They also sell other dried

    things like mushrooms, chives, etc.), but most Mexican

    groceries carry cans of the chilies packed in sauce.

    Puree a whole can and store the puree in the refrigerator.

    They keep forever.  For Bay Area readers:  You can get

    "fresh" chipotle chilies at the Marin and SF Ferry Plaza

    Farmer's markets sometimes.  I'm not sure which week

    the farm sells at which market, though.


mexican-stew

Date: Fri, 4 Aug 1995 09:37:14 -0400 (EDT)

From: Janice Gordon <jgordon@cce.cornell.edu>

For Pat who is allergic to tomatoes, and anyone else

who gets tires of tomato based stuff:

Mexican Stew

2 - 3 cups chili sauce (recipe follows)

1 large onion

1 medium zucchini, cubed

1 cup frozen corn (or fresh sut off the cob)

1 cup fresh green beans, 1" pieces

1 medium potato, cubed

1 teaspoon ground cumin

1 teaspoon dried or 1 tablespoon fresh oregano

1 cup beans and/or 1/2 pound low fat tofu or tempeh,

cut into cubes

Stew it all in a large pot for about 1 hour.  Serve over

polenta, rice, noodles, etc.

Obviously, delete and add vegetables to your taste!

For those who prefer more spicy, add a can of green chilies or

even some jalapenos.  For those who prefer is milder,

add a chopped tomato, or serve ff yogurt or sourcream to

"soften" it a bit.

Chili sauce

dried chilies, read package for "mild" or "hot" to your taste,

soak in boiling water for at least 1 hour, over night is okay.

Blend the chilies in blender until smooth, addingthe soaking

liquid to the right consistency.  If you want it really smooth,

you will need to strain it as some of the skin remains in pieces.

(I don't bother)


mexican-vegetable-stew

Date: Mon, 24 Jul 1995 02:18:40 -0600

From: nanetteb@csn.net

                    *  Exported from  MasterCook II  *

                          Mexican Vegetable Stew

Recipe By     : Fat Free, Flavor Full/Gabe Mirkin

Serving Size  : 10   Preparation Time :0:00

Categories    : Fatfree                          Soups

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   2                    onion -- sliced

   1                    red pepper -- cut in strips

   1                    green pepper -- cut in strips

   2      cloves        garlic -- minced

   1 1/2  cups          vegetable broth

   1      teaspoon      cumin

   1      tablespoon    fresh oregano or 1 tsp dried

     1/2  teaspoon      fennel seed

     1/4  teaspoon      red pepper flakes

   2                    red potatoes -- diced

   1                    sweet potato -- diced

   2      cups          green beans -- cut into 1-inch leng

   1                    zucchini -- sliced

   1                    yellow squash -- sliced

   1                    can chickpeas or 2 cups cooked -- undrained

   2                    ears corn cut in 1" pieces or 1 c kernels

   2      tablespoons   lime juice

     1/2  cup           cilantro -- chopped

Bring the onion, red and green peppers, garlic and 1/2 cup broth to a boil

in a large pot and simmer 5 minutes. Stir in the spices, red potatoe and

sweet potato; cover and simmer 10 minutes, adding more broth if needed.

Add the beans; cook 5 minutes more. Stir in the remaining broth and bring

to a boil. Add the zucchini and yellow squash, chick peas, corn and lime

juice. Reduce the heat and simmer 5 minutes, or until all the vegetables

are tender. Garnish with cilantro or parsley. Makes 10 to 12 servings.

                   - - - - - - - - - - - - - - - - - -

NOTES : This dish is as colorful as the Mexican flag if you cook the green

       beans and squash until they're crisp-tender.


millet-stew

Date:    Sat, 21 May 94 23:14:00 -0300

From:    s.smith34@genie.geis.com

---------- Recipe via Meal-Master (tm) v8.00

      Title: Millet Stew

 Categories: Mcdougall, Vegan, Crock pot, Soups, Stews

      Yield: 6 servings

      1 c  Millet

      4 c  Water

      2    Onions, wedged

      2    Potatoes, chunked

      2    Carrots, chunked

      1 c  Celery, chunked

    1/2 lb Mushrooms, chopped

      2    Bay leaves

    1/2 t  Basil

    1/2 t  Thyme

  Toast millet in a dry skillet for about 5 minutes. Stir constantly to

  avoid burning.

  Add all ingredients to a slow cooker and cook for 4 hours on high or 8

  hours on low.

  From: Jagordon@agsm.Ucla.Edu


moroccan-stew

Date:    Tue, 29 Mar 94 10:54:33 EST

From:    Brian Forester <forester@elvis.srl.ford.com>

Moroccan Stew

Well here is the recipe, enjoy!

Some water or vegie broth

Two large onions, chopped

Four cloves garlic (large cloves, mash these)

Spices (Just keep ratios approximately,  it is actually very good to

areplace teaspoon with tablespoon here) [not very many of my friends

liked it that spicy]

1 teaspoon ground cumin

1 teaspoon tumeric

1/2 teaspoon cinnamon

1/4 to 1 teaspoon cayenne

1/2 teaspoon paprika

2 diced sweet potatos

2 diced zuccini

2 diced summer squash

1 diced carrot

2 diced tomatoes

1 diced bell (green) pepper

2 or 1 (depending if you like the buggers) cans garbanzo beans (drained)

raisins (however many you like, I used a cup of raisins).

Saute onions, garlic and spices in water or vegie broth.  Add sweet

potatoes, zuccini summer squash and carrots. Let stew.  Add tomatoes,

bell pepper and garbanzos. Let stew.  Add raisins.  Let stew until

potatoes are mushy ( or cooked to your liking).  [I added water as

necessary.]

Serve over cous cous or rice.

Servings:  a lot!


mushroom-barley-stew

Date:    Fri, 02 Jul 93 13:47:12 EDT

From:    jfrawley@mailbox.syr.edu

MUSHROOM BARLEY STEW

One thing I discovered.  I bought dry garbanzo beans and cooked them

up; they are so much better than the canned ones!

I am a throw-it-in-the-pan-until-it-looks-right kind of cook, so these

measurements are approximate.

One cup cooked barley

One cup cooked garbanzo beans

1/2 green pepper, chopped

1/2 red pepper, chopped

1 carrot, cut into bite-sized pieces

1/2 onion, sliced

chopped mushrooms (use your favorite amount or none at all)

2 large cloves garlic, crushed

One can vegetable stock (I used Hain fat-free veggie broth)

Or 2 cups stock you've made yourself

Spices I used:

cumin

tabasco sauce

black pepper

tamari

salt (just a bit)

lemon juice

Here's what I did.

Toss the carrots into a hot wok and cook for a few minutes, add the garlic,

onions and green peppers, deglazig the pan with water or tamari. Add

the mushrooms and cook just until the mushrooms start giving up their

liquid.  Add the garbanzo beans, barley, and vegetable stock.

Add spices to taste.  The tamari really worked well in this, but I

only used a tablespoon for the whole recipe.  The black pepper and

tabasco gave it some "kick" and I threw in the cumin because I like

the flavor.  Add these in small amounts if you don't like things

really hot.  I ended up having something that was too hot because I

accidentally threw in too much tabasco (I used the lemon juice to

counter it, and it was fine).  The salt is optional.  I put in just a

touch.

You can add more water and/or water/tamari mix if you want to make it

a little soupier.

Cook it until it's really hot and serve over toasted whole wheat

bread, like a sloppy joe.  Even though it's been warm during the day

here in the Northeast, we've still had some cool evenings, so hot food

has been okay.  This is good served with fruit salad or tossed salad.


oriental-stew

Date:    Wed, 26 May 93 03:16:26 EDT

From:    KEVWIL@delphi.com

---------- Recipe via Meal-Master (tm) v7.04

      Title: Oriental Stew

 Categories: Soups, Vegetables, Vegetarian

   Servings:  6

      5 c  Vegetable Stock

      2 x  Cloves Garlic, minced

  1 1/2 tb Soy sauce

           Sweet red Pepper, julienned

           Carrot, shredded

    1/2 c  Peas

    1/2 lb Firm Tofu, cut in 1/2" cubes

           Sm Onion, thinly sliced *

      1 tb Minced Gingeroot

      3 x  Stalks Bok Choy  **

      1 c  Broccoli florets

      1 c  Sliced Mushrooms (3 oz)

      2 oz Buckwheat Noodles (1/2 cup)

    1/4 c  Watercress leaves

  *    or 2 scallions, chopped ** diagonally sliced, also shred leaves

  GARNISH: blanched peapods, thin scallion slices, celery leaves, toasted

  sesame seeds, finely shredded lettuce or watercress leaves, Optional.

   Place 1/2 cup of the vegetable stock in a Dutch oven or 3 1/2 - 5 qt

  saucepan and bring to a boil. Add onion, garlic, and gignger; simmer for 3

  minutes. Stir in remaining stock and soy sauce. Cover pot and bring to a

  gentle boil. Add remaining ingredients.

   Test for doneness: noodles should be softened; vegetables should remain

  crisp/tender. Timing - about 8 minutes. Top each serving with one of the

  garnishes.


pea-barley-stew

Date:    Mon, 23 Aug 93 13:29:39 PDT

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

Subject: black-eyed peas & barley recipes

I soaked and began cooking a pound of black eyed peas yesterday, having

no real idea of the ultimate outcome,  then I remembered, I want to use

more grains, so I added a couple of cups of barley, cooked altogether

til done. Then I took care of dinner and lunches all at once, I took

out 1/3 to 1/2 of the beans and barley and put aside:

black-eyed peas and barley stew

to the peas and barley left in the pot, I added:

one head of cauliflower, chopped

1 zuchinni chopped <that is all I had>

1 onion chopped

1 teaspoon each oregano and thyme

1 teaspoon vege chicken flavor broth mix

lots of fresh ground black pepper

6 cloves garlic


pea-vegetable-stew

Date:    Wed, 04 Aug 93 15:32:40 +0700

From:    Malcolm <scomgm@thor.cf.ac.uk>

BLACK-EYED PEA & VEGETABLE STEW

1 large onion, chopped  , 3 celery sticks, sliced fine

3 carrots, sliced lengthways, then sliced

1 15oz can plum tomatoes , 1 heaped tblsp tomato puree

2 cloves garlic, crushed  ,  1 green pepper, chopped

3/4 lb (1.5 cups?) cooked black-eyed peas

3 tblsps red Wine (or wine vinegar - wine's best!)

                    ________________________________________

In a large non-stick saucepan place the onion, garlic, celery, pepper

and carrot and a little water.

Turn up the heat and cover the pan with a tightly fitting lid. The

veggies will release their own juices so steam until the veggies are

almost tender (5-10 mins).

Add the tomatoes, puree, wine (or vinegar) and mix together well. Turn

down the heat to a simmer and add the peas. Heat through and serve

with mashed potat oes and a green vegetable.


potluck-stew

Date:    Tue, 14 Feb 95 10:18:16 -0400

From:    Janet Hatch <janet.hatch@acadiau.ca>

Here's what's on the menu today for a quick lunch. It was easy

to make and virtually fat free {I think}. It took approximately

10 minutes to throw everything together {maybe less}, and

with simmering, it was ready in an hour.

In a deep pot saute the following in vegetable stock:

2 larges onions, diced

1 carrot, grated

1 green pepper, diced

2 teaspoons cumin

2 teaspoons {or more} chilli

2 teaspoons minced garlic

{I also added a taco seasoning mix}

Throw in 1 - 2 cups frozen corn, 1 can kidney beans,

drained & rinsed, 1 tin tomatoes,  and I threw

in about 1 cup leftover rice & peas. It was

still quite soupy so I added about 1/4 cup

of cracked wheat {bulger}.

It made a huge amount, so will no doubt be eating

for rest of week.


pumpkin-stew

Date:    Fri, 03 Dec 93 06:23:26 EST

From:    jf_adams@unhf.unh.edu (Jon Adams - Grad School)

heres one of my favorites from Eating Well..

PUEBLO PUMPKIN STEW:

8 mexican chiles                    1 large onion, sliced

1 Tbsp, peled, minced gingeroot     2 jalepono's (I sometimes use red peppers

                                       so things aren't to hot!)

4 large tomatoes                    2 tsp cumin

2 tsp garam masala (recp. follows)  1/2 tsp turmeric

5 cups cubed pumpkin or acorn squash

1 cup cooked pinto beans            *2 Tbsp freshly grated Parmesan

                                       (try nutritional yeast)

salt (optional)

Broil mexican chiles on foil lined baking sheet until skin is black, turning so

sides ar evenly charred.  Put chilies in paper bag, close and let cool.  Hold

under cool running water while you slip of the skins.  Cut chilies open and

remove seeds, stems and ribs, chop and set aside.  Saute onions, ginger,

chilies and jalepons (pepers) for 4 minutes (I use water w/a dash of tabsco) or

until softened.  Add tomatoes, cumin, garam masala and turmeric and cook for 5

minutes, stirring often.  Add 2 cups water and the squash/pumpkin.  Bring to a

boil.  Reduce heat to low, cover and simmer for 30 minutes or until squash is

tender.  Stir in pinto beans and parmesan/yeast heat through.  Add salt to

taste if desired.

Serves 8  112 cal.sev, 5 g protein, 1.5 g fat, 19 carb, 38mg sodim, 0mg chol.

It sounds complicated, but its nice to make something differetn/special and I

have made it without to much trouble.  The only 'long' part is the chilies

which really is not to bad.  And some herbs can be sunstitued if your

herb/spice supply is not extensive.  I don't alwasy make the garam masal

myself.

GARAM MASALA:

5 tsp coriander seeds   1 Tbsp. cumin seeds     1 Tbsp black peppercorns

1 tsp whole cloves      1 tsp cinnamon          1 tsp green cardomon pods

toast coriander and cumin seeds for 3-5 min.  combine w/other ingredients and

grind in mortar/pestle (or blender which works great for me).  Store in a

bottle for up to 6 months.  This is a great spice mixture!  But normly I don't

have those spices on hand so I cook without it.  But you might consider it

worth investing in as its a neat combination of spices for cooking.


seitan-barley-stew

Date:    Mon, 30 Aug 93 14:00:26 EDT

From:    cgl1@cornell.edu (Chuck Goelzer Lyons)

From the Seitan Sisters' Summer Cuisine Cooklet

SEITAN BARLEY STEW

1 strip kombu, 6-8 inches long, soaked in 1 c. cold water 5-7 mins.

  and sliced in 1" squares

4 shiitake mushrooms, soaked 7-10 mins in cold water to cover, and

  diced (omit soaking if using fresh mushrooms; other mushrooms may

  be substituted)

1/4 c. celery, diced

1 c. onions, diced

2 scallion roots, sliced, plus additional scallion sliced for garnish

1/2 c. cabbage, sliced

1 c. carrots, diced

2 c. seitan, cubed

1/4 c burdock, diced or shaved

1 c. squash, diced

1/2 c. barley, soaked 6-8 hours

8 c. water, including soaking water from barley

Place kombu, shiitake, celery, onions, scallion root, cabbage, carrots,

squash, seitan, and burdock in layers in pot. Player in this order. Place

soaked barley on topo of the burdock layer. Add enough water to cover the

barley layer. (Also add soaking water from kombu and shiitake.) Bring to a

boil. Cover and reduce to medium-low. Simmer until barley becomes very soft

and creamy. Add tamari or sea salt to taste, cook an additional 5-10

minutes.

Garnish with scallion slices or parsley.

Serves 4.


seitan-potato-stew

Date:    Mon, 30 Aug 93 14:00:26 EDT

From:    cgl1@cornell.edu (Chuck Goelzer Lyons)

From the Seitan Sisters' Summer Cuisine Cooklet

SEITAN AND NEW POTATO STEW

This stew can be served in small portions over rice with a pickled

vegetable. If you wish to follow suit, the recipe will serve 4. If intended

as a main course with perhaps only a salad on the side, it will serve 2.

10-12 small new potatoes (1 to 1/2" diameter)

3/4 to 1 lb. seitan

6-8 snow peas

2 c. soup stock

3 T. barley malt

3 1/2 T. tamari

1/2 T. sake

Scrub the potatoes, and steam them until barely tender (about 7-8 minutes).

Cut the seitan into thin slices. String the snow peas and cut each in half,

slightly on the diagonal. Blanch them in boiling salted water for 20-30

seconds, then drain immediately.

Combine the soup stock, barley malt, tamari, and sake in a small pot,

stirring to dissolve the barley malt. Add the steamed potatoes and simmer,

preferably with a lid, until lightly colored (about 6-7 minutes). Add the

seitan, separating the slices as you place them in the pot, and continue to

cook for 2-3 minutes. Add the blanched snow peas and simmer for 1 more

minute, then serve.

Serves 2-4.


seitan-stew

Date:    Thu, 24 Feb 94 21:32:47 PST

From:    Barbara Zimmerman <barbara@crl.com>

Subject: Seitan Stew

Recipe from Jill Nussinow, RD.

SEITAN STEW

8   ounces Seitan, cut in chunks

1   ounce dried wild mushrooms

1   large onion, chopped

2   carrots, diced

4-5 small potatoes, cut in half

3   small turnips

1/2 lb. mushrooms, halved (store kind)

3   dried tomatoes, made into powder

1   T water or vegetable broth

1   T miso

1   cup water plus 1/2 cup

1   T arrowroot plus additional if needed

1   t dried rosemary

1   t dried thyme

1   t dried sage

2   T's fresh chopped parsley

Freshly ground pepper to taste

Boil the cup of water and soak teh dried mushrooms (if they are morels or

shitake) for 30 mins.  Save soaking water.  If using porcini add when

recommded.

Heat water or vegetable broth.  Add onion, carrot, turnip and potato.

Saute for 3-5 min. until onions begins to soften.  Add fresh

mushrooms, tomato powder, and 1/4 cup water.  Cook 5 more min.  Then

add Seitan chunks, dried herbs and rehydrated mushrooms, cut in

pieces.  Cook 5 more min.

Add soaking water drained of any debris and porcini, if using them.  Add

miso and stir.  Cook for 10 more min. until veggies are almost tender.

combine remaining 1/4 cup water with the arrowroot and add to the pan

over med. heat, stirring until thickened.  If too thick add water 1

Tablespoon at a time.  If too thin add arrowroot 1 teas. at a time.

Season with black pepper.  Add parsley just before serving.

If you are using seitan that has not been cooked in tamari broth you will

want to add tamari and/or salt.

Serve over hot noodles or rice.

Use whatever veggies are fresh at the time you are making this.  Feel

free to make substitutions.

Jill served this over freshly made WW noodles.


sicilian-stew

Date:    Tue, 21 Feb 95 13:54:29 MST

From:    nanetteb@csn.org

From the March/April 1995 issue of Fast and Healthy

Magazine. Yum - I really like the fennel seed addition.

SICILIAN GARBANZO STEW

4 cups water

1 Tbsp lemon juice

4 tsps vegetable instant bouillon

1 tsp dried fennel seed, crushed

1/2 tsp dried thyme leaves

1 bay leaf

1 medium onion, finely chopped

1 stalk celery, chopped (1/2 cup)

2 garlic cloves, minced

4 medium (2 lb) baking potatoes, peeled, sliced

3 large carrots, thinly sliced (2 cup)

2 (15.5 oz) cans garbanzo beans, drained, rinsed

1 cup packed fresh parsley including tender stems, chopped (about 1/2 cup)

1/8 to 1/4 tsp coarsely ground black pepper

In Dutch oven, combine all ingredients except parsley and pepper;

mix well. Bring to a boil. Reduce heat to medium-low; cover and simmer 15 to

20 minutes or until vegetables are very tender.

Remove bay leaf. With potato masher, mash vegetables into broth to

make a thick chunky mixture. (Garbanzo beans will not mash as thoroughly as

other vegetables; leave as is for extra texture.) Stir in parsley and pepper.

Serve immediately. Makes 6 (1 1/2 cup) servings.

TIP: To speed preparation, use food processor with metal blade to chop

onion, celery, and garlic. Replace metal blade with thin slicing disk; slice

potatoes and carrots on top of chopped vegetables. Remove all vegetables from

bowl. Clean and dry bowl before chopping parsley with metal blade.


spicy-lentil-stew

Date:    Sat, 12 Nov 94 21:34:00 -0300

From:    s.smith34@genie.geis.com

---------- Recipe via Meal-Master (tm) v8.01

      Title: *Sweet & Spicy Lentil Stew (Sue)

 Categories: Main dish, Vegetarian

      Yield: 4 servings

  1 1/2 c  Basmati rice

      1 c  Red lentils

  1 1/2 c  Potatoes, cut up small

           (eighths, i.e.)

      2 ea Garlic cloves, chopped

      1 ds Olive oil

      1 lg Onion, cut up

      1 ts Ground cumin

      1 tb Sweet Hungarian paprika

    1/2 t  Curry

    1/8 t  Cayenne

    1/2 t  Chili powder

      1 ds Worcesteshire sauce

      1 T  Tamari

      1 T  Vinegar

      2 T  Honey

      2 c  Tomatoes, chopped

      1 cn Tomato paste (6 oz)

      1 c  Vegetable stock

      1 c  Green peas, fresh or frozen

           Salt & pepper

  Start rice cooking.

  Note: Spices are on the mild side.

  Rinse & cook lentils and potatotes (approx. 25-30 min.) When done, drain &

  set aside.  Use plenty of water to cook lentils.

  While lentils are cooking, toast garlic. (Pile garlic in corner of a

  heavy, non-stick pan. Put a few drops of olive or other good-flavored oil

  over it. Toss garlic in the oil until coated. Saute, keeping careful

  watch, until the garlic is toasted. Gives a wonderful flavor and aroma to

  the food and your kitchen!).

  Add onions to the toasted garlic and saute in stock or water until they

  are just translucent.  Add chopped tomatoes.

  Make 1 cup of stock in a 2 cup measuring cup. Add tomato paste to the

  stock. Mix well. Add spices, tamari, vinegar, honey, etc. to that mixture

  and blend. Spice measurements are approximate and on the mild side. Add

  liquid to sauted onions. Add stock or water as needed & continue

simmering.

  When lentil-potato mixture is cooked, drain and mix it into the saute.

Add green peas & cook another 5 minutes.  Add salt & pepper to taste.

  Optional: Add chick peas, Bragg's liquid (in lieu of salt if needed).

  From the recipe collection of Sue Smith, S.Smith34, TXFT40A@Prodigy.com.


squash-hominy-stew

Date:    Thu, 21 Apr 94 15:44:15 MDT

From:    "Sharon Badian, AT&T - GBCS Labs, Denver" <seb1@bighorn.dr.att.com>

Modified from Deborah Madison's The Savory Way.

Squash, Pepper and Hominy Stew (serves 4 easily)

1 29 oz can hominy

3/4 lb banana squash or other winter squash (I used one

medium sized acorn squash. Note that banana

squash are huge and are usually sold in chunks.)

1 medium onion, diced into 1/2 inch squares or finely chopped

1 tsp dried oregano

salt

1 large garlic clove, finely chopped

2 Tbl ground red chili, preferably New Mexican (I used

1 Tbl ground red chili and 1 Tbl paprika, which

she recommends for a less spicy stew.)

1 Tbl flour

3 1/2 cups water

1 green bell pepper, diced into 1/2 inch squares

1/2 cup non-fat sour cream or non-fat yogurt, optional

chopped cilantro for garnish, if desired

Drain hominy, rinse it briefly and set it aside.

Peel squash and cut it into 1/2 inch cubes.

Saute onion, squash and oregano in a non-stick skillet.

Add a little water if it sticks. Season lightly with salt.

Cook over medium heat for 4 minutes.

Add garlic, ground chili, and flour. Stir well.

Add hominy and water. Bring to a boil. Lower heat to a

simmer and cook for about 45 minutes.

Add green pepper and continue cooking until squash is

completely tender and the pepper is cooked, about 15 minutes.

Taste for salt.

Garnish with cilantro. If desired serve with a dollop of

non-fat sour cream or yogurt.


sweet-potato-bean-stew

Date:    Tue, 29 Mar 94 19:22:34 EST

From:    kjb2@postoffice.mail.cornell.edu (Kathy Brese)

Sweet Potato Variation of Quintabean Soup

-----------------------------------------

2 28 oz. cans of whole tomatoes

2-3 medium white potatoes, scrubbed and cubed

1-2 medium sweet potatoes, peeled and cubed

1-2 carrots

water to cover

about 1/3 of the Quintabean soup recipe (see below) <I think I will

probably freeze the soup since it makes so much more than I can use at

once>

In a large dutch oven, cook tomatoes (with juice), potatoes, sweet

potatoes, and carrots in water until tender.  Add beans and some juice from

Quintabean soup and heat through.  YUM.

Quintabean Soup

---------------

1 c dry pinto beans

1 c dry kidney beans

1 c lima beans (or white beans) <I used white>

8 c water

2 onions, chopped

2 bay leaves

1 tsp basil

2 tsp paprika

2 tsp celery seed

1 c black beans

4 c water

1/2 c yellow split peas (or lentils) <I used green split peas>

2 tsp dill weed

1/2 tsp cumin

Place 8 cups water in a large soup pot <she means LARGE>.  Add pinto,

kidney, and lima beans, onions, bay leaves, basil, paprika, and celery

seed.  Cover and cook over low heat for 1 hour.  After one hour, add the

black beans and 4 cups of water.  Continue to cook for anouther hour.  Then

add the split peas or lentils, the dill and cumin.  Add more water if soup

is too thick.  Continue to cook for 1 more hour.  <You can see why I

decided to crock pot it!>

HELPFUL HINTS:  This base also makes a delicious stew. <YES> During the

last hour of cooking, when the split peas are added, you may add chunks of

vegetables, such as: 2 potatoes, 1 carrot, 1 cup green beans.  Then 1/2

hour before serving, add some chopped zucchini and chopped spinach or

cabbage.  Try this in a slow cooker.  Combine all ingredients in a crock

pot, except use only 10 cups of water.  Cook on low about 10-12 hours, or

on high for 5-6 hours.


sweet-sour-stew

Date:    Wed, 16 Jun 93 00:01:02 CDT

From:    slattery@csoftec.csf.com (Sheri and James Slattery)

I made this for dinner last night, and I am very impressed at how good

it is!  This is from _The_McDougall_Plan_ by John A. McDougall, M.D.,

and Mary A. McDougall.

SWEET AND SOUR LENTIL STEW

1/3 C. raw brown rice

1 C. uncooked lentils

4 C. water

1 onion, chopped or sliced

1 carrot, chopped or sliced

2 potatoes, chopped

1 green pepper, chopped

1 C. fresh tomatoes, chopped, or 16-oz. can chopped tomatoes

1 clove garlic, crushed (I used 3!)

1 bay leaf

1/2 t. dried basil

1 T. low-sodium tamari

1 T. lemon juice

1 T. molasses

1 T. cider vinegar

Put lentils, rice, and water in a large pot.  Bring to a boil.  Reduce

heat, cover, and simmer 30 minutes.  Add onions, carrots, and

potatoes.  Simmer 30 minutes more.  Add green pepper, tomatoes, and

seasonings.  Cook an additional 30 minutes.  Serve hot.

YUM YUM YUM YUM YUM YUM YUM YUM YUM YUM YUM YUM YUM YUM YUM YUM YUM


sweet-spicy-stew

Date:    Fri, 20 May 94 06:02:09 EDT

From:    SUSAN WYLDER <ZF_WYLDER@SCSU.SCSU.EDU>

---------- Recipe via Meal-Master (tm) v8.00 (BB)

      Title: Sweet-and-Spicy Garbanzo Stew

 Categories: Main dish, Beans, Low-fat, Crock pot, Mcdougall

      Yield: 8 servings

      1 c  Garbanzo beans

      7 c  Water

      1    Onion, coarsely chopped

      2    Yams or sweet potatoes,

           -chunked

      1    Carrot, sliced

      1    Celery stalk, sliced

      1    Leek, sliced

      2 c  Broccoli pieces

      1 tb Lemon juice

      1 tb Soy sauce

      1 ts Ground coriander

    1/2 ts Ground cumin

      2 ts Pure prepared horseradish

    1/8 ts Hot pepper sauce

        ds Cayenne pepper (opt)

  Place beans and water in a large pot.  Soak overnight.

  Bring to a boil, cover, reduce heat, and cook until

  tender, about 2 to 3 hours.  Add onion, yams, carrot,

  celery, and leek.  Cook for 30 minutes.  Add remaining

  ingredients.  Cook an additional 30 minutes.

  Serving Suggestions:  Pour into individual bowls or

  over any whole grain. Also good as a topping for

  potatoes or whole-wheat bread.

  Helpful Hint:  This dish can easily be made in a slow

  cooker. Add all ingredients at once and cook on the

  high heat setting for 8 to 10 hours. Be sure to soak

  the beans overnight before you begin.

  154 cal 1 gr. fat

From Vegetarian Times, February 1989, p. 18.   Also in The McDougall

Program: 12 Days to Dynamic Health, p. 243.


three-bean-stew

Date: Wed, 21 Jun 1995 09:29:29 +0100

From: williams@vmark.co.uk (Pete Williams)

I made this last week as a variation on the beans-and-rice theme. Next

time, I plan to try using dried beans, rather than canned ones; I

think the cruchier texture of dried chickpeas will add to the

contrast.

Three Bean Stew

---------------

4 oz. green lentils

1 carrot, diced

1 tsp cumin seeds

1/2 tsp dried oregano

1 inch stick of cinnamon

2 whole cloves

1 tsp salt

1 tsp paprika

1 medium onion, chopped

2 cloves garlic, finely chopped

2 Tbs tomato paste, diluted with 1/2 cup water

1 bay leaf

1 14-oz can pinto beans, rinsed and drained

1 14-oz can chick peas, rinsed and drained

1 cup vegetable broth

1-2 hot red chillies, chopped

1. Put the lentils in a pot with 2 cups of cold water. Bring to the boil,

   and let it simmer for 20 mins. After 10 minutes, throw in the carrot.

2. Toast the cumin seeds in a small cast-iron pan, throw in the oregano,

   leave for a few seconds, then tip them into a spice grinder. Add the

   cinnamon and cloves, and grind them all together. Add the salt and

   paprika, and set aside.

3. Water-saute the onion and garlic. While it is cooking, add the spice

   mixture. When the onion is soft, add the diluted tomato paste, and

   allow to simmer for a couple of minutes longer.

4. Tip the lentils, with their cooking water, into the pot with the

   onions and spices. Add the bay leaf, canned beans, and chopped

   chillies, with enough broth to cover the beans, but not too much -

   this is a stew, not a soup. Simmer for another 10-15 mins.

5. Serve with rice and garlic pickle.

Enjoy!


tunisian-veg-stew

Date: Tue, 27 Jun 1995 13:54:35 -0800

From: asha@hopf.dnai.com (Asha Dornfest)

Tunisian Vegetable Stew (from Moosewood Cooks at Home)

1 1/2 c. thinly sliced onions

1/4 c. vegie stock

3 c. thinly sliced cabbage

dash of salt

1 large green pepper, cut into thin strips

2 teaspoons ground coriander (has a mild, nutty taste)

1/2 teaspoon turmeric (adds golden color)

1/4 teaspoon cinnamon

1 28-oz can undrained chopped tomatoes

1 16-oz can cooked chick peas/garbanzo beans

1/3 cup raisins or currants (optional, but very good)

1 tablespoon fresh lemon juice

Saute onions in stock for 5 minutes.  Add cabbage, sprinkle with salt, saute

for another 5 min.  Add bell pepper and spices to skillet, saute another

minute.  Stir in tomatoes, chick peas and raisins, simmer covered for 15

minutes till vegies are tender.  Add lemon juice and salt to taste.

Serve on top of rice, couscous or other grain.


two-bean-stew

Date:    Fri, 20 May 94 15:14:04 MDT

From:    Elyse Abraham <eabraham@gpu.srv.ualberta.ca>

This recipe is from *Becoming Vegitarian.  The Complete Guide to Adopting

a Healthy Vegitarian Diet* by V. Melina, B. Davis & V. Harrison,

Macmillan, Toronto, Canada, 1994.

****

TWO-BEAN STEW

2 19-oz. cans or 4 cups cooked beans (ANY 2 kinds)

1 cup water or vegetable broth

2 medium scrubbed potatoes, chopped

2 medium carrots, chopped

2 medium onions, chopped

2 cups other vegetables, chopped (eg, turnip, celery, kohlrabi)

2 tsp tamari soy sauce

2 to 3 bay leaves

2 tsp each thyme, marjoram, and garlic powder

1 to 2 tomatoes or sweet red pepper, chopped (optional)

1/2 cup flour

3/4 cup water

1/2 cup minced fresh parsley or frozen green peas

Salt and pepper to taste

In large Dutch oven or heavy saucepan, place drained liquid from beans.

Set beans aside.  Add water, cover and bring to boil.  Add vegetables,

soy sauce and herbs. Cover, bring to boil, reduce heat and simmer for

about 8 minutes, or until veggies are still a little crunchy.  Add beans

and tomatoes to cooked veggies.  Cover, and bring to boil.  Combine flour

and water in jar with tight fitting lid.  Shake well, then slowly add

mixture to hot stew, stirring while it thickens.  Add parsley, reduce

heat, and simmer for 3 to 4 minutes.  Adjust seasonings to taste.  Makes

6 hearty servings, 1 1/2 cups each.  Per serving: 303 cal, 10 g fiber, 15

g protein, 3 g fat, no cholesterol (analysis based on chick-peas and red

kidney beans).


vegetable-stew

Date:    Wed, 08 Sep 93 11:34:32 CDT

From:    maoh@phyast.nhn.uoknor.edu (Maureen O'Halloran)

Vegetable Stew, Mashed Potatoes and Gravy.

1 yellow onion, peeled and chopped

1 red onion. peeled and chopped

2 cloves garlic, peeled and crushed

6 Carrots, peeled (optional) and chopped

2 turnips (not huge ones), peeled and chopped

2 Sweet potatoes (not huge ones), peeled and chopped

4 stalks celery (not including leaves), chopped

1 lb mushrooms, washed and chopped if large

4 cups vegetable broth (see above or use canned)

2 tsp dried parsley (approximate)

1/2 tsp dried sage

1/2 tsp dried rosemary

2 tsp dried thyme

salt, pepper to taste

Potatoes, peeled (optional) and roughly cubed

non-fat milk, yogurt (soymilk) or vegetable broth

salt and pepper to taste

(optional --- butter buds or other substitute)

2 Tablespoons Tapioca starch (or cornstarch)

1/2 cup vegetable broth

Peel and/or scrub vegies as desired  Chop everything from first list

into bite sized pieces, crush garlic. Put all from first list

in large pot along with herbs and vegetable broth. Bring to a low boil

Simmer about 45 minutes (timing not critical, I find turnips bitter if

not cooked long enough though). Can be left on simmer a long time.

Put potatoes in another large pot, cover with water, cook til soft (I

forget timing on this). Drain.

When ready to eat:

Mash drained potatoes and gradually add non-fat milk, yogurt or

vegetable broth til consistency it as desired while reheating in

original pot. Salt and pepper to taste. Add butter flavor if desired.

Lift vegetables from stew with a slotted spoon. Bring broth to a boil.

Stir 2 Tbsp of tapioca starch (or cornstarch) into 1/2 cup vegie broth

until dissolved, gradually add to broth in pot while stirring and it

should thicken to gravy-like consistency.  Salt and pepper to taste.

Serve vegetables along with mashed potatoes and gravy poured all over

everything.  Sidedishes: steamed green vegies and cooked beans.


vegetable-stew-2

Date:    Sat, 29 Oct 94 07:35:21 +0900

From:    Lori Bowen <lori@zikzak.apana.org.au>

Vegetable stew

1 small eggplant

1/2 butternut squash (or "pumkin" for the Aussies on the list!)

1 medium potato

1 each red and green bell pepper (capsicum)

heaping huge spoonful (according to taste) cooked onions*

1 can tomatoes and juice

splash red wine

splash balsamic vinegar

veggie stock cube

few cloves crushed garlic

1 tsp turmeric

1 tsp ginger, grated

1 tsp cumin

1 tsp chili powder

Cut up the vegies into chunks of roughly the same size, and cook

over medium high heat in a non-stick skillet (no need to spray!)

I tossed everything around in the skillet for a while, then chucked

it into a casserole dish in the oven on medium-ish heat for 45

minutes while we went out for our pre-dinner walk. You can adjust

the seasonings to your own taste.

I served this over rice steamed with a small handful of sultanas

(golden raisins), and it was delicious.

*About the onions. I think onions make anything taste a little more

delicious, so as often as I need to, I get a couple of pounds (a kilo)

of onions, slice them up in the food processor, put them into the

non-stick skillet with just a little veggie stock (adding more as  needed

to stop sticking) over a medium heat, not stirring too often, for about

an hour. After a while, they do stick a bit, and that's a great time

to splash in a little red wine or balsamic vinegar to deglaze the pan.

Then let them cook a little longer, until they have a beautiful

caramel color and delicious, rich aroma. I keep them stored in the

fridge and add them to anything and everything. There's nothing like

them on a veggie pizza to make you forget they don't make ff cheese

in Australia (yet!)


vegetable-stew-3

Date:    Wed, 29 Mar 95 17:48:10 EST

From:    cscalzi@hi.com (Casey Scalzi)

This one dish supper is great in either the fall as a warm comforting stew, or

in the spring as a celebration of the abundance of new plants and vegetables

Vegetable Medly

2	C. corn noodles

1/2	C. pinto, lima, or white navy beans

1	tsp. garlic powder

1/2	tsp. salt

1	C. frozen corn

1	C. frozen peas

1	C. sliced carrots

2	C. frozen Broccoli

2	C. frozen string beans

tomato sauce

Soak beans in 2 cups of water for two hours.  After two hours, drain

water and boil beans, 1 tsp. garlic powder, and salt  in at least 3 cups of

water.  Cook for 1 hour adding water as needed.

When beans are cooked, set aside.

Bring 4 cups of water to a boil.  Add corn noodles and carrots.

When noodles and carrots are cooked, drain and mix with cooked beans,

frozen corn, peas, broccoli, string beans, and garlic powder.  Add enough

tomato sauce to cover and simmer a couple more minutes until the sauce is

hot.


wheatberry-stew

Date:    Thu, 23 Sep 93 09:09:40 EDT

From:    jgrant@craft.camp.clarkson.edu (Judy Grant)

from Vegetarian Times

Bean and Wheat-Berry Stew

1 1/2 cups dry great northern beans

1 cup wheat berries

7 cups water

6 small potatoes, cut in half (red potatoes are pictured)

1 large onion, sliced

4 cloves garlic, minced or pressed

5 tsp. ground cumin

4 tsp. turmeric

1/2 tsp. pepper (optional)

Combine all ingredients in a large pot. Bring to a boil,

reduce heat, cover and simmer over medium heat at least

3 hours. (In a slow cooker, cook 8 to 10 hours on high.)

Serves 8 to 10.

-----------------------------

Per serving: 111 cal.; 5g prot.; 0.6g fat;

22g carb.; 0 chol.; 6mg sod.

------------------------------


zuni-stew

Date:    Mon, 16 Aug 93 09:30:15 PDT

From:    Karen <KAREN@canth.hacks.arizona.edu>

In the spirit of all the squash and soup recipes, I thought I'd post one of my

favorite soup recipes, Zuni Stew.  This may sound a little weird, but the taste

and different textures make this delicious.  This stew takes its ingrediants

from the natural bounty of New Mexico, home of the Zuni tribe.

Zuni Stew

1 large onion, chopped

2-3 cloves garlic

2 large bell peppers (1 red, 1 green is nice and colorful)

1 large Anahiem chili

1 jalepeno chili

5 cups broth

1 zuchinni, sliced thin

1 yellow crook-neck squash, sliced thin

1 to 2 cups winter squash, cubed

1 can corn (no-salt, or drain and rinse)

1 can pinto beans (no-salt, or drain and rinse)

Saute the first 5 ingredients in a large pot for 15-20 minutes, or until all

peppers and chilis are soft.  Saute in a little broth to keep from sticking.

Do not short change this step!  Sauteing the chilis makes them release their

volitile oils (do I sould like Graham Kerr? ;).  This makes the both nice

and spicy.  It also keeps you from burning the #@%*&! out of your mouth when

you eat a spoonful of the chilis.

Add the broth and the winter squash.  Cover and cook 5-10 minutes, until squash

starts to get tender.  Add zuchinni and crook-neck.  Simmer 5.  Add corn and

beans and heat through.

This stew is nice to look at (red, yellow, green, brown) and it reheats well.


brown-vegetable-stock

Date:    Tue, 17 Aug 93 20:47:30 PDT

From:    jab@netcom.com (Joyce Brendlinger)

Subject: Microwave Polenta (again!)

Brown vegetable stock

Assemble a bunch of vegetables and trimmings. I use carrots, celery,

bell peppers, garlic, onions. Chop into big chunks. Don't be neat,

nobody will see this. Add about 1/2 cup of water to the bottom of the pan.

Roast in the oven until everything is dark brown. (about 300 - 350 degrees)

Transfer to top of stove, changing pans if you have to. Cover vegetables

with water, and use some water to disolve brown solids in roasting pan.

Cook until the vegetables are really really soft. I usually try and mash

them a little also. Strain out the vegetables. Continue cooking the stock

until it is very dark. Vegetable stock is much more delicate than meat stock,

so it needs more reducing. IMHO. When it looks like a really good French

onion soup, it's done. Refrigerate and use as needed.


dashi-stock

Date:    Fri, 25 Feb 94 19:54:57 EST

From:    BRRB11A@prodigy.com (MRS ROSE L GEIGER)

DASHI STOCK is Japanese clear soup stock.  There are four types made from

kelp, dried bonito, shitake mushroom, or dried fish.  Dashi stock is the

secret of Japanese cooking.  To keep this strictly vegetarian, I omit the

dried bonito flakes and substitute with soy bean sprouts and or mushrooms.

It seems to work out fine.  (I found this recipe for Dashi in the

March/April '94 edition of the EATING WELL magazine, which also has some

great recipes for using Japanese noodles)   It's exactly how I make mine,

except I substitute one cup of bean sprouts or several Shitake mushrooms

for 1 cup of Bonito Flakes.

   1 oz. dried Kombu (10 inches)   (Dried Kelp)

   1 cup soy bean sprouts

Lightly brush kombu clean without removing its coating of white dust.

Place in a large saucepan with 6 cups of cold water.  Slowly bring to a

simmer over low heat and cook for 5 minutes.  Remove the kombu and discard

it.  Add 1 cup cold water and the sprouts to the broth.  Return to simmer

for 5 minutes.  Increase heat to high.  Once the stock boils, remove from

the heat.  Strain the stock through a cheesecloth-lined sieve, discarding

the sprouts.   Stock may be stored in refrigerator for up to 3 days or

frozen for up to 6 months.  Makes 5 cups.


dashi-stock-2

Date: Sun, 06 Aug 1995 01:47:31 -0700

From: Michelle Dick <artemis@shell1.best.com>

DASHI

6 cups water

6 inches of kombu

Simmer kombu in water for half hour in uncovered pot.  Remove kombu.


frozen-stock-cubes

Date:    Sat, 21 Jan 95 10:07:12 PST

From:    Michelle Dick <artemis>

This is a recipe adapted from Harriet Roth's _Deliciously Low_.  It

makes strongly flavored frozen stock cubes that can be used to stir

fry veggies with.  Just throw a frozen cube into the skillet, it will

melt and you can add the vegetables.  Improves the flavor of most any

dish.

Frozen Stock Cubes

2 cups homade vegetable stock

1/2 cup dry white wine, vermouth, or sherry

1 bay leaf

2 shallots, chopped

Combine all ingredients and simmer until reduced to 1 cup.  Remove bay

leaf and shallots.  Pour liquid into ice cube trays and freeze.  After

frozen, store in zip-lock bags in freezer.

--

Michelle Dick

artemis@rahul.net


golden-broth

Date:    Wed, 18 Jan 95 07:02:10 MST

From:    "Susan J. Starr" <sjstarr@qvarsx.er.usgs.gov>

GOLDEN BROTH

1 Onion chopped

1 clove garlic

1/2 cup yellow split peas.

1/2 tsp turmeric

2 Quarts hot water

Put all ingredients in a large pot and simmer at least half an hour.

Strain for a thin stock or puree for a thick one (I haven't tried pureeing).


kombu-shiitake-stock

Date:    Wed, 18 May 94 15:11:08 -0900

From:    geofflee@llnl.gov (Geoff Lee)

VEGETABLE STOCK

A good start is to soak a 6" piece of kombu and a small handful

of shiitake mushrooms in 3 qt of water overnight. Then simmer for

as long as you can (I try to go for at least 4 hours).

You can use this as is for a soup stock. Cut up whatever veggies

you like and add them. If you like a bit more depth, add some miso.


vegetable-stock

Date:    02 Sep 93 10:46:42

From:    amk@bnk1.bnkst.edu

From the New York Times yesterday in the eating well column by Marian

Burros:

Vegetable Stock

1 large leek, halved lengthwise with half the green part removed

3 baking potatoes, unpeeled

6 carrots, peeled

8 celery stalks

3 medium zucchini

2 large unpeeled onions quarted

1/2 lb. fresh mushrooms, quartered

1 whole head of garlic, unpeeled but crushed ( a chance to practice our

knife whacking skills  :-)

10 black peppercorns

8 fresh thyme sprigs

8 fresh parsley sprigs

3 bay leaves

Cut the leek, potatoes, carrots, celery and zucchini in 1 inch pieces

In a large stockpot combine all the ingredients - add water until it is six

inches above the top of the vegetable.  Bring to a boil, uncovers; reduce

heat, cover and simmer on hour, skim top if necessary

Remove cover after hour and simmer 45 minutes and then strain, pressing

vegetables with spoon to release their flavor  (any one have any uses for the

mushy veggis afterwards besides composte?)

Yeild: 8 cups

Approximate nutritional analysis per serving: 35 calories, >1 gram  fat, 0

milligrams cholesterol, 15 milligrams sodium, 1 gram protein, 8 grams

carbohydrates.


vegetable-stock-2

Date:    Wed, 08 Sep 93 11:34:32 CDT

From:    maoh@phyast.nhn.uoknor.edu (Maureen O'Halloran)

Vegetable Broth

2 yellow onions

1 red onion

2 cloves garlic

5 carrots

4 green onions

4 stalks celery (I used tops of the entire bunch, including leaves)

about 2 tsp dried parsley

about 2 tsp dried thyme

1 tsp salt

bay leaf

Roughly chop onions and smash garlic (don't need to remove peels)

chop everything else roughly, put in pot with 2 quarts water, bring to

low boil, cook 1 1/2 hours, strain broth. (Carrots taste good but

other vegies are too mushy for my taste, so I toss them).


vegetable-stock-3

Date:    Wed, 05 Jan 94 15:51:34 PST

From:    jerryg@gallant.apple.com

Adapted from the Jane Brody Good Food Book.

Vegetable Stock

1/2 c choppen onion

1/2 c diced carrots

1/2 c diced turnip

1/2 c diced parsnip

1 c diced celery, plus some inner leaves

3 sprigs parsley

2 whole cloves

1 bay leaf

1/2 t thyme

pepper and cayenne to taste

water to cover

1) saute the onions in a bit of water for a while (original recipe said until

browned, but since I didn't wait that long - will the onions brown without

fat?)

2) Add all the remaining ingredients to the pan, bring the stock to a boil,

reduce the ehat, and simmer the stock, partially covering the pan, for 30

minutes to 1 1/2 hrs (the longer the better)

3) Strain the broth through a fine sieve, pressing the solids to extract the

liquids.


vegetable-stock-4

Date:    Wed, 12 Jan 94 12:36:51 PST

From:    azu@flipper.nosc.mil (Charles C. Azu)

The following is a recipe for vegetable stock.  It is based on a

recipe from Vegetarian Journal by Mary Clifford.

Vegetable Stock

3 potatoes, chopped (Note: I didn't peel them but you can if you want)

3 carrots, chopped (see above note)

1 onion, peeled and chopped

3 stalks celery with leaves, chopped

1 leek, chopped (use both the green and white parts)

3 stems parsley

1 bay leaf

2 sprigs of thyme

8 cups of water

Saute' onion and leek, using a little water, until tender.  Add all

ingredients to 8 cups of water.  Heat to boiling, reduce heat to low,

cover, and simmer for 2 to 3 hours.


vegetable-stock-5

Date:    Wed, 02 Feb 94 16:06:00 EST

From:    "Peggy Myers"                               <PEGGYM@UNCMVS.OIT.UNC.EDU

     ***>

veg stock

I made stock last night using the following vegetables:

3 leek tops

1/2 lb. old mushrooms, rinsed and quartered

3-4 carrots, rinsed and cut in 2" segments

1 baked potato, cut in big chunks

5-6 stalks celery, in 2" segments

3 small onions, peeled & quartered

3 whole cloves garlic, peeled

1 bay leaf

I put all of this in a large stock pot ran in enough water to cover it

my 2 inches, brought it to a boil and let it simmer for 2+ hours, then I

strained it and put it in a smaller pot and let it boil for about 30-40

minutes until it was reduced to 60% of original volume.  This is the

darkest, best smelling stock I have ever made.  I can't wait to try it

out.


vegetable-stock-6

Date:    Sat, 26 Mar 94 22:01:00 PST

From:    J. Ari Kornfeld <ari@sibari.isl.sri.com>

Making Vegetable Stock

 Soup stock is very easy to make - especially if you have a pressure

cooker.  Simply throw a bunch of vegetables into the pot, add water,

bring the pressure up to high for 15-30 minutes, turn of the flame and

forget about it for an hour or more.  If you don't have a pressure

cooker, the cooking time is much longer but the method is the same.

  Soup stock is very versatile.  It is an absolute must for cooking

grains (you haven't tasted whole grains until you've cooked them in

stock!), for cooking beans, and for sauteeing vegetables.  Oh, and of

course, as the base for making soup.  I usually don't eat the stock

plain intentionally.  (We store it in the same container we use for

juice and sometimes mix the two up - talk about rude awakenings!)

 Many books include recipes for making soup stock.  The best one,

however, one that is especially tailored to your own tastes and

kitchen practices.  The following discussion explains how I approach

the art of soup stock.  This is not a recipe but rather a guide.  Once

you have tried home-made vegetable stock you will never want to go

back to the commercial stuff.  (NOTE: Technically, this stock is named

"Kitchen Sink Vegetable Stock" ;-)

 Soup stock is much like a good painting.  A painting consists of a

background which provides the context for the subject matter, a

foreground which presents the subject, and highlighting which makes

the flat picture "come alive."  Soup stock also is composed of

background flavors, foreground flavors, and the highlighting which, as

for the painting, make the taste "come alive" in your mouth.

  The following ideas are for a recipe that makes 2-3 quarts of stock.

I put the first 64 oz in a juice jar and freeze the remainder as ice

cubes or use it immediately to make soup or grains.  Sometimes I

finish the refrigerated portion in less than a week, sometimes it

lasts for several weeks.  Stock should keep for at least 2 weeks in a

cold refrigerator.  (I set my fridge on the low end of the "normal"

range.)

BACKGROUND FLAVOR

  The background flavor is less intense than the other flavors

  and generally provides a sweetish taste.  I use crunchy root

  vegetables, chopped roughly, for the background, and have found

  that fresh vegetables work best for this.  Use around 3 of these.

  Try:

  - Parsnisp, turnips, rutabagas, celery root

  - Carrots (old, wilted ones are fine)

  - Corn (old ones.  Yes, I know, it's not a root, but it is sweet)

  For more exotic flavors try stuff like Daikon Radish.

  A second component to the background is onion/garlic-like foods

  (pungent?? savory?).  Once again, I find that fresh works best.

  Add some of each:

  - Onion

  - Garlic (use a whole head, unpeeled.  After the soup is done the

    garlic will be "roasted." Squeeze it out and mix it in the stock or

    use for other things.)

  - Leeks (my current favorite) - cut the leeks in half, lengthwise,

    pull apart and clean thoroughly to remove the mud.

  WHAT I DON'T USE:

  - potatoes.  Potato is a thickener.  I prefer keeping the stock

    thin.  If I want a thick soup I add potatoes when making the

    soup rather than when making the stock.  I would appreciate hearing

    other people's experience with potatoes.

FOREGROUND FLAVOR

  The foreground flavor of vegetable is provided by green leafy vegetables.

  The vegetables that you use will give the stock its distinctive flavor.

  (For example, I once made stock with beet greens, it came out with an

  exquisite beet flavor.)  Use the clippings from vegetables you prepared

  since your last batch of stock or use old wilted vegetables that you

  never got to eating.  Rinse clipping and wilted leaves in advance and

  then freeze them for the stock.

  After adding the background foods, fill an 8 quart pot

  to around 3/4 full with the foreground ingredients.  Try:

  - strong-flavored leaves:  chard, beet greens, kale, spinach...

  - stems:  brocolli, asparagus, celery...

  - mushrooms (for a broth with a "meatier" flavor.)

  WHAT I DON'T ADD:

  - potato peels.  I would add these but we never peel potatoes.

HIGHLIGHT FLAVORS

  The highlights are spices and herbs that both add a flavor of their

  own and enhance the flavor of the remaining ingredients.  Spicing is

  a very personal thing - one person's wonderful is the next person's

  horrible spice.  Sprinkle liberal doses of each spice - use more than

  you normally would add to a recipe.  When the stock is reused much of

  the flavor is weakened.  For example, I add a lot of cayenne pepper

  to the stock.  The stock is a real mouth burner by itself, but when

  used to cook grains or make soup it becomes very dilute and tastes

  just right - even to my less heat-oriented SO.  Try:

  SPICES:

  - Cayenne Pepper (lots of it!)

  - Mustard powder, cardamom, turmeric, black pepper corns

  - Chile pasilla, paprika...

  - Whatever's on your spice rack that you like...

  HERBS:

  - bay leaf

  - try some fresh herbs.  For a while I always added fresh oregano.  It

    doesn't taste anything like the dry stuff.

  - thyme, basil, oregano...

  - parsely, dill, cilantro (fresh or dry)

  WHAT I DON'T USE:

  - salt.  Some things, such as beans, don't cook well in salted liquid.

    Add salt when you are making the final recipe rather than at the stock

    stage.

  - sage.  I don't like the taste.  This is a personal thing, after all.

REMAINING INSTRUCTIONS

Fill the pot with water to cover the vegetables (3/4 high), cook at

high pressure for 15-30 minutes.  It will take a while for the

pressure to build, especially if you are using frozen veggies.  One

trick is to start heating the stock before all the vegetables and/or

spicing is added.  (Add water before heating, of course.)  This will

give the cooker a head start.

Let the pressure come down naturally to allow the flavors to mingle

even more.  In fact, just forget about the pot for an hour or so.

When ready, pour off the liquid into a separate container and

refrigerate or use immediately.  A strainer is really handy for this

step to prevent chunks from falling into the stock.

I usually pick out the root vegetables and anything else I want to

save (not much since it's mostly clippings and wilted stuff) and toss

the rest.  You can use these to make soup - puree them to make a nice

thick soup or leave them whole for something a little more brothy.  I

throw out the rest but perhaps other people could suggest a good use.

Several people have suggested mulching.

One of the wonderful things about stock made this way is that it's

different every time.  You'll never get bored with the same old

stock/same old flavor because you never know in advance what it will

taste like.  Vary the proportions and types of ingredients and

experiment as much as you like.  And if you find an interesting

ingredient (like beet leaves or fresh oregano) or technique share it

with us!

Happy stock cooking.

CREDITS:

  The ideas in this document came from many sources including my own

kitchen experiments and loving friend Teri.  Other sources include my

mother, Lorna Sass (in her book "Cooking Under Pressure"), and a whole

bunch of members of the FATFREE group.

  Thank you all.


vegetable-stock-7

Date:    Wed, 18 May 94 16:47:15 EDT

From:    dgarland@cdplus.com

Vegetables Stock

In large kettle, boil water.

Add

  celery

  carrots

  asparagus

  turnips

  parsley

  greens

  potato peels

  dandelion leaves

  heaven knows what else

Reduce heat and simmer for hours and hours until stock is reduced

by at least half. The more you reduce it, the easier it is to store-

you can always thin it at cook time.

I use the ends/clippings/peelings/scraps from whatever I'm cooking to

make stock, so the exact recipe varies from time to time. If I don't

have enough to make stock, I freeze the scraps until I get a pots worth.

A French cookbook will tell you to use a bouquet garni' in the stock-

it's made from a combination of spices- I think it's the Simon and

Garfunkel mix (parsley, sage, rosemary, and thyme)- wrapped in cheesecloth,

tied with a string, and dangled in the stock for part of the simmering.

Anyway, when you're done, strain the stock, cool and freeze the liquid,


vegetable-stock-8

Date:    Sat, 11 Jun 94 11:30:57 EDT

From:    Licorice1@aol.com

The New Vegetarian by Colin Spencer--'

Sample recipe:

Basic Vegetable Stock (with indicators of V and P, meaning Vegan and

                       Complete Protein.)

2 heads of celery

2 large onions

2 carrots

bunch of parsley stalks

10 cups water

Clean and prepare the vegetables, chop coarsley and boil in the water for 30

mins.  Leave to cool, then puree the mixture and pass it through a sieve.

Discard the vegetable debris and store the stock in a sealed container in the

frige.

Note:  It will keep happily for a couple of weeks, or may be frozen for up

to 3 months.

--

Natalie.Frankel@mixcom.com


vegetable-stock-9

Date:    Fri, 24 Mar 95 20:00:54 PST

From:    jschafer@medio.net (Jerry Schafer)

Veggie broth (stock)

I'm very enthusiastic about vegetable stock. I've been making mt own for

several years, now and I think it's great. I got a couple of ideas from the

owner of a Seattle restaunt called Dahlia.

Cut in big chunks (maybe quarters) a couple onions, leeks, several carrots,

some celery ribs and an apple. Toss them with several cloves of garlic, some

mushrooms (old, shriveled ones are the best), a few slices of fresh ginger

(peel and all), lemon grass is good if you have it and a couple sprays of

pam. Roast all this is 500 degree oven for about 20 minutes until very

brown. (This kind of carmelizes them, and they develop a sweetness).

After roasting, put them in a stockpot, and add all the peelings and

trimmings you've saved up. plus any veggies you've had around long enough

they're beginning to look a little tired. (Or fresh ones, too!) A bunch of

parsely is nice, peppercorns, sprigs of dried or fresh herbs (thyme is

especially good), maybe some dill seeds, a couple of whole allspices, and

enough water to cover everything by 2 inches.

Bring to a boil, simmer for 20-30 minutes (I've let it go a lot longer,

too), fish out the vegies, strain, and you have great stock for soup,

sauteeing, cooking pasta or rice and whatever else.

The great thing about this, is the recipe really doesn't matter, just the

main principles. Use whatever vegies you've got and like (or get rid of some

you don't). The roasting and the apple (or pear) seem to be key. The rest is

pure invention.


bulgur-stuffed-cabbage

Date:    Tue, 25 Oct 94 07:52:00 EDT

From:    "Von Balson, Kathleen" <VBalson@IT.jea.ci.jax.fl.us>

from my "Best of Vegetarian Times" collection.

Bulgur Stuffed Cabbage

Ingredients:

1 small head green cabbage

1 cup finely chopped parsley

2 onions, chopped

4 celery stalks, chopped

1/4 tsp. Italian seasoning

1/2 tsp. minced garlic

2 15-oz cans tomato sauce

4 cups water

2 cups dry bulgur

1 8-oz can tomato sauce

1/2 cup water

Remove core from cabbage, place cabbage head in steamer and steam until all

leaves are soft and separate easily.  Saute parsley, onions, celery,

seasoning, and garlic in oil substitute until onions are soft.  Add 2 15-oz.

cans of tomato sauce, 4 cups water and bulgur.  Cook about 1/2 hr. over

medium heat, stirring occasionally, until bulgur is tender.  Remove from

heat.  To stuff cabbage leaves, place a spoonful of mixture in center of

each leaf.  Starting at one side, roll leaf up and fold ends under.  Place

in a deep baking pan.  Mix the 8 oz can of tomato sauce with 1/2 cup water

and pour over stuffed cabbage leaves so they remain moist during baking.

 Bake at 375 for about 30 min. until cabbage is hot.


cranberry-stuffed-squash

Date:    Mon, 04 Oct 93 07:43:24 PDT

From:    Julia Eulenberg <eulenbrg@u.washington.edu>

Laurel's Kitchen has a recipe which I like very much.

STUFFED ACORN SQUASH

1/2 c. cranberries (she calls for fresh; I've used reconstituted dry)

1 small apple, chopped in 3/4-inch pieces

1/4 c. chopped raisins

Juice and grated peel of 1 small orange

1-1/2 T honey

dash salt

I've tried this by precooking on stove and stuffing into squash before

serving or by baking with squash.  Esp. if using dried cranberries, it

works better to precook and poor; otherwise, they redry.  So, bake the

squash at 350F 1/2 hour face down in water, 2nd half hour upright stuffed or

unstuffed, and serve.  A great hit, and pretty too.  Two people commented

at a dinner party that if they'd been served squash that way as a kid,

they would have eaten it!


mushroom-stuffed-potatoes

Date:    Tue, 17 Aug 93 17:49:44 EDT

From:    epochsys!aiko@uunet.uu.net (Aiko Pinkoski)

(2.9 g fat, 294 calories per serving, 9% calories from fat,

72 mg sodium, 6.3 g dietary fiber, recipe makes 4 servings).

Tofu mushroom stuffed baked potatoes

------------------------------------

4 med. to large baking potatoes

1 1/3 c chopped onions

1 1/3 c chopeed mushrooms

1/2 tsp sage

dash white pepper (optional) -- I used fresh black

8 oz firm tofu, drained & mashed (1.5 cups)

 (the book contradicts itself saying for the creamiest texture, soft

  tofu is preferred.  I used soft.)

3 TBSP finely chopped parsley

1 TBSP prepared mustard, spicy or dijon

1/2 tsp honey

paprika

Bake potatoes in preheated 425 F oven for 40 - 60 minutes. In the meantime,

begin preparing filling.

Combine onion, mushrooms and sage in skillet.  Cover and stew 5 minutes

over medium heat until mushrooms become tender and release their

juices.  Season with pepper.

Cut baked potatoes in half lengthwise & scoop out insides, leaving a

shell that is about 1/4 in thick.

Combine scooped out potato with tofu, parsley, mustard and honey.  Mash

together making the mixture as smooth as possible.  Stir in mushroom-

onion mixture.

Fill potato skins with tofu-potato mixture, mounding the filling above

the shell.  Sprinkle generously with paprika.  Place on baking sheet

and bake at 375 F for 20 mintues.


potato-stuffed-cabbage

Date:    Sat, 21 May 94 23:14:00 -0300

From:    s.smith34@genie.geis.com

---------- Recipe via Meal-Master (tm) v8.00

      Title: Potato Stuffed Cabbage

 Categories: Vegan, Slow cooker

      Yield: 8 servings

      1    Head cabbage

      5 lb Potatoes  peeled

      2    Onions

    1/2 c  Rice, raw

      1 t  Dill, dried

    1/4 t  Black pepper  ground

      2    Egg whites

      1 cn Tomatoes (28 oz)

      1    Apple  peeled and sliced

    1/4 t  Ginger, dried  ground

 Parboil cabbage and separate the leaves.  Slice off part of the heavy stalk

  of each leaf by slicing parallel to the leaf (do not cut into the leaf).

 Grate potatoes, small inner leaves of cabbage, and one of the onions. Mix

  together.  Add rice, dill, and black pepper.  Beat egg whites until frothy

  and add to potato mixture.

 Set aside two or three of the largest leaves.  Fill each remaining cabbage

  leaf with approximately 2 Tbsp of the potato mixture.  Fold up bottom of

  leaf, then fold in the sides, and roll up.  Secure with toothpick if

  necessary.

Slice the reserved leaves and line the bottom of crock pot with them. Slice

second onion and layer on top of cabbage.  Add tomatoes, apple, and ginger.

Place rolled stuffed cabbages into pot.

  Cook at low heat for 4 to 5 hours. Shared by karpen@nrlfs1.nrl.navy.mil

  Source: The Pritikin Program


spinach-stuffed-mushrooms

Date:    Fri, 13 May 94 03:09:59 PDT

From:    Michelle Dick <artemis>

Spinach Stuffed Mushrooms (warning: strongly spiced and flavored)

24 large (but not huge) white mushrooms (there's too much

seasoning in this recipe to use a good mushroom --

go for the cheap bland ones).

1/4 cup chopped shallots or onion

2 large cloves garlic, chopped

2 T balsamic vinegar

1/4 cup water

2 t chicken style seasoning (recipe follows)

1 pack frozen chopped spinach (about 10 oz?) - thawed and drained

Wash mushrooms and carefully remove stems.  Lay out caps on nonstick

jelly-roll pan and pop in oven for 5-10 minutes to dry out and cook

slightly. Set caps aside. Chop the mushroom stems finely.

Saute shallots, garlic, and balsamic vinegar in small saucepan. When

onions start to turn translucent add mushroom stems, water, and

seasoning.  Cook a few minutes.  Add spinach and cook till water is

almost all absorbed/evaporated.

Mound the spinach mixture onto the the mushroom caps, pressing it into

the caps.  Lower oven heat to 300-350 and bake for 10-15 minutes until

hot and mushroom caps are cooked.

If you leave them slightly undercooked, you can do these ahead and

then heat them up in the microwave when needed.

The chicken style seasoning is one of my favorites.  I use it anywhere

I would have used chicken broth to give a richer, more complex flavor

(and anywhere I know need spices, but not sure which ones).  I keep a

jar of this on hand:

Date:    Tue, 08 Feb 94 02:06:40 PST

From:    Michelle Dick <artemis>

Subject: Chicken Style Seasoning -- the good one

From _Country Kitchen Collection_

CHICKEN STYLE SEASONING

1 1/3 cup nutritional yeast flakes

3 T onion powder

2 1/2 t garlic powder

1 T salt

1 tsp celery seed

2 1/2 T Italian seasoning

2 T parsley, dried

Blend smooth all ingredients except parsley.  Stir in parsley.  Store

in airtight container.

Notes:

Use this seasoning to make a quick chicken-like stock out of water

when you have no veggie stock on hand.  Excellent for flavoring rice

and as a soup base.

Make a very simple, easy, and good-tasting gravy by mixing water,

seasoning, and miso (I like the dark brown rice miso).  Typical

proportions: 1.5 cups water, 1 T seasoning, 2 t miso.

Increase/decrease seasonings according your your taste.  Right before

serving gravy, mix some starch (I frequently use potato starch) in a

bit of water till well-blended and add to gravy to thicken (do this

over medium heat).  Add starch until you reach desired thickness.

Quick, easy, and surprisingly tastey.


spinach-stuffed-squash

Date:    Mon, 04 Oct 93 07:43:24 PDT

From:    Julia Eulenberg <eulenbrg@u.washington.edu>

Laurel's Kitchen has a recipe which I like very much.

STUFFED ACORN SQUASH

3 green onions, chopped

1 c. diced celery

1 bunch spinach, coarsely chopped

1/2 to 1 c. whole wheat bread crumbs

dash salt

Bake the squash at 350F 1/2 hour face down in water, 15 minutes

upright.  Saute onions and celery (balsamic vinegar method).  Add

spinach and cook just to wilt.  Stuff squashes and return to oven for

10-15 min.


spinach-stuffed-tomatoes

Date: Wed, 21 Jun 1995 13:04:38 -0500 (CDT)

From: Nanci Borg <nborg@creighton.edu>

Spinach Stuffed Tomatoes

1/4 cup bulgur or rice

1/4 cup water

1/3 pound fresh spinach

4 medium sized tomatoes

1/4 cup onion, chopped

1/2 cup non-fat parmesan cheese (Made by Kraft - sold in canister)

1 tablespooon fine Italian flavored dry bread crumbs

1/8 teaspoon nutmeg

vegetable spray

Bring 1/2 cup water to boil.  Add dry bulgur, cover and simmer until

tender, about 20 minutes

Clean spinach, drain, pat dry and coarsely chop.

Cut off top of each tomato, scoop out pulp to make hollow shells.  Chop

pulp, let drain in colander.

Combine onion, drained tomato pulp and spinach in a saucepan.  Cook until

spinach is wilted, stirring constantly.

Stir in cheese, bread crumbs, nutmeg and cooked bulgur.

Fill each tomato with spinach mixture and arrange in a baking pan sprayed

with vegetable spray.  Sprinkle with grated parmesan cheese

Broil 4 inches below heat 3 - 4 minutes

4 servings

Can make stuffing a head of time and refrigerate until later.  Then stuff

tomatoes and bake.  Mary Watson said she has made the stuffing 3 days in

advance of use.

We ate these in little roma tomatoes.  Wonderful.  Attractive, great

taste, filling.


stuffed-cabbage

Date:    Sun, 09 Jan 94 15:16:19 EST

From:    Jane Segelken <jsegelke@cce.cornell.edu>

Adapted from a recipe I found a while back in Vegetarian Times. It was

yummy! Served with an acorn squash and some sliced fresh vegetables.

And, it was good the next day for lunch, too.

** Stuffed Cabbage **

2 cups cooks wild rice (I used a mixture, actaully, of black japonica,

    brown and a long grain white)

1 cup diced onion

4 cloved of garlic -- thinly sliced

raisins

apple cider (for sauteing)

one small head cabbage

tangy tomato sauce (recipe below)

In apple cider, saute onion and garlic until onion is soft. Add rice, raisins

and some more cider. Heat gently for a few minutes to let flavors meld.

Take cabbage and core and plunge into hot water for a few (5?) minutes to

loosen leaves. Peel off a dozen or so leaves.

Put a layer of sauce in the bottom of the pan. Roll the cabbage leaves

around the rice mixture by putting a tablespoon or so of the mixture i the

middle of the cabbage leaf, fold up the sides and roll. Put the rolled

cabbage on the sauce; layer as needed by putting sauce on top of the

cabbage, adding more rolls, end with sauce. Cover and bake 30 minutes in a

350 degree oven.

Tangy Tomato Sauce

1 28-oz can crushed tomato

1 cup diced onion

4 or more cloves minced garlic

1 tbs. apple cider

1 tbs. lemon juice

Saute onion and garlic. Add crushed tomato. Simmer 5 minutes. Add apple

cider and lemon juice. Simmer 5 more minutes. It's done.


stuffed-mushrooms

Date:    Wed, 15 Sep 93 09:13:41 CDT

From:    "Debbi Harris, CIC Dept., Parke-D 998-5709" <HARRISD@aa.wl.com>

Stuffed Mushrooms

I cut the stems off the mushrooms and chopped.  Added one

small onion and saute these with garlic.  Added a little

thawed spinach (with some of the liquid).  Then I added

some nutritional yeast.  The mixture was slightly soggy.

Stuffed the mushroom caps with this mixture and put under

the broiler for about 5-7 minutes.  I thought they were

great.


stuffed-mushrooms-2

Date:    Wed, 11 May 94 07:51:07 EDT

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

Stuffed mushrooms

* remove stems from the mushrooms

* use the stems to make duxelles, let that cool

into the duxells, mix

* minced parsley

* braise/deglazed finely minced onion && celery (stock or red wine)

* at the end of the onion cooking, add rosemary or sage

* roasted garlic

* for mild stuffing, use breadcrumbs as a filler

* for stronger flavor, use kasha as a filler (and increase spicing)

* season with salt && black pepper

* stuff the mushrooms && bake in a non-stick pan at 375 F for

  about 20 minutes (that's from memory so don't quote me ;)


stuffed-mushrooms-3

Date:    Wed, 11 May 94 09:45:28 EDT

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

STUFFED MUSHROOMS

20 large white mushrooms (about 2 inches diameter)

2 cups cubed bread crumbs (I use a mix of white and WW)

2 cloves garlic, minced

1 medium onion, finely minced

1/4 cup wine for sauteeing

2 ribs celery, finely minced

2 tbsp finely shredded carrot

1 1/2 tsp salad herbs (mix of parsley, majoram, etc.  I think McCormick

      makes this mix)

salt/pepper to taste

Remove mushroom stems.  Chop and reserve stems.  Bring a large pot of water

to boil and add mushrooms.  Cook for a couple minutes or until they start to

shrink.  Drain and place the mushrooms into a pan of cold water for a minute

to stop cooking.  Drain mushrooms.

Preheat oven to 350F.  In a large non-stick saute pan, saute the onions,

mushroom stems, garlic and celery in the wine.  When vegetables are tender, add

the carrot and herbs.  Add bread crumbs and mix well.  Add salt/pep and adjust

seasonings to taste.  Fill mushrooms with a heaping tablespoon of the mixture,

place on a lightly sprayed baking sheet and cook for 10-12 minutes or until

lightly browned on top.


stuffed-mushrooms-4

Date:    Thu, 12 May 94 09:36:38 MDT

From:    K_SWOPE@ojc.colorado.edu

Stuffed Mushrooms

Wash and de-stem mushrooms for meal (I figure about 6-8 large caps per person)

Chop stems and 6-8 whole mushrooms

Add equal amounts (equal to chopped stems/caps above) of:

 shredded carrots

 finely chopped onions

Add 1-2 small crushed/minced/pureed cloves of garlic

Add 3-4 pieces of bread cubed small

You may also add:  salt, pepper, Italian herbs if you wish.  About a dash of

each--perhaps a little more of the Italian herbs

Put all ingredients in a nonstick fry pan and cook till reduced and browned

(On occassion I've stirred in a handfull of cheese (lowfat or nondairy) and

allowed it to melt some.

Fill caps with "stuffing" mixture.  Sprinkle w/paprika.  Broil till tops are

browned and the caps soften and begin to release their moisture.  Serve hot

w/asparagus spears and sectioned oranges.


stuffed-onions

Date:    Wed, 08 Jun 94 13:50:36 PDT

From:    jmmille2@capalo.capalo.ingr.com (Joann M. Miller)

SAVORY WILD RICE STUFFED ONIONS.

6 Large Vidalia Onions or 8 med yellow onions.

1 cup mushrooms, chopped

3 cloves garlic, minced

1 apple, peeled, cored, chopped (about 1 cup)

2 Tbs fresh parsley, minced

2 Tbs fresh marjoram, minced (used 1 tea. dried)

1 tsp lemon juice

1/4 tsp paprika

Salt & pepper to taste

1 cup wild rice, cooked

Vegetable stock

1. Preheat oven to 400F

2. Cut 1/4 unch off both ends of the onion and peel off dry layers.

Bake onions, root end down in baking dish for 30 minutes, or until

golden brown.  Let cool and hollow out each onion from top, leaving

1/2 inch shell (outer most 2-4 layers).

3. Chop 1 cup of reserved onion and saute with mushrooms in a medium

hot pan for 3 minutes.  Add garlic and apple and saute 3 minutes.

Add parsley, marjoram, lemon juice, paprika, salt and pepper; combine

the sauteed mixture with the cooked rice.

4. Fill each onion shell with rice mixture. Pour enough stock to cover

bottom of onions (about 1/2 inch). Bake for 20 minutes, basting the

stuffed onions with stock occasionally.

Makes 6-8 servings depending on which onions you use.

My suggestion on this is that the onions took A LOT longer to cook than

30 minutes.  If you want to fix this for a dinner, I recommend that you

bake the onions the night before, and then finish up the next evening

with the filling.  The onions will also be cool then, instead of working

with hot onions that just came out of the oven.


stuffed-onions-2

Date:    Sat, 29 Oct 94 21:33:09 EDT

From:    SUSAN WYLDER <ZF_WYLDER@SCSU.SCSU.EDU>

---------- Recipe via Meal-Master (tm) v8.00 (BB)

      Title: Baked Stuffed Vidalia Onions

 Categories: Soy, Main dish, Low-fat

      Yield: 4 servings

      4    Vidalia onions (about 1 1/2

           -lbs.)

      2 tb Water

    1/2 c  TVP granules or flakes

    1/2 c  Hot water

    1/2 ts Marjoram

    1/2 ts Cumin

    1/2 ts Salt

        pn Cayenne pepper

    1/2 c  Fine bread crumbs

    1/2 c  Vegetable stock

    1/2 c  Varietal grape juice or

           -white wine

  Peel onions, then slice off tops and hollow out,

  leaving about a 1/2-inch shell.  Reserve center of

  onions.  Place shells in a baking dish, cover with

  plastic wrap and microwave on high for 5 minutes.  (Or

  place shells in a steamer basket and steam for 6

  minutes after water boils.)  Measure 1/2 cup of

  reserved onions and finely chop.  In a small skillet,

  heat 2 Tbs. water and saute onion until soft.  (Or

  microwave in water until onion becomes soft.)

  Stir together TVP, water and seasonings.  Combine TVP

  mixture with onions and stir in bread crumbs.  Place

  hollowed out shells in a microwave-safe pan and spoon

  in filling.  Place remaining onion scraps, coarsely

  cut, around stuffed onions.  Pour vegetable stock and

  juice or wine into the pan.

  Cover tightly and microwave on high for 6 minutes (or

  bake in oven uncovered at 375 degrees for 30 to 35

  minutes.)  Remove and let stand 5 minutes.

  (Adapted from Vegetarian Times, 2/92)


stuffed-peppers

Date:    Thu, 18 Nov 93 22:05:39 PST

From:    Michelle Dick <artemis>

STUFFED PEPPERS

1 box spanish brown rice mix

1/2 lb mushrooms

1 onion

2 16 oz cans 6-in-1 ground tomatoes (or any brand, but I find 6-in-1

to be of high quality)

1 t oregano

1 t thyme

1 t rosemary

1 t black pepper

2 cloves garlic, minced

2 T nutritional yeast (or more)

5-6 medium green bell peppers

Make spanish brown rice according to box directions (minus

oil/margarine and salt).  Set aside.

Pour 1 and 1/2 cans of the ground tomato sauce into a saucepan.  Add

all the spices and nutritional yeast and simmer over low heat until

ready to use.

Slice mushrooms and chop onions.  Saute both in a little vinegar until

limp.

Add mushrooms, onions, and 1/2 can of tomatoes to the rice.  Mix.

Clean peppers.  Cut the top off of each pepper and remove seeds and

large veins.  If the peppers won't stand upright on their own, slice a

little off the bottom to make it stand straight.  Fill with rice

mixture and set into an oven pan large enough to hold them all.  Pour

the tomtato sauce over the peppers.  Sauce should be an inch or two

deep in the pan, depending on the size of the pan.

Bake for 1 hour at 375 degrees F, or until the peppers are to your

taste (I like them well-done).  Periodically baste the peppers with

the tomato sauce to keep them from drying out.

Reserve the tomato sauce from the pan.  Pass the sauce when serving

the peppers.  You can keep it plain or mix it with a little nonfat

sour cream or soy yogurt.


stuffed-peppers-2

Date:    Fri, 11 Mar 94 09:16:57 -0400

From:    MPAX@pbs.org

Stuffed Peppers

8 large chili peppers

2 cups of your favorite rice

2 tbl (or to taste) Creole spices

1 small onion

1 1/2 cups mixed frozen veggies

Preheat oven to 400 degrees. Cut tops off peppers and take seeds out.

Place peppers on a tray and roast about 30 minutes.

Meanwhile cook rice according to directions. I add the onions, creole

spice (I buy this premixed), and frozen veggies with a little extra

water and this is what I cook the rice in. Go sit and relax.

When peppers and rice are done, take pepper out of the oven and

stuff with the rice and serve. Yummy. The leftovers make a great

lunch too.


stuffed-peppers-3

Date:    Tue, 07 Jun 94 12:52:27 PDT

From:    J. Ari Kornfeld <ari@sibari.isl.sri.com>

--->>Teri's words

Here's a twist to an old family stand-by that my mother made

frequently when I was a kid.

SUTFFED BELL PEPPERS

  serves 4

INGREDIENTS:

4 Large Bell Peppers

1 cup Quinoa

1 cup Buckwheat Groats

5 cups Vegetable Broth

6-8 Sundried Roma Tomatoes

1 med. Onion

3-4 Garlic Cloves

Rosemary, Basil, Oregano to taste

1 cup Tomato Puree

1 egg white or egg substitute (we use Ener-g)

PREPARATION:

 Rinse Quinoa well and set aside to drain.

 Chop onion, garlic, and sundried tomatoes and set aside

 Cut tops off of bell peppers, rinse the bodies clear of seeds.  Trim

the seed pod off the tops and save the tops.

Heat 2 cups of broth to a boil in a medium sized sauce pan.  Once

broth has reached a boil dump in the Quinoa and sundried tomatoes.

Cover and bring flame down to simmer for 12 minutes.

Add 1 cup of buckwheat groats to 1 egg white (or egg substitute) and

mix until groats are coated.  Turn mixture into a dry frying pan and

cook over medium heat for 2-3 minutes stirring well to keep groats

separated.  After 2-3 minutes add a cup and a half of broth, onion,

garlic and other spices [ari: you might want to mix the spices into

the tomato sauce - in the next step - instead].  Cover and bring flame

down to a simmer for 10-12 minutes, stirring occasionally.

Take Quinoa from stove and drain, saving vegetable stock (you'll need

it in a minute) Place Quinoa in a bowl and add the buckwheat groats

once they have finished.  Add 1 cup of tomato puree your favorite

tomato sauce and mix well.  Once mixed, spoon liberally into bell

peppers and put pepper tops back on.

Take left over broth and put into large pot with steamer tray.  Add

broth or water until water just touches bottom of steamer rack [ari:

actually 1/4 - 1/2 inch (.5 - 3cm) is enough] and place Peppers into

pot.  Secure lid and place on stove.  Bring to a boil then let simmer

for 20-30 minutes, until peppers are very soft.  Serve.

[ari: this dish tastes even better the next day!]


stuffed-peppers-4

Date:    Mon, 10 Apr 95 08:20:19 CDT

From:    Bob Simmons <simmons@texaco.com>

This is a slight modification of a recipe which appeared in

Saturday's Houston Post and is really quite tasty:

Savory Stuffed Peppers <T>

4 medium green peppers

2/3 cup split peas

2 1/4 cups water

2 tsp vegetable broth mix (powder)

1/2 medium onion, chopped

1 cup sliced mushrooms

3 or 4 cloves garlic, minced

2 Tbsp Balsamic vinegar

1/2 tsp cumin

1/2 tsp dried oregano

1/2 tsp salt (original recipe had no salt)

1/2 cup couscous

2 medium tomatoes, seeded and chopped

Remove tops and seeds from green peppers. Stand pepper cups upright in

microwave-safe baking dish. Wash and pick over peas. Place in medium

saucepan with 1 1/4 cups water and vegetable broth mix. Bring to a

boil. Reduce heat, cover and simmer for 30 minutes. Meanwhile, in a

large saucepan, saute onions, garlic, and mushrooms in the balsamic

vinegar. Remove from heat and stir in peas, along with cumin, oregano

and salt. Set aside.

In a small saucepan, bring one cup of water to a boil, add couscous and

remove from heat. Cover and let stand for 5 minutes. Stir into pea-

vegetable mixture with half of the tomatoes. Stuff peppers with the

mixture, cover and microwave on high for 5 minutes (mine needed about

8 minutes). Top with remaining tomatoes and serve.


stuffed-pumpkin

Date:    Tue, 10 Aug 93 09:56:45 PDT

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

Thanksgiving Pumpkin Stuffed w/ Rice and Chestnuts

Adapted from _The High Road to Health_, Wagner and Spade

1 medium pumpkin (12 to 14 inches in diameter)

2 Tablespoons honey

2 Tablespoons soy sauce

1 cup water

1/2 pound fresh chestnuts

1/4 cup unsulfured raisins

1 medium red apple, chopped

1/4 cup diced celery

1 medium onion, chopped

2 ears corn kernals cut off cob

1 medium green pepper, chopped

2 cups cooked brown rice

1 pound firm Chinese tofu, diced and drained

paprika

1/4 teaspoon mace

3 tablespoons Braggs Aminos or mild soy sauce

1/4 teaspoon cinnamon

parsley springs to garnish

1.  Preheat oven to 350F.  Wash pumpkin and cut off the top, use large

spoon to scoop out strings and seeds.  Mix honey and soy sauce and

spread evenly over insides of pumpkin.  Place 1 cup water in the bottom

of large baking pan, place top back on pumpkin and place pumpkin in

baking pan, cover with foil.  Bake for 20 minutes or until pumpkin is

just starting to become tender.

2.  Meanwhile, prepare the chestnuts by cutting off the shells using a

sharp knife.  The chestnuts will have a soft brown skin under the shell.

Steam the nuts for about 15 minutes, or until they are tender.  Rinse

them in cool water and slip off the brown skins.  Chop chestnuts

coarsely.

3.  Combine chestnuts with raisins, apple, celery, onions,

corn, green pepper, and brown rice, mix well

4.  Heat some water in medium skillet.  Add tofu and enough paprika to

give it a pleasing color and cook over high heat for 3 minutes,

stirring constantly.  Combine the tofu with rice mixture, mace, Braggs

Aminos, and cinnamon and mix until well blended.

Fill the pumpkin with this mixture, replace top.  place it in baking

dish with 1/4 inch water in bottom.  Bake for 45 minutes, serve on large

platter garnished with parsley, raw cranberries, and orange slices.


stuffed-squash

Date:    Fri, 29 Oct 93 10:00:17 CDT

From:    cgibas@wraightc3.life.uiuc.edu (Cynthia J. Gibas)

Stuffed squash:

halve N acorn squash and bake until thoroughly done, upside down on a pan in

a small amount of water, with a piece of onion under each half.  Or however

you prefer to do it.

Stuffing for one medium-large squash, multiply as necessary:

Bring to a boil:

1 c. bulgur wheat

2 c. water (and maybe a little extra)

1 t. salt

1 small onion, peeled and uncut

bay leaf

1 t crushed dried rosemary

2 t basil leaves

when water boils, turn off heat and cover.  Once most of the water has been

absorbed, stir in 1/4 c. chopped roasted chestnuts.  (Slit chestnut skins

with a razor blade or sharp knife.  Bake at 425 for 15 min or so.  Peel off

shell and skin).  Remove the onion and give it to a friend who likes to eat

whole cooked onions.

When squash are done, pack the stuffing (should be moist but not wet) into

each half, making a little mound of stuffing on top.  Bake for 5-10 min.

Serve with:

cranberry sauce

1.5 c. water

1 bag of cranberries (in your grocer's refrigerator case now, yum)

about 1/4 c. honey

2-3 t. salt

pinch hot pepper flakes

1 T nutritional yeast

boil cranberries in water until they pop (use a potato masher to speed up the

process).  Add flavorings.

the object here is sort of a cranberry chutney.  It should not be sweet, but

rather savory.


stuffed-squash-2

Date:    24 Mar 94 09:41:04 PST

From:    "Tanya Heikkinen"  <THEIKKINEN@marvin.ag.uidaho.edu>

Stuffed Squash

--------------

(serves 4)

1 large spaghetti squash

1 cup dried tomatoes (I use the dry ones, not packed in oil)

1/2 cup dried shiitake mushrooms (or porcini)

3 garlic cloves

1 cup bread crumbs (or whole stale bread)

1 cup fresh button mushrooms, chopped

1 Jerusalem artichoke, peeled and chopped

2 tsp basil

1 tsp oregano

1 tsp rosemary, crushed

dash of salt

1 dash balsamic vinegar (or red wine vinegar)

about 1/2 cup water

Preheat the oven to 350 F.  Halve the squash and scoop out the

insides.  Place cut-side down in a baking pan and bake for about 20

minutes, or until it begins to get soft.

Soak the dried tomatoes and mushrooms separately in hot water.

Throw the garlic into a food processor while the machine is running.

Process until the garlic is completely chopped.  Throw in the stale

bread and process until you have large crumbs.  Empty into a medium

mixing bowl.

Add the fresh mushrooms, artichoke, herbs and salt to the bowl.  When

the dried tomatoes and mushrooms have softened, chop and add to the

bowl.

Turn the squash halves over and fill.  Add water to the filling to

keep the squash from getting too dry.

Bake another 10 minutes.  Serve hot.

Notes:

1)  I served the squash as halves.  You may also scoop the squash out

    and serve it like pasta in a large bowl, mixed with the filling.

2)  The filling would also be good if it were lightly sauteed in the

    balsamic vinegar and water before adding it to the squash.

3)  Any mild-flavored squash would be just as good, such as zucchini.

    I also have a fondness for adding pumpkin puree to my spaghetti

    sauce, which leads me to believe that even the very flavorful

    winter squashs may make good containers for this filling.


stuffed-tomatoes

Date:    Thu, 02 Mar 95 17:03:56 GMT

From:    "Paul Carreno" <PCARRENO@acserv.ad.cowan.edu.au>

Stuffed Tomatoes

(4 persons)

8 tomatoes

200grs red lentils or similar.

1 onion (cut in thin strips)

1 carrot (diced)

1 celery stick (diced)

1 cube of vegetable flavour (Oxo or similar)

sprinkle of ground cummin

3 tbs of broth or balsamic vinegar or wine, etc for "sauteeing"soem b

some bread crumbs ( approx 3 large spoons)

fresh coriander or substitute

salt/pepper (to taste/optional)

Filling:

Boil lentils (salt to taste). Put vegetable cube in and boil

for 15 minutes. At the same time, saute the onion. When

brown add carrot, celery and cook by moving the mix

with a spoon (I use a wooden spoon). Add red lentils, bread

crumbs and incorporate with vegetables.

At this point is a good idea to test for taste with salt, pepper

and  cummin. At the end, add coriander, mix and put aside.

Cut the top of tomatoes and remove core, ( I save it to

use as a sandwich spread), drain juice and fill them with stuffing.

Bake for 45 min on Low.

Bon apetit!!!


stuffed-zucchini

Date:    Thu, 02 Sep 93 09:47:01 BST

From:    Kathy.Jago@uk.sun.com (Kathy Jago - Sun CSIR)

NOTE: marrow == large zuchini

Ingredients:

12 oz cooked beans, assorted

1 large marrow

3 sticks celery

1 red pepper

3 tomatoes

4 oz mushrooms

1 onion

1 apple, chopped

paprika, crushed dried chillies, curry powder (quantities to suit)

Instructions:

Heat oven to 325F 'fry' the onion, then add celery, mushrooms,

peppers.  When going soft add spices.  Then add apple (I didn't bother

peeling, just cored it) and beans.  Meanwhile, scoop out the inside of

marrow (oh, cut it in half first this makes life easier).  Microwave

shells for about 3 minutes.  Stuff marrow shells with bean mixture,

pour extra over the top.

Place in oven for 50 minutes.  This is important, it was meant to

only be 30 but the TV was particularly good last night (Inspector

Morse) so I forgot all about the marrow.  This really made a difference,

the beans on the top crisped up wonderfully and became almost nut-like

in texture.  It was almost two meals in one, the crispy beans and the

stuffed marrow.

This would probably server 4-6, but somehow we managed to finish it

off between the two of us ......


stuffed-zucchini-2

Date:    Sun, 29 May 94 19:01:50 EDT

From:    "Jan Gordon" <jagordon@agsm.ucla.edu>

Stuffed Zuchinni

2 really big zuchinni, cut in half and the center cut out, leave a shell.

Chop the insides, add a chopped onion, put this in a non stick skillet

(mine is a farberware), add a teaspoon of dried marjoram and a half

teaspoon basil.  Let it all cook in its own juice (there is plenty!) till

all is tender and cooked down.  Add a couple tablespoons chopped jalapeno

peppers, (or don't if you prefer).

In the meantime, grate 2 carrots, add with 1/2 cup red lentils to 3 cups

boiling water, simmer for about 15 minutes, then add 1 cup bulgar wheat,

lower heat and let simmer, covered, for about 10 minutes, remove heat and

let stand, covered for another 10 or 15 minutes.  Add about a teaspoon or

more salt.

Add the bulgar wheat to the zuchinni, stir together,  add about 8 ounces

fatfree cheddar cheese if you like it.

Stuff into the zuchinni shells, mound up a bit.  Top with a sauce made of:

1 can crushed tomatoes,

3 or 5 cloves garlic, minced

1/2 teaspoon marjoram and 1/3 teaspoon basil

1 tablespoon chili powder

several grinds freshly ground black pepper.

put in a baking dish and bake in a 350F oven for about 45 minutes

or nuke it for about 20 minutes, covered with wax paper.


stuffed-zucchini-3

Date: Fri, 17 Mar 1995 18:33:13 -0800

From: manicd@SIRIUS.COM

BAKED STUFFED ZUCCHINI

2 zucchini, cut in half lengthwise

small onion, finely chopped

4 TB tomato sauce

1/2 tsp parsley

1 clove garlic, chopped

2 TB matzo meal

Scoop out pulp of zucchini halves. Heat pulp, omion, sauce and spices in a

pan for 5 minutes. Add matzo meal to mixture and mix well. Restuff zucchini

with mixture. Place in a baking dish with a little water on battom. Bake at

450F for 30 minutes until zucchini shells are soft.


tofu-stuffed-peppers

Date:    Wed, 31 Aug 94 08:51:15 +0900

From:    Terri Gimbert <ARTLG@wombat.newcastle.edu.au>

Peppers Stuffed with Tofu and Rice

1 onion, chopped fine

1 rib of celery, chopped fine

1/2 cup of mushrooms, chopped fine (optional)

1 cup brown rice, cooked

1 cup mixed vegetables, canned, frozen, or chopped fresh then boiled or

nuked

1 cup tofu

freshly ground black pepper

4-6 green bell peppers (capsicum)

2 cans of Campbells tomato soup

All measurements are approximate! If making your own mixed veg I suggest

carrot, potato, corn, and peas. Cut the carrot and potato small, to about

the size of the peas and corn. Microwave until tender.

Saute onion, celery and mushrooms in lots of vegetable stock until soft.

Mix equal amounts of cooked rice, mixed veg. and tofu in bowl. Add cooked

onion mixture and freshly ground black pepper to bowl.

Slice the top off of the peppers and reserve. Remove the seed from the

peppers then add peppers to boiling water. Boil very briefly, about 2 - 4

minutes. Remove from pot and rinse with cold water. Arrange peppers in

baking dish. Fill each with tofu mixture. (Extra stuffing can be frozen).

Pour tomato soup over the peppers. Replace cap over each pepper (or

sprinkle with low fat cheese). Put lid on baking dish and bake at 180

degrees Celsius or 350 degrees Fahrenheit for about 45 minutes.


cornbread-stuffing

Date:    Wed, 24 Nov 93 08:24:52 PST

From:    rfelix@netcom.com (Robbie Felix)

Cornbread stuffing

make 1 batch cornbread from Arrowhead Mills mix ( use egg substitute

eliminate fat from package directions)

* I am sure you could use something else., I like this one.

3 cloves garlic minced

1 lg onion

3-6 stalks of celery

red pepper ( optional)

" saute" veggies. Crumble up cornbread and add veggies.

Add sage to taste ( I use about 1 1/2 tsp). Moisten with 1/2 cup

vegetarian chicken flavored broth.

I add about 1 lb of seitan to this chopped in 1 inch cubes.

Bake at 350 with whatever else you are baking for about 35 minutes.


couscous-stuffing

Date:    Mon, 20 Sep 93 23:25:07 CDT

From:    <U33754%UICVM@UIC.EDU>

Mock Chicken Stuffing

2 cups cooked rice (can be leftover refridgerated, not too old or dry)

handful of dried currants

handful of dried (sweetened) cranberries

2 cups couscous

2 German celery stalks (they're one of the easiest veggies to grow, very

savory)

3 tbs nutritional yeast

salt to taste

Boil some water, add couscous, chopped up celery stalks, and dried fruit.

Cook 4 minutes or until couscous is tender.  Drain.  Blend the steaming

hot couscous with the cold cooked rice, add nutritional yeast, stir, and

salt to taste.  Serve immediately.  Tastes chickeney (if there's such a

word, savory might be more appropriate here), and the yeast really adds

to it flavorwise, as well as the extra nutrients.

Version 2: Just cook couscous with a savory herb or a veggie like German

celery, for 4 minutes.  Drain.  Stir in nutritional yeast and salt to

taste.  This is yummy.  Can't tell which is yummier.


sage-apple-stuffing

Date:    Thu, 14 Oct 93 08:27:36 EDT

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

Modification of a recipie from _Eating Well_.  I have not made it but

my mother has.  She reported that it was mild && too soggy for her

taste.  Adding a tsp of fennel might remind you of sausage-type

stuffing.  I think some raisins &&/or 1/4 cup of sherry in place of

some stock would be welcome additions as well.

Sage and Apple Dressing

8     Cups    cubed stale bread (about 12 slices)

2     stalks  celery, chopped

1     large   onion, chopped

4             apples, peeled, cored, && chopped

1-1/2 tsp     sage, rubbed dried

1     tsp     thyme, dried

1/2   Cup     chopped cranberries

1-1/2 Cup     vegetable stock

           salt && pepper to taste

  Preheat oven to 350 degrees F.  Spread bread cubes on a

baking sheet and toast for 15 or 20 minutes, until

lightly toasted.

  Heat a large non-stick skillet over medium heat.  Put

celery and onion into skillet, cover, and allow to sweat

for 5 minutes.  Add two Tbsp of the stock and stir

to release any browned bits.  Simmer until liquid

evaporates.  Add apples && two more Tbsp of stock &&

simmer, stirring, until liquid evaporates.  Stir in sage,

thyme, && 1/4 cup of stock, cover, reduce heat to low,

&& simmer until apples are tender, 5 or 6 minutes.

  Pour bread mixture into a large bowl, mix in cranberries,

drizzle with remaining stock, && season with salt && pepper.

  Transfer to a 10-cup casserole, lightly coated with

non-stick spray, cover, && bake in a 325 degree F oven

for 35 to 45 minutes.

note:

apples which maintain their shape when baked are best,

Northern Spy is *the* quintiscential choice but Golden

Delicious would be good too.


spinach-stuffing

Date:    Mon, 29 Nov 93 19:54:36 EST

From:    epenzern@reach.com (Erika Penzer -- Counsel Connect - New York )

Vera Kerekes's Thanksgiving Dressing

1/2 loaf stale french bread, cut in small cubes

1 onion, chopped fine

3-4 sticks celery, chopped

1 package frozen chopped spinach, thawed

1 lb mushrooms, sliced

1/4 cup parsley, chopped

2 egg whites (or replacer)

salt and pepper to taste

Saute onions until browned. Add celery and mushrooms and cook

until soft, about 15 minutes. Mix cooked vegetables with bread and

remaining ingredients. Bake in casserole at 375 degrees for one

hour.


stuffing

Date:    Tue, 08 Nov 94 11:07:57 EST

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

OK, it IS tested, but since I rarely follow recipes exactly all amounts

are approximations.  This is a very sticky, moist stuffing -- just how I

like it.  Those of you who prefer the top to be crispy can bake it uncovered

for the last few minutes OR broil the top till crispy.

STUFFING

1 cup chopped onions

1/2 cup pureed onions

2 cups chopped celery

1 cup pureed celery

1 cup chopped or grated carrots

1 lb fresh mushrooms or 8 oz canned mushrooms, sliced

2 Tbsp dried parsley

1 tsp poultry seasonings (I believe this is vegan), more to taste

ground black pepper to taste

ground sage to taste

1 large bag of Pepperidge Farms whole wheat/white bread mix stuffing

     cubes (the stuff without any seassonings)

vegetable broth to add moisture, if needed (about 1 to 2 cups)

Heat onions, celery, carrots, shrooms and spices/herbs in a large pot

until it all boils.  Simmer for about 5 - 10 minutes or until the chopped

onions are translucent.  Cool for 10 minutes, then add the stuffing mix.

Mix well, adding vegetable broth if necessary for moisture.  Place in a

big covered baking dish and cook in a pre-heated 350 oven for 30 minutes.

Taking the cover off during the last 10 to 15 minutes should get you

a crusty top for the stuffing.

Variations:  you can probably add some of that vegetarian Italian sausage

that comes in links (I have some but haven't tried it yet), browned first,

to the mix for a more traditional taste.  And chopped apples, chopped

spinach or any other vegetable you like can probably be added.  Even my

father-in-law, diehard New Englander and meat-and-potatoes man, liked

this.


thanksgiving-stuffing

Date:    Fri, 29 Oct 93 09:25:15 PDT

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

THANKSGIVING DRESSING

1 pound whole wheat bread, cubed

1 pound mushrooms, sliced

1 large onion, sliced

1 head celery, sliced

5 - 10 cloves garlic, minced

1 tablespoon dried sage

2 teaspoons dried thyme

black pepper

1/2 cup white wine

veggie broth or broth made from chicked flavor veggie broth mix

1 equivilent of non fat egg stuff, or not if you are vegan

salt if you need it

sautee all the veggies in white wine, I do it in batches, too much for

my biggest pan.  Add herbs to the sauteeing veggies.  Cook til veggies

are tender but not limp and mushies have let go of their juice.

Mix veggies with bread cubes.  Add egg and enough broth tomake it all

quite moist but not soupy, you know, just right.

Bake covered about 30 minutes, uncover and bake 15 minutes more.

Serve with mushroom gravy.


vegetable-stuffing

Date:    Wed, 16 Feb 94 09:40:38 -0400

From:    MPAX@pbs.org

Baked Vegetable Stuffing

2 carrots, peeled and chopped into small pieces

1 celery stalk, finely chopped

1 med onion, finely chopped

1 zucchini, chopped into small cubes

1 cup of mushrooms, chopped into small pieces

5 slices of bread with crusts removed, cut into cubes

3 Tbl lemon juice

salt and pepper to taste

Combine all of the above in a casserole dish. Then in a small bowl

combine:

1/4 cup vegetable stock

1/4 cup wine (can use 1/2 cup veg stock if you don't want to use

      the wine)

1/2 tsp sage

1/2 tsp thyme

2 Tbl fresh parsley, chopped (or 1 Tbl dried)

Whisk the above together and then poor over the vegtable mixture.

Cover and bake about 35 minutes at 350. A baked sweet potato

would go great with this.


wild-rice-stuffing

Date:    Fri, 15 Oct 93 08:14:59 CDT

From:    mindy.s.mymudes@uwrf.edu

MY FAVORITE DRESSING

6 cups stale french bread, cubed

3 cups cooked wild rice (can use the broken stuff)

1 can sliced water chestnuts

1/2 cup crasins (dried cranberries)

1/4 cup dried apricuts, cut small)

1/4 cup dried prunes (cut small)

2 cups apple cider

1 or 2 tsp. sage

mix 1 cup cider with bread, let sit until bread is soft. Mix all

ingredients togther until well incorporated, put into casserole, place

into 350 degree oven for 45 minutes, or until brown, enjoy.


wild-rice-stuffing-2

Date:    Fri, 28 Oct 94 17:09:09 PDT

From:    reggie@netcom.com (Reggie Dwork)

                    *  Exported from  MasterCook II  *

                            Wild Rice Dressing

Recipe By     : Home Cooking, Nov 1994

Serving Size  : 4    Preparation Time :0:00

Categories    : Low Fat                          Side Dish

                Vegetables                       Vegetarian

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

     1/4  C             Wild Rice -- uncooked

   1 1/4  C             Water

     1/2  C             Onion -- chopped

     1/4  C             Brown Rice

   1 1/2  Tsp           Chicken Bouillon -- vegetarian,

                         -- granules, instant

     1/2  Tsp           Dried Thyme

     1/8  Tsp           Pepper

   2      C             Fresh Mushrooms -- fresh sliced

     1/2  C             Chopped Celery

     1/2  C             Waterchestnuts -- chopped

Rinse wild rice in a strainer under cold running water for 1 min.  In med

saucepan combine wild rice, water, onion, brown rice, bouillon granules,

thyme and pepper.  Bring to boiling; reduce heat.  Simmer, covered for 45

min.

Stir mushrooms, celery and waterchestnuts into rice mixture.  Return to

boiling; reduce heat.  Simmer, covered for 10 - 20 min more, or until

celery is just tender, stirring occasionally.

Serves 8

John Wilson, Lansing Mich.

                   - - - - - - - - - - - - - - - - - -

NOTES : Formatted into MasterCook II by Reggie Dwork  reggie@netcom.com

       Cal  110.8

       Fat  0.7 g

       Carbs  23.4 g

       Dietary Fiber  2.1 g

       Protein  3.6 g

       Sodium  106 mg

       CFF  5.1%


baked-eggplant-tofu

Date:    Wed, 06 Oct 93 13:01:05 PDT

From:    Jan Gordon <jagordon@AGSM.UCLA.EDU>

BAKED EGGPLANT AND TOFU

6 Japanese eggplants, cut into 1/2 to 3/4 inch slices

1 large onion, sliced

1 head garlic left whole

1 12 ounce tub tofu, sliced - 3 grams fat per 4 ounce serving

I put all this onto a big sheet of foil, eliminates clean-up doncha

know.  I sprinkled some lemon pepper on the tofu slices.

I baked all this in a 400F oven for about 40 minutes, everything looked

well roasted by then.

I boiled 1 pound whole wheat spaghetti

 added all the veggies, including the garlic, squeezed out

dressed with about 1 1/2 cup canned crushed tomatoes and 1/3 cup

tarragon wine vinegar.


baked-tofu-nuggets

Date:    Tue, 24 May 94 07:32:21 EDT

From:    Lucinda Rasmussen <lrasmuss@PICA.ARMY.MIL>

BAKED TOFU NUGGETS

1 block Mori-Nu lowfat silken tofu (1% fat?)

2 TBSP low sodium soy sauce or tamari

1/4 cup water

    Cut tofu into 1/4 thick slabs.  *Carefully* place in a plastic bag and

    pour soy sauce and water over it.  Close bag and place in a bowl in the

    refrigerator.  Allow to marinate several hours or overnight, turning

    occaisionally.

2 TBSP nutritional yeast

1 tsp parsley

1/2 tsp garlic powder

1/2 tsp onion powder

salt/pepper to taste

cayenne pepper to taste (optional but adds a great kick)

    Mix dry ingredients together and place on a shallow plate.  *Carefully*

    coat the marinated tofu cubes in the mixture.  Lightly spray a cookie

    sheet with cooking spray and place the coated cubes on the tray.  Bake

    in a 400F oven for 30-45 minutes, or until lightly browned (cook longer

    if you want the nuggets to have more of a dense texture, less if you

    like the light cheesy texture of the silken tofu).

    This is good as a sandwich filling.  Serves 2-4, I guess.


basil-tofu

Date:    Tue, 05 Oct 93 11:04:26 EDT

From:    Thomas P Collins <tcollins@magnus.acs.ohio-state.edu>

BASIL TOFU

5 green onions, minced

6 or 8 cloves garlic, minced

1 package firm low-fat tofu, well-drained, sliced

       and marinated in soy sauce

1 cup fresh basil, chopped

1 teaspoon crushed chili pepper sauce (sambal oelek)

1 teaspoon soy sauce

cooked brown rice

Cook onions and garlic in water or stock or vinegar until

tender.  Add marinated tofu and cook another 5-10 minutes.

Stir in basil, chili pepper sauce and soy sauce and

heat through.  Serve over brown rice.


braised-tofu

Date:    Mon, 24 Jan 94 18:01:15 PST

From:    Barbara Zimmerman <barbara@crl.com>

Braised Tofu

1 pound tofu, firm, cubed

assorted veggies, broccoli, carrot, mushroom, chopped fine cauliflower

flowerets, zucchini

SAUCE MIXTURE

Tamari

Rice Vinegar

ginger

garlic powder 3/4 teas.

garlic salt 1 teas.

Marinate tofu in sauce mixture for one hour or more (preferably longer).

Braise tofu by adding some sauce mixtrue in frying pan and lay pieces

flat in pan and then cook.  turn over half way through.  Cook tofu until

liquid is pretty much gone.  Put it all together and eat.  Yummy!


garbanzo-tofu

Date:    Sat, 06 Aug 94 17:42:29 PDT

From:    Barbara Zimmerman <barbara@crl.com>

Garbanzos and Tofu

2 cans garbanzo beans, drained

1 package Mori-Nu 1% tofu cut up

1 16 ounce can whole tomatoes, mashed up

1/2 teas. cinnamon

4 cloves garlic, minced

1 onion, cut up

1/2 bottle barbeque sauce

Saute the garlic and onion in the barbeque sauce.  Add the tomatoes

making certain they are all mashed up.  Add the cinnamon.  Add the

garbanzo beans and last the tofu and heat well.  Mix it all up and enjoy.


marinated-veggies-tofu

Date:    Thu, 31 Mar 94 04:15:49 EST

From:    dp661@cleveland.freenet.edu (Dr. Neal Pinckney)

          Marinated Vegetables and Tofu en brochette

1 green bell pepper

1 sweet onion

6 new potatoes (or any other golf-ball size white potato) cut in half

1 small sweet potato or yam

12 cherry tomatoes

Prepare tofu marinade 3 to 5 days in advance (see below). Cut vegetables into

1 inch pieces and immerse in vegetable marinade. Place on skewer (10 inch/

25cm stick or longer) alternating the green pepper, potato, mushroom pieces

(from tofu marinade) tofu, onion, sweet potato, cherry tomato. Place on grill

or hibachi and turn frequently, basting occasionally with the vegetable

marinade. Cook till potato is done and tofu is golden brown. For faster

cooking, potatoes can be microwaved or boiled partially in advance.

Serve with a mix of brown and wild rice cooked in vegetable broth and whole

wheat sourdough bread.

Tofu Marinade

2 packages Mori-Nu Lite firm tofu.

1/2 oz. (15 gm) dried wild mushrooms (porcini or shitake)

1 cup water

2 t dried oregano (or marjoram)

2 cloves garlic, sliced

1/2 cup red wine vinegar or sherry vinegar

1/2 cup tamari (or salt-reduced shoyu)  +

4 cloves (the spice)

1/2 t salt and several twists of freshly ground black pepper

Cut tofu into 1 inch (2.5 cm) slabs, let drain on a slanted board. Weigh down

to press out the water (so marinade will be absorbed and not diluted) with a

heavy object (a can of tomatoes, etc.).

Toast oregano (or marjoram). Simmer mushrooms in a cup of water for 15

minutes, add all other marinade ingredients and then strain through a coffee

filter. Place tofu in a non-corrosive dish or container and cover with

marinade.   Keep in refrigerator 3 to 5 days.

Tofu marinade can be used again if the tofu was well drained. After removing

tofu, boil. strain and refrigerate.

Vegetable Marinade

2 T red wine vinegar

1 clove garlic, finely chopped

1 T Dijon mustard

1 T herb mixture (parsley, thyme, marjoram; all finely chopped)

1 t corn starch

salt and pepper

Dip vegetables (but not the tofu or mushrooms) in vegetable marinade

and arrange on skewer, alternating veggies, tofu, mushrooms, etc.

On barbeque/hibachi, rotisserie or under broiler, turning often,

cook until done and evenly browned.

(This recipe is adapted from a menu item at Greens, a gourmet

vegetarian restaurant at Fort Mason in San Francisco.)


mushroom-tempeh

Date:    Thu, 09 Dec 93 10:29:42 EST

From:    Christina Hulbe <chulbe@magnus.acs.ohio-state.edu>

Tempeh aux Champignons En Crou^te

Ode to Rhizopus oligosporus

Noble tempeh,

lately maligned.

I think you're grand,

and unrefined!

No, its not meat

you try to be.

You're for cultured

company.

            serves four

8     oz.   tempeh, any variety

4     Cups  dark vegetable stock

1           bay leaf

4           black peppercorns

1     med.  yellow onion

2     lbs   mushrooms, a mix of buttons (or field) and

            portobello

1/4   tsp   celery seed

3     Cups  dark vegetable stock

6     Tbsp  unbleached white flour

6           garlic cloves, roasted

3     Tbsp  sun dried tomatoes, minced

1     Tbsp  fresh rosemary, minced

1/2   Cup   dry sherry

            salt and freshly cracked pepper to season

1/2   lb    oblong (or rectangular) loaf of wholemeal bread,

            unsliced

The Crou^tes:

      Heat oven to 450 degrees, F.  Cut bread into four equal

slices.  Cut (or pinch) out a well in the center of each slice.

Press the bread down on the sides and bottom to make an

open-topped case with sides 1/2 - 1/4 inch thick.  Place the

crou^tes on a baking sheet and toast lightly, for 5-10 minutes.

Either fill and serve immediately or set aside and reheat at 350

degrees F for several minutes before serving.

Tempeh aux Champignons

      In a 3 quart saucepan, bring 4 Cups vegetable stock, bay

leaf, and peppercorns to a rolling boil.  Add the tempeh, whole,

right from the freezer, to the stock.  Reduce heat and simmer,

turning occasionally, for 15 minutes.  Remove from heat and

set aside, covered.

      While the tempeh is simmering, slice the onion into thin

rings.  To soften, put the sun dried tomatoes in a small bowl

and pour over them enough boiling water to cover.  Mince the

rosemary and using a knife, coarsely puree the roasted garlic.

Braise/deglaze (instructions follow) the onions in a medium

sized (or large) non-stick skillet, using the tempeh cooking

liquid as needed.  While the onions are cooking, wash and trim

the mushrooms.  Cut large buttons in halves or quarters and

portobellos into 1/2 inch thick strips.

      Put a large non-stick skillet on medium heat.  Toast the

flour in the skillet, stirring constantly, until it begins to smell

toasted and turns the slightest shade darker.  Pour the flour

into a small bowl to cool.  Warm 2 1/2 of the 3 cups of

vegetable stock in a 3 quart saucepan over medium heat until it

begins to steam.   Mix the toasted flour with the remaining 1/2

Cup of stock and whisk it into the stock in the saucepan.  Cook

over medium-low heat, stirring constantly, until the sauce

begins to thicken.  Reduce heat to very low and add the

rosemary, garlic, tomatoes, and onions.  Continue to cook the

sauce while making the remaining preparations.

      Heat the large non-stick skillet over medium-high heat.

Put the mushrooms in the pan and cover.  Let them cook,

undisturbed, until steam makes the lid dance (if its a light-

weight lid), about 8 minutes.  The mushrooms will release a lot

of moisture.  Add celery seed and 1/4 Cup sherry, reduce heat

to medium and cook, stirring frequently, until the liquid

evaporates.  Deglaze the pan with a bit of the tempeh cooking

liquid.

      Remove the tempeh from its cooking liquid and cut it

into 1/2 inch dice.  Season the brown sauce with salt and pepper

(at least 1/2 tsp of pepper).  Pour the mushrooms into the sauce,

stir in the diced tempeh and finish the sauce with the remaining

1/4 cup sherry.

      Place a warm crou^te in the center of each serving plate

and fill with 1/4 of the Tempeh aux Champignons.  Serve

immediately.

Notes:  This would be nice preceded by a light winter vegetable

soup, maybe cubes of baked winter squash in an onion broth,

and followed by a spinach, radichio, and pear or apple salad

dressed with raspberry vinegar.  You could prepare the sauce

and let it rest, covered, over very low heat, and warm the oven

for the crou^tes, while the soup is served.  After the soup, briefly

toast the crou^tes, and serve.

Braise/deglazed Onions:  Heat a non-stick skillet over medium

flame.  Separate thinly sliced onion rings and put them in the

pan.  Let the onions cook, undisturbed, until they just

begin to brown and stick.  Add 1 Tbsp water or vegetable stock

to the pan and stir to dissolve browned bits.  Continue to cook

until onions again brown and stick.  Deglaze with another Tbsp

of water or stock.  Repeat this procedure until the onions are

richly browned.  This will take 15 or 20 minutes.


mushroom-tofu-verde

Date:    11 Feb 94 11:30:00 PST

From:    <"HEANEY.RAY_K"@portland.va.gov>

Mushroom-tofu verde

Ingredients:

1 onion, diced

5 lg cloves garlic, minced

1/2 C red bell pepper, diced

1 tsp cumin seed

12 oz browm mushrooms, halved or quartered depending on size

1 16oz container of fresh green salsa *see note

6oz extra firm, low-fat tofu, cut in 1/2 inch cubes

1T veg stock powder (opt)

Cilantro, green onion, crushed red chili for garnish

Method:

Saute the onion, garlic, bell pepper, and cumin seed in veg stock

until soft.  Add the mushrooms and continue to cook until they begin

to release theri juices.  Pour in the salsa and add the tofu.  Mix in

the veg stock powder.  Bring to a boil and simmer for 15 minutes.

Season to taste.  Serve with the garnishes over rice (I made Spanish rice).

* I used a fresh green salsa from my local HFS. Ingredients are tomatillo,

   mild green chili, jalepeno chili, onion, garlic, cilantro and lime

   You can make your own or use a jar (like Mrs. Renfrow's brand).


spicy-tofu-kabobs

Date:    02 May 94 09:29:46 CDT

From:    "Donna Sullivan" <donna_sullivan@MathWorks.Com>

Spicy Tofu Kabobs

1 1/2 ilbs firm tofu, cut into 1 1/2" slabs (see Note below)

1/4 cup hosin sauce (available in almost any market  with the soy sauce)

1/4 cup Chinese rice wine or sake

2 1/2 TB soy sauce

1 1/2 TBL sugar

1 1/2 TBL catsup

1 TBL minced garlic (three cloves)

1/2 TBL minced gingerroot

2 red bell peppers, seeded and cut into 1 inch squares

12 button mushrooms

12 small white boiling onions, peeled (bottled onions work fine)

* Note: FIrst press the tofu. To do this, cut the tofu into 1 1/2 " slabs and

lay each on a paper towel. Top with another paper towel and lay a heavy plate

on top of each slab. Leave them this way for 15 min. This firms up the tofu

so it doesn/t fall apart on the kabobs. When ready to use the tofu, remove

the plate and towels and cut the tofu up into 1 inch cubes.

In a medium sized bowl, whisk together hosin, wine or sake, soy sauce, sugar,

catsup, garlic, and ginger until combined. Add tofu and toss gently to

coat. Let stand covered at room temperature for 1 hour.

Remove the tofu with a slotted spoon. Add peppers, mushrooms, and onions to

the marinade. Toss to coat.  Drain off the remaining marinade.

Thread tofu (carefully) and vegetables onto 12 skewers. Place skewers on the

grill (or on a single layer on a broiler pan if you do them in the oven).

Brush with marinade and grill10 minutes. Turn skewers over and brush with

remaining marinade. Griil 10 - 15 minutes longer or until vegetables are

tender. Serves 4 (3 skewers each.)


tofu-loaf

Date:    Fri, 01 Oct 93 17:56:18 EDT

From:    Lana Porter <lana@ego.psych.mcgill.ca>

TOFU LOAF

1 medium onion

1 cup rolled oats (or whole grain bread crumbs or crushed cornflakes)

1 1/2 pounds tofu, mashed

1/2 cup chopped parsley

1/3 cup soy sauce

1/3 cup ketchup

2 Tbsp. dijon mustard

1/4 tsp. black pepper

1/4 tsp. garlic powder

1) Preheat oven to 350 degrees fahrenheit

2) Mix all ingredients together.

3) Press the mixture into a teflon loaf pan (you can spray a bit of PAM)

4) Bake for one hour.

5) Let cool about 15-20 minutes before trying to remove from pan.

6) Slice and enjoy!

This loaf also freezes well - I slice it up then

wrap the sliced loaf in wax paper and plastic wrap and stick it in the

freezer.  I calculated the calories per slice if you were to slice the

loaf into 9 one-inch slices (and using the rolled oats): 150 cal/slice.


tofu-mushrooms

Date:    Mon, 19 Jul 93 15:15:57 MDT

From:    seb1@bighorn.dr.att.com

Tofu with Mushrooms and Snow Peas

(adapted from Gourmet)

1 large onion, cut in half lengthwise and sliced

3 cloves of garlic, minced

4 tsp ginger, minced

3/4 lb mushrooms, sliced

3/4 lb firm tofu, wrapped in paper towel for 15 minutes, sliced in 1/4" slices

5 tbl soy sauce (mushroom is best, reduced sodium if you worry about that)

2 tsp cornstarch dissolved in 4 tbl cold water

1 cup water

3/4 lb snow pea pods, strings removed

rice

Cook onions in nonstick skillet with a little water until golden brown.

Add mushrooms and cook until they have released moisture and it has

almost all evaporated.

Add garlic and ginger. Cook for 1 minute.

Add tofu, soy sauce, cornstarch mixture and water. Bring book to a boil.

Lower to a simmer for 5 minutes, turning tofu so that it cooks in sauce on all

sides.

Add snow peas and cook until crisp tender.

The sauce is not thick. If you want a thicker sauce, use more cornstarch.

Serve over rice. With sufficient rice this should feed 4 easily.


tofu-steaks

Date:    Thu, 03 Feb 94 13:39:40 PST

From:    therese@garnet.berkeley.edu

(adapted from a recipe in the New Laurel's Kitchen) It makes great

sandwiches....

Tofu "Steaks"

1 lb firm tofu

water/stock for sauteing

1 onion (or 1/2 onion and 4 scallions), chopped

1 stalk celery, chopped

2 cloves garlic, pressed or chopped

1/4 cup tomato paste

2 Tbls shoyu (soy sauce)

2 Tbls vinegar

1/2 tsp prepared mustard

2 cups water or stock

cayenne and/or black pepper to taste

Cut tofu into 1/4 inch thick pieces about the size of the bread you

want to serve it on (I got 12 slices from a pound of tofu).  Combine

the tomato paste, soy sauce, vinegar, mustard, and stock in a small

bowl.  Heat the stock or water to boiling in a shallow skillet, and

sauce onion, garlic, and celery until just tender.  Add sauce and

bring to a boil, then simmer 5 minutes.  Add tofu slices, making sure

that they are covered with sauce (try to get them in a single layer,

with only slight overlaps if possible.  Cook uncovered for about 20

minutes, until most of the sauce has cooked away.

You can also cook this partially covered for 20 minutes and serve

it over rice.  I combined the methods by cooking it covered for 15

minutes, scooping some out to have with rice, then cooking the remaining

stuff uncovered until the sauce was gone.  This is a good dish, but I

think next time I'll make it more of a barbeque sauce by adding some

molasses and ketchup.


tofu-stir-fry

Date:    Mon, 14 Feb 94 13:30:03 PST

From:    janett@elan.elan.com (Janett Peace)

Tofu and Vegetable Stir Fry

1/2 cup water

1/4 cup dry sherry

2 T. soy sauce

1 T. cornstarch

1 tsp. sugar

1 tsp. veggie "chicken type" seasoning (I used a bulk brand)

3/4 tsp. ground ginger (I would recommend 1/2 tsp.)

1 Cup thinly sliced carrots

1 clove garlic, minced

3 Cups broccoli flowerets

6 oz. tofu, cubed (I used MoriNu Lite extra firm)

Hot cooked brown rice

Stir together water, dry sherry, soy sauce, cornstarch, sugar, seasoning

and ginger. Set aside. Spray a wok or skillet with non-stick spray (so it

says...I used about 2 T. water - no spray...no oil). Preheat skillet over

medium heat. Add carrots and garlic and stir-fry for 2 minutes. Add broccoli

and stir-fry 3-4 min. more or until veggies ar crisp tender. Push veggies

from center of skillet. Stir sauce and add to center of skillet and stir

until thick and bubbly. Add tofu. Stir all ingredients together to coat

with sauce. Cook and stir one minute. Serve over hot cooked brown rice.

Serves atleast 2. (I say 3 to 4)

Nutrition info listed says:

327 cal.    5 g fat (but I used lite tofu) o cholesterol

Should be 13% fat or less depending on the tofu you use.


tomato-tofu-rice

Date:    Thu, 06 Apr 95 12:45:59 PDT

From:    Heather Brown <heather@EECS.Berkeley.EDU>

Tomato-Tofu over Rice (or Pasta)

10 ripe roma tomatoes

1 large onion

several cloves of garlic (we like lots)

red bell pepper (optional)

1/2 block low fat tofu

Saute the onions and garlic in water or white wine, deglazing

them a couple of times.  Meanwhile cut up the tomatoes and rinse

and cut up the tofu (I love the White Wave version, since it's

firm enough not to fall apart when stirred).  Add the tomatoes

and tofu and cook until the tomatoes are nearly ready and add

the red pepper.  The pepper should be barely cooked.

We serve this over Japanese rice cooked in a rice cooker, but

other rices and pasta are also good.  If we want more sauce

or the tomatoes aren't exquisite, we sometimes stir in some

pasta sauce along with the tomatoes.


veg-tofu-triangles

Date:    Wed, 31 Aug 94 08:51:15 +0900

From:    Terri Gimbert <ARTLG@wombat.newcastle.edu.au>

Vegetable and Tofu Triangles

1/2 cup carrot, grated

1/2 cup zucchini, grated

1/2 cup frozen spinach, thawed

1/2 cup firm tofu -or- fat free ricotta cheese

1/2 cup fat free cheddar or mozzeralla cheese, grated (optional)

herbs and spices to taste

4 sheets of frozen puff pastry -or- 8 sheets frozen phyllo pastry

1 egg white, beaten (optional)

1 teaspoon sesame seeds (optional)

Grate vegetables in food processor. (Try different veggies. If you don't

have all of the 3 listed you can use just 1 or 2.) Process tofu in food

processor until crumbly. Mix vegetables, tofu, and cheese together in bowl.

Mix in herbs and spices such as dried basil, coriander, onion powder,

garlic powder, freshly ground pepper, etc.

Line a baking tray with grease proof baking paper or spray lightly with

oil. Cut pastry sheet into 4 squares. Put about 1 heaping tablespoon (or as

much as will fit) of the vegetable mixture onto square. Fold into triangle

shape, sealing with beaten egg white or water. Put triangle onto baking

tray. Repeat until you run out of pastry or veggies. (Extra veggie mixture

can be frozen). Poke a couple of holes in the top of each with a knife. If

you wish, brush the top of each triangle with egg white and sprinkle with

sesame seeds.

Bake 180 degrees Celsius or 350 degrees Fahrenheit for about 20 minutes.

Serve with mashed potatoes!


basil-cinnamon-vinegar

Date:    Tue, 17 Aug 93 10:19:01 EDT

From:    EPATRICK@PEARL.TUFTS.EDU

From the August issue of Gourmet magazine.

Once steeped, this vinegar is supposed to "keep for several months.

(Garnishes and other solids left in the jar, however, may discolor or

break down.)"

Opal-Basil Cinnamon Vinegar

1 cup packed opal basil leaves including any blossoms, plus

sprigs for garnish, rinsed and spun dry

3-inch cinnamon stick, broken in two

2 cups white-wine vinegar

  Put the basil leaves and blossoms in a very clean 1-quart

glass jar and bruise them with a wooden spoon.  Add the cinnamon

and the vinegar and let the mixture steep, covered with the lid,

in a cool dark place for at 4 days to 2 weeks.  Strain the

vinegar through a fine sieve, pour it into 2 very clean 1/2-pint

glass jars.  Add the basil sprigs and seal the jars with the

lids.


blackberry-vinegar

Date: Tue, 01 Aug 95 15:24:20 -0500

From: Ann Miner <annminer@nauticom.net>

                    *  Exported from  MasterCook II  *

                         Sweet Blackberry Vinegar

Recipe By     : Cooking Light Magazine, July/August 1994 Serving Size  : 32

 Preparation Time :0:00 Categories    : Salad Dressings

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1 1/2  cups          blackberries -- fresh

   1      cup           rice vinegar

   1      cup           sugar

     Place blackberries in a food processor bowl and process

until smooth.  Combine blackberry puree and vinegar in a bowl; cover and let

stand at room temperature for 24 hours, stirring occasionally.  Strain

mixture into a large saucepan; discard seeds.  Stir in sugar; bring to a

simmer, and cook for 5 minutes.  Remove from heat, and let cool. Pour

vinegar into decorative jars, and seal with airtight lids.  Can be stored

for up to three months.  Makes 2 cups.

                   - - - - - - - - - - - - - - - - - -


caraway-vinegar

Date:    Tue, 17 Aug 93 10:19:01 EDT

From:    EPATRICK@PEARL.TUFTS.EDU

From the August issue of Gourmet magazine.

Once steeped, this vinegar is supposed to "keep for several months.

(Garnishes and other solids left in the jar, however, may discolor or

break down.)"

Sage Caraway Vinegar

1 cup packed fresh sage leaves plus sprigs for garnish, rinsed

and spun dry

1 1/2 teaspoons caraway seeds, bruised with a rolling pin

1 3/4 cups cider vinegar

1/4 cup water

  Put the sage leaves in a very clean 1-qt glass jar and bruise

them with a wooden spoon.  Add the caraway seeds, the vinegar,

and the water and let the mixture steep, covered with the lid, in

a cool dark place for 4 days to 2 weeks.  Strain the vinegar

through a fine sieve into a glass pitcher, discarding the solids,

and pour it into 2 very clean 1/2-pint glass jars.  Add the sage

sprigs and seal the jars with the lids.


chili-vinegar

Date:    Tue, 17 Aug 93 10:19:01 EDT

From:    EPATRICK@PEARL.TUFTS.EDU

From the August issue of Gourmet magazine.

Once steeped, this vinegar is supposed to "keep for several months.

(Garnishes and other solids left in the jar, however, may discolor or

break down.)"

Chili Vinegar

20 2-inch-long dried chilies

2 cups white-wine vinegar

  In a very clean 1-qt glass jar combine the chilies and the

vinegar and let the mixture steep, covered with the lid, in a

cool dark place for at lease 2 days and up to 2 weeks, depending

on the strength desired. Strain the vinegar through a fine sieve

into a glass pitcher, reserving 2 chilies for garnish and

discarding the rest, and pour it into 2 very clean 1/2 pint glass

jars.  Ad the reserved chilies and seal the jars with the lids.


dill-vinegar

Date:          Sat, 7 Oct 1995 11:47:33 +0000

From: "Ann Miner" <annminer@pgh.nauticom.net>

                    *  Exported from  MasterCook II  *

                            Fresh Dill Vinegar

Recipe By     :

Serving Size  : 1    Preparation Time :0:00

Categories    : Condiments                       Food Gifts

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

                        -----NORMA WRENN NPXR56B-----

   2      cups          Sugar

   3      tablespoons   Salt

   2                    Onions -- quartered

   2                    Whole banana peppers -- cut up

   3                    Cloves garlic

   4                    Or 5 heads and sprigs fresh

                        Dill

                        White vinegar

In a quart jar mix the sugar, salt, onions, peppers, garlic and

fresh dill.  Fill with vinegar and refrigerate for at least 1 week

before using. Keep refrigerated and use as desired. To replenish,

add more sugar, salt and vinegar as vinegar is used.  To make into a

salad dressing, combine 1 part dill vinegar with 3 parts salad oil.

Use this dressing over fresh fruit or salad greens. Source: Howard

Bishop, Gainesville, Florida; Southern Living Hall of Fame; Southern

Sideboards; Junior League of Jackson, Mississippi

                   - - - - - - - - - - - - - - - - - -


fruited-wine-vinegar

Date: Tue, 01 Aug 95 15:24:20 -0500

From: Ann Miner <annminer@nauticom.net>

                    *  Exported from  MasterCook II  *

                           Fruited Wine Vinegar

Recipe By     :

Serving Size  : 1    Preparation Time :0:00

Categories    : Condiments                       Gifts

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

                        ALLEN   (GRDG72B)

   1 1/2  cups          White wine vinegar

     1/2  cup           White table grapes

   2      cups          Fresh pineapple -- cut into sticks

          of            orange rind

   1                    Strip  pickled red pepper

Warm the vinegar in a saucepan. Place the grapes; pineapple, orange rind and

pepper in a sterilized jar or bottle and pour in the warmed vinegar. Cap and

allow to stand for a few days before giving. Formatted by Elaine Radis

                   - - - - - - - - - - - - - - - - - -


jalapeno-garlic-vinegar

Date:          Sat, 7 Oct 1995 11:47:33 +0000

From: "Ann Miner" <annminer@pgh.nauticom.net>

                   - - - - - - - - - - - - - - - - - -

                    *  Exported from  MasterCook II  *

                         Jalapeno Garlic Vinegar

Recipe By     :

Serving Size  : 1    Preparation Time :0:00

Categories    : Food Gifts                       Nw

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

                        Lori Norman rfhh52e

   2                    Jalapeno peppers -- slit

   2                    Cloves garlic; split -- peeled

                        Wine or apple cider vinegar

                        Pint jar -- sterilized

   Cut a few small slits in 2 jalapeno peppers, and place in a

sterilized pint jar with 2 cloves split peeled garlic.  Heat wine or

apple cider vinegar to just below the boiling point.  Fill jar with

vinegar and cap tightly. Allow to stand 3 to 4 weeks.

   Strain vinegar, discarding peppers and garlic.  Pour vinegar into a

clean sterilized jar.  Seal tightly.

   Use in dressing for taco, tomato and onion  salads, or when making

salsa. Source: *P Salads 4/25/93 MM Format Norma Wrenn.


lemongrass-vinegar

Date:    Tue, 17 Aug 93 10:19:01 EDT

From:    EPATRICK@PEARL.TUFTS.EDU

From the August issue of Gourmet magazine.

Once steeped, this vinegar is supposed to "keep for several months.

(Garnishes and other solids left in the jar, however, may discolor or

break down.)"

Lemongrass Vinegar

3 stalks of lemongrass

2 cups rice vinegar

  Slice thin the bottom 8 inches of the lemongrass stalks, put

the slices lemongrass in a very clean 1-qt glass jar, and bruise

it with a wooden spoon.  Add the vinegar and let the mixture

steep, covered with the lid, in a cool dark place for at lease 4

days and up to 2 weeks, depending on the strength desired.

Strain the vinegar through a fine sieve into a glass pitcher,

discarding the lemongrass slices, pour it into 2 very clean 1/2

pint glass jars, and seal the jars with the lids.


pepper-herbed-vinegar

Date:          Sat, 7 Oct 1995 11:47:33 +0000

From: "Ann Miner" <annminer@pgh.nauticom.net>

                    *  Exported from  MasterCook II  *

                          Pepper Herbed Vinegar

Recipe By     :

Serving Size  : 5    Preparation Time :0:00

Categories    : Condiments                       Gifts

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1      bn            Fresh parsley

  10                    To 12 fresh jalapeno peppers

                        Cut in half lengthwise

  10                    To 12 large cloves garlic

                        Cut in half lengthwise

   1      large         Sweet red pepper -- cut into

                        Strips

   1      large         Green pepper -- cut into

                        Strips

   1                    Lemon -- sliced

   2                    (17-ounce) bottles white

                        Wine vinegar

                        Additional parsley sprigs

                        Jalapeno peppers -- garlic

                        Cloves -- pepper strips and

                        Lemon slices

Place first 6 ingredients in a large glass container.

Bring vinegar to a boil, and pour over parsley mixture. Cover and

store at room temperature 2 weeks.

Pour vinegar mixture through a large wire mesh strainer into

bottles, discarding solids. If desired, add additional parsley

sprigs, jalapeno peppers, garlic cloves, pepper strips, and lemon

slices.


raspberry-mint-vinegar

Date: Tue, 01 Aug 95 15:24:20 -0500

From: Ann Miner <annminer@nauticom.net>

                    *  Exported from  MasterCook II  *

                          Raspberry Mint Vinegar

Recipe By     :

Serving Size  : 1    Preparation Time :0:00

Categories    : Condiments                       Sauces

                Food Gifts

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

                        -----PATRICIA DWIGANS FWDS07A-----

   1 1/2  cups          Fresh mint -- packed plus

                        Sprigs for garnish -- rinsed

                        Spun dry

   3      cups          Raspberries -- picked over

   2      cups          Rice vinegar (available at

                        Asian markets and some

                        Supermarkets)

Put the mint leaves in a 1 quart glass jar and bruise them. Add the

raspberries and mash them with a wooden spoon. Add the vinegar and let the

mixture steep covered with the lids in a cool dark place for at least 4 days

and up to 2 weeks. Strain the vinegar thrugh a fine sieve and discarding the

solids pour into 2 1/2 pint glass jars. Add the mint sprigs and seal the

jars with the lids. Makes 2 cups Source: Gourmet August 1993  MM format

Norma Wrenn npxr56b

                   - - - - - - - - - - - - - - - - - -


raspberry-vinegar

Date:    Fri, 15 Jul 94 10:31:54 CDT

From:    LEA TALLEY <LIVANMERKEST@msuvx2.memphis.edu>

Rasberry Vinegar

Prep time:  2 weeks

Recipe By:	Commercial Appeal Newspaper 6/15/94

Amount	Measure	Ingredient	Preparation Method

1 	pound	raspberries	fresh

5	cups	white wine vinegar

1 	tblsp.	sugar

Combine raspberries and vinegar in a sterilized glass jar with an airtight

seal.  Leave in a warm place to steep, shaking jar occasionally.

After 2 weeks, strain vinegar from raspberries using a fine strainer. Press

raspberries gently to extract flavor.

Add vinegar and sugar to a saucepan.  Over low heat, simmer for 10 minutes.

Transfer to sterilized jars or bottles.  If desired, place a few ripe berries

in the bottle.


rosemary-vinegar

Date:    Tue, 17 Aug 93 10:19:01 EDT

From:    EPATRICK@PEARL.TUFTS.EDU

From the August issue of Gourmet magazine.

Once steeped, this vinegar is supposed to "keep for several months.

(Garnishes and other solids left in the jar, however, may discolor or

break down.)"

Rosemary Garlic Red-Wine Vinegar

1 cup fresh rosemary leaves plus long sprigs for garnish, rinsed

and drained well

8 large garlic cloves, halved

2 cups red-wine vinegar

  In a very clean 1-qt glass jar combine the rosemary leaves,

the garlic, and the vinegar and let the mixture steep, covered

with the lid, in a cool dark place for at lease 4 days and up to

2 weeks, depending on the strength desired.  Strain the vinegar

through a fine sieve into a glass pitcher, reserving the garlic

and discarding the rosemary leaves, and pour it into 2 very clean

1/2 pint glass jars.  Add a rosemary sprig and some of the

reserved garlic to each jar and seal the jars with the lids.


tarragon-vinegar

Date:    Tue, 17 Aug 93 10:19:01 EDT

From:    EPATRICK@PEARL.TUFTS.EDU

From the August issue of Gourmet magazine.

Once steeped, this vinegar is supposed to "keep for several months.

(Garnishes and other solids left in the jar, however, may discolor or

break down.)"

Tarragon Green-Peppercorn Vinegar

1 cup packed fresh tarragon leaves plus sprigs for garnish,

rinsed and spun dry

1 T. freeze-dried green peppercorns, cracked coarse, plus whole

peppercorns for garnish

2 cups white-wine vinegar

  Put the tarragon leaves in a very clean 1 qt glass jar and

bruise them with a wooden spoon.  Add the cracked peppercorns and

the vinegar and let the mixture steep, covered with the lid, in a

cool dark place for at 4 days to 2 weeks.  Strain the vinegar

through a find sieve into a glass pitcher, discarding the solids,

and pour it into 2 very clean 1/2 pint glass jars.  Add the

tarragon sprigs and the whole peppercorns and seal the jars with

the lids.