{AUTUMN STEW}

We had this soup growing up. It's still one of my favorites.

3 c. water

1 onion, chopped

1 c. celery, chopped*

1 1/2 c. carrots, chopped

2 c. potatoes, diced

1 qt. canned tomatoes (2 cans diced)**

1/4 c. pearled barley***

1 t. salt

1 bay leaf

1 t. kitchen bouquet

1/8 t. basil

1/4 t. pepper

1/2 t. garlic, minced (1 clove)

1 t. dried parsley

1/2 t. vegetarian worcestershire sauce

• Put 3 cups water in large pot; start heat.

• As water is coming to boil, chop and add vegetables in this order: onion, celery, carrots, potatoes.

• Add tomatoes, seasoning, and barley.

• Simmer until vegetables are tender.

*Mom taught me to save the center of celery stalks (leaves and all) to be used in soups. This works great here.

**I blend the tomatoes before adding them.

***When I have leftover brown rice, I throw it in the last 5 minutes or so, instead of the barley.

Note: I have also added dried vegetable soup mix (specifically this one from SanFrancisco Herb Co.). It's a great way to rotate some of your food storage. When I do this, I just add another cup of water or so.

Pressure Cooker Instructions:

Put all ingredients in pressure cooker and cook on low pressure, 1 minutes, quick release.

{GRAVY}

1/4 c. water

1/2 c. onion, chopped

1 T. garlic, minced

3 c. water

1/4 c. soy sauce

1/4 c. nutritional yeast

1 T. vegetable broth powder

1 1/2 t. poultry seasoning (or 1 t. ground sage)

1/4 t. pepper

1 T. corn starch (optional for thicker gravy)

1/4 c. whole wheat flour

1/2 c. water

• Saute onions and garlic in 1/4 cup water until transparent.

• Meanwhile, in a separate container, whisk together 3 cups cold* water with remaining ingredients, except for flour.

• When onions and garlic are done sauteing, whisk flour into 1/2 cup of water.**  Add to onions and garlic.  Whisk to prevent lumps.

• The flour, onion, garlic mixture should thicken pretty quickly.  As it starts to thicken, slowly add remaining ingredients.

• Cook on medium heat until desired thickness.

*The water should be cold to prevent the corn starch from forming lumps.

**I added this step because I was tired of fighting lumps of flour when I just added the flour straight to the sauteing onions and garlic.

{GREAT NORTHERN BEAN SOUP}

This is a my very favorite soup. I've adapted it from a recipe given to me by my mother-in-law.

3 c. water

1 T. vegetable broth powder

1 to 2 c. potatoes, diced

2 carrots, diced or grated

1 large sweet onion, chopped

1 clove garlic, minced (1/2 t. fridge garlic)

2 T. fresh cilantro

1 T. dried basil

2 t. chili powder

1/4 t. ground cloves

1 t. salt

2 cans great northern beans, undrained*

1 c. frozen sweet white corn**

• Cook all ingredients, except for corn, until vegetables are desired texture.

• Add frozen corn, and serve.

*Any variety of white bean works.

**I love Costco's sweet white corn in this.

Pressure Cooker Instructions:

Put all ingredients except corn in a pressure cooker. Cook on low pressure, 1 minute, quick release. Add corn.

I actually turn the pressure cooker on (low pressure, 1 minute, start) but leave the lid off as I chop and add ingredients in this order: broth, onion, garlic, carrots, potatoes, beans, spices. This allows the onions and garlic to soften and start to cook before the other ingredients.

{CALCIUM}

A lot of people wonder where vegans get their calcium.  The human body is very efficient at absorbing as much calcium as it needs, so getting enough dietary calcium is rarely a problem.  Plant foods are a great source of calcium, and it's actually more easily absorbed than calcium from dairy products.  For thousands of years, people didn't drink cow's milk at all and their bones fared just fine.  In fact, countries where people eat more dairy products have much higher rates of osteoporosis.  If you'd like to read more about calcium and what foods are the best sources, you can read This article from Physician's Committee for Responsible Medicine.  Dr. Fuhrman also has a great article on calcium and osteoporosis.  Here's the link (it's a little more scientific, but still very interesting).

*Some of the largest animals (elephants, giraffes, cows, etc.) are primarily vegan and they build huge massive strong bones simply out of the plants they eat. If greens can grow an elephant, I'm sure they can grow a human!  

*photo from Dr. Mcdougall

{CHOCOLATE CHIP COOKIES}

These are really good - and the only fat is in the chocolate chips. You can buy grain sweetened chocolate chips at most health food stores. They are a little bit more muffin-like than normal chocolate chip cookies, but so much better for you, and still good.

3/4 c. applesauce
3/4 c. pure maple syrup
1 t. vanilla
1 t. cinnamon
1/2 t. salt
1 t. baking soda
1/2 t. baking soda
2 c. whole wheat flour
1/4 c. rolled oats
1/4 c. grain sweetened chocolate chips

• Mix wet ingredients, add spices, then mix in flour and oats. Mix in chocolate chips, and drop onto ungreased cookie sheet.

• Bake at 350 for 8-10 minutes.

{DATE BALLS}

This is a great snack/treat - not low in fat, but the fat it does have is good fat. My kids LOVE these. This is the first recipe we tried - but there are many variations that are excellent too.

1 c. raw almonds
1 c. walnuts
1/2 c. raw shelled sunflower seeds

• Mix in food processor for 60 seconds, then add:

13-15 dates, pitted
1 tsp cinnamon
1 tsp vanilla
1-2 T. unsweetened cocoa powder

• Mix for another 60 seconds, then roll into 1 inch balls. Store in a tupperware in the fridge.

*Today when I made them I didn't have walnuts, so I used 1/2 c. oats instead. I also added 2 T. of healthy peanut butter. Delicious!

{ ARTICHOKE PASTA }

Fat-free Recipe:


water to saute
2 c. chopped onions
2 T. minced garlic
1/2 t. dried oregano (or 1/2 T. fresh)
1/2 t. dried basil (or 1/2 T. fresh)
1/4 to 1/2 t. black pepper
1/2 t. salt

2 cans (14 oz) diced tomatoes (or tomato sauce)

1 can artichoke hearts (1 1/2 c.), drained and rinsed
1/4 c. chopped fresh parsley
1/4 c. nutritional yeast

• Saute onions through salt in water until onions are transparent.
• Add tomatoes (or sauce) and simmer for 30 minutes, stirring frequently.
• Add artichokes, parsley, and nutritional yeast, and simmer 5 minutes.
• Serve over whole wheat pasta.

Original Recipe:

2 jars (6 oz. each) Marinated Artichoke Hearts
2 c. chopped onions
2 T. minced garlic
1/2 t. dried oregano – or 1/2 T. fresh
1/2 t. dried basil – or 1/2 T. fresh
1/2 t. black pepper
1/2 t. salt
2 cans (14 oz) diced tomatoes
1/4 c. chopped fresh parsley
1/4 c. vegan parmesan cheese

• Drain artichoke marinade and save. Combine marinade with onions, garlic, oregano, basil, salt, and pepper. Sauté over med/low heat until the onions and garlic are soft and translucent (10 min). Add tomatoes and simmer 30 minutes. Add artichoke hearts, parmesan, and parsley. Stir and simmer 5 minutes.

• Six portions – enough for 1 pound of whole wheat pasta (fettuccine, angle hair, cheese tortellini).

{APPLE CRISP}

This is a fat-free apple crisp recipe that is DELICIOUS!

Preparation Time: 20 minutes
Cooking Time: 40-50 minutes
Servings: 9

4 large firm apples, peeled and sliced
1 T. lemon juice
1/2 t. cinnamon
1/2 c. raisins or currents
3/4 c. Grape Nuts cereal
3/4 c. rolled oats
1/2 t. cinnamon
1/2 c. maple syrup
2/3 c. apple juice
1 t. cornstarch

• Preheat oven to 350 degrees.

• Place the apple slices in a bowl and toss with the lemon juice and cinnamon. Place in a non-stick square baking dish and sprinkle with the raisins or currents.

• Mix the Grape nuts*, rolled oats and cinnamon in a separate bowl. Stir in the maple syrup. Spread evenly over the apples. Whisk the apple juice with the cornstarch until well mixed, then pour over the apples and topping. Bake for 40 to 50 minutes until apples are tender.

*We actually process the grapenuts in a food processor first, so they're not so crunchy and big.

(This picture is twice the recipe.)

{BLACK EYE PEA SALSA}

This is a favorite to take to parties. Everyone always asks for the recipe!

2-3 large tomatoes, diced
1 can sweet white corn, drained (or 1 1/2 cups frozen corn)
1 can black eye peas, drained or undrained (depending on how much liquid you want)
1 bunch cilantro, finely chopped
1 bunch green onions, chopped
2-3 large avocadoes, chopped
1/4 cup vinegar (or 2 T. lime juice)
1 pkg. Good Seasons Italian Dressing (powder)

• Combine all ingredients in bowl, adding avocados just before serving. Serve with tortilla chips.

{GRANOLA}

This is a relatively lowfat granola recipe (there's no oil) from Mom.  It makes a lot!  We eat it for breakfast (we put raisins and rice milk in it), but also snack on it throughout the day.

20 c. regular rolled oats (not instant)

1/2 c. to 1 c. of each of the following (it's ok if you don't have all of them every time- it's still good):

raw wheat germ

shredded unsweetened coconut

freshly ground flax seed

almonds, chopped (or any kind of nut)

raw sunflower seeds

sesame seeds (unhulled for more calcium)

ground millet

2 T. cinnamon

• Mix well in a big bowl.
• Bake at 300 degrees for 45-60 minutes, stirring every 15 or 20 minutes (I skip this step*).

1 1/2 c. hot water

1 1/2 c. honey

1/2 c. molasses (or Grade B maple syrup)

1 T. vanilla

• Stir together and pour evenly over dry mixture, stirring well the whole time.
• Bake again for 45 to 60 minutes, stirring every 15 or 20 minutes.
• Turn off the oven and leave the pan in to continue to crisp, if desired.

*I skip the middle baking step because I don't have a huge pan to then mix the wet ingredients with the dry, so it was too big of a pain.  Instead I mix the wet ingredients together and then combine them with the dry before baking.  You have to pour very slowly and stir like crazy so the oats don't turn to mush.  Pour the mixed granola onto cookie sheets (it crisps well that way) or casserole dishes.  Then I cook at around 300 degrees for about 2 hours- it just depends on your oven and how you like your granola.  

{DAIRY ALTERNATIVES}

If you are thinking about trying to cut dairy from your diet, there are a lot of vegan friendly ingredients that make it pretty easy.  Below are some substitutes that you could try.  

MILK

Rice milk and soy milk are the most common replacements for cow's milk.  Both of these are readily available in most stores.  Ricedream rice milk is sold at Super Walmart back in the refrigerated dairy section.  It's also available in the non-refrigerated boxes (but I don't think it tastes quite as good).  In my opinion, rice milk tastes the most like real milk and it's white, so it looks about like skim milk.  Even if you aren't ready to pour it on your cereal, it's great in cooking (substitute 1 for 1 in any recipe).  I think pretty much every grocery store sells soy milk now, both refrigerated and non-refrigerated.  Soy milk is creamier in texture and has a slightly stronger taste.  It also is more of a cream color (I've been told by some that it's harder to switch when it doesn't look like milk).  There are several different brands and they all taste slightly different, so you can just experiment and see what you like.  Soy milk (especially Silk's Very Vanilla Soy) works great in smoothies and cooking because it's thick and creamy.  Although I haven't found a great rice milk yogurt, soy yogurt is available and I think it's pretty good.  Chocolate soy milk is also a treat you might want to try.

EGGS

The best egg replacer that we have found is Ener-G Egg Replacer.  It is about 5 dollars a box and you can buy it at most health food stores (as well as Kroger if you live in TX).  One box lasts me about 6 months, so it's actually quite a bit cheaper than eggs.  While you can't make scrambled eggs or omelets out of it, I've never had a problem replacing eggs in baking.  I just follow the directions on the box and it works great.  You can also use flaxseed ground up in a blender with water or milk but I typically just go for the easier route and use Egg replacer.

CHEESE

Cheese is a little harder to replace unless you just use fake soy or rice cheese.  These are high in fat and highly processed, but a good substitute if you need cheese on something.  Some melt well and some don't (below is a picture of one of my favorite melters).  Although I thought I would really miss cheese, I actually don't miss it at all.  We use avocados a lot as a topping, and I think it's a great alternative.  Nutritional yeast can also be used to make things taste cheesy.  My kids actually call nutritional yeast cheese and like to eat it plain (?).  

ICECREAM

A lot of people can't stand the thought of no icecream, but there really are some great substitutes.  You can get Ricedream Icecream and Soydream Icecream in a ton of different flavors.  There is also a new Coconut Milk Icecream that I really want to try.  While most of these are still quite high in fat, they serve the purpose of a rich, creamy dessert.  

{NUTRITIONAL YEAST}

Here is some info about Nutritional yeast, since some of our recipes use it. I got this definition from Wikipedia.

"Nutritional yeast, similar to brewer’s yeast, is a nutritional supplement popular with vegans and the health conscious, who use it as an ingredient in recipes or simply as a condiment. It is a deactivated yeast, usually Saccharomyces cerevisiae. It is produced by culturing the yeast with a mixture of sugarcane and beet molasses, then harvesting, washing, drying, and packaging the yeast. It is commercially available in the form of flakes, or as a yellow powder similar in texture to cornmeal, and can be found in the bulk aisle of most natural food stores.

It is a source of protein and vitamins, especially the B-complex vitamins. It is also naturally low in fat and sodium. Some brands of nutritional yeast, though not all, are fortified with vitamin B12.

Nutritional yeast has a strong flavor that is described as nutty, cheesy, or creamy, which makes it popular as an ingredient in cheese substitutes. It is often used by vegans in place of parmesan cheese. Another popular use is as a topping for popcorn."

You can buy Nutritional Yeast at most health food stores, either in bulk or in the supplement section.

{FETTUCCINE AND PEAS ALFREDO}

(Joanne shared this recipe a few years ago. I don't know where she got it.)

1 lb. whole wheat fettucine (or other pasta)

2 c. shallots, diced

1/4 c. water

1 lb. frozen peas (about 2 1/2 c.)

2 T. garlic, minced (about 3 to 6 cloves)

4 c. vegan alfredo sauce

1/4 c. fresh parsley, chopped (about 1/8 bunch)

pepper to taste

• Cook pasta until al dente. Drain well. Return pasta to the pot and set aside.

• Saute shallots and garlic in water until onions are tender.

• Add peas. Saute for an additional 2 minutes.

• Add the pea mixture and alfredo sauce to the cooked pasta. Toss well to combine.

• Season with pepper to taste. Add fresh parsley. Serve.

{VEGAN ALFREDO SAUCE}

I serve this sauce over pasta or rice.

1 12.3-oz. pkg. lite silken tofu, firm or extra firm

2 c. soy/rice milk

1 t. onion powder

1/2 t. garlic powder

1 t. salt

1/3 to 2/3 c. nutritional yeast

pinch of cayenne pepper

pinch of ground nutmeg

pepper to taste

• Place all ingredients in blender. Blend until very smooth.

• Transfer sauce to saucepan. Heat until warmed through.

• Makes just over 4 cups.

{RICE AND PEAS ALFREDO}

(Adapted from Fettucine and Peas Alfredo, which Joanne shared with us long ago. I don't know where she got it.)

cooked brown rice

1/4 c. water

1 large sweet onion, chopped

2 T. garlic, minced (3 to 6 cloves)

1 T. dried parsley (1/4 c. fresh)

1 lb. frozen peas (about 2 1/2 c.)

{VEGAN ALFREDO SAUCE}

1 12.3-oz. pkg. lite silken tofu, firm or extra firm

2 c. soy/rice milk

1 t. onion powder

1/2 t. garlic powder

1 t. salt

1/3 to 2/3 c. nutritional yeast

pinch of cayenne pepper

pinch of ground nutmeg

pepper to taste

• In a saucepan, saute onion, garlic, and parsley in water until onions are tender.

• Add peas. Cook until peas are thawed.

• Place alfredo sauce ingredients in blender. Blend until very smooth.

• Add sauce to saucepan. Cook until warmed through.

• Serve over rice. Pepper to taste.

{ SPANISH RICE }

2 c. brown rice

1 c. spaghetti sauce or other tomato sauce

4 c. hot water (water and tomato liquid should equal 5 cups)

1 T. garlic

1 T. taco seasoning

• Bring to a boil. Do not lift lid.

• Simmer for 1 hour.

Note: Liquid amounts and cooking time may differ if you use a rice cooker or pressure cooker. Follow instructions for your cooker. (I, for example, use a pressure cooker and only use 3 cups of liquid.)

Pressure Cooker Instructions:

Rice to liquid ratio is 1 to 1 1/2.

Add all ingredients to the pressure cooker. Cook on low pressure, 23 minutes, natural release.

{WHITE BEAN GUACAMOLE}

This is a great tasting, lower-fat guacamole that our dad learned to make at a health clinic.

1 can white beans, drained and rinsed

1 celery stalk*

1/2 c. onion

2 to 3 cloves garlic

1 large avocado

1 T. lemon juice

cilantro (optional)

• Blend in food processor until smooth.

Note: I confess this is not an exact recipe. I called my dad when I wanted to make it the other day, and he just gave me the list of ingredients. So . . . experiment to taste!

*I just learned that Laura makes this without the celery and likes it better. She also uses garlic powder, onion powder, and cumin . . . seasoned to taste.

{BEANERS}

This is something our family just made up. (Fess up, whoever did . . . I don't remember.) It makes a great, quick, tasty meal, and it's great for you!

1 1/2 to 2 c. beans*

1/4 c. nutritional yeast

1/4 c. salsa

8 corn tortillas

• Mash beans and mix in yeast and salsa.

• Place 4 tortillas on large non-stick griddle.

• Spread bean mixture to cover each tortilla.

• Cover with remaining 4 tortillas, making little bean quesadilla-type things.

• Cook until just warmed through. (If they cook for too long, they get chewy and crunchy. They're easier to eat if they're still soft.)

• Serve, topped with any of the following:

lettuce

fresh cilantro

tomato

olives

corn

Mexican rice

salsa

white bean guacamole

cheez sauce

garlic cheez sauce

creamy caesar dressing

*I usually make this meal with leftover beans I have on hand, but a can of refrieds works just great too.

{CREAMY CAESAR SALAD DRESSING}

(Mom, where did you get this one?)

I use this dressing on everything! I love it on romaine salad (romaine lettuce, tomato, croutons), or on taco salad, burritos, beaners, etc. It fills my ranch dressing void.

*(Doubled)

1 12.5 oz. (2 box) box lite silken tofu

2 t. (4 cloves) (4 t. or 8 cloves) garlic

3 T. (heaping 1/3 c.) dijon mustard

4 T. (1/2 c.) nutritional yeast

1/2 c. (1 c.) lemon/lime juice

2 T. (1/4 c.) low sodium soy sauce (or Bragg amino acids)

1/4 c. (1/2 c.) water

1/4 to 1/2 t. (1/2 t.) salt

1/2 to 1 t. (1 1/2t.) pepper

1/2 t (1t.) lemon/lime zest*

1/16 t. (1/2 smidgen) (1/8 t.) stevia

• Blend all ingredients in the blender till smooth.

*Hint: I don't often have fresh lemons or limes, so when I do, I remove the pith (white stuff) from the peels, cut the peels into little pieces, and freeze them. Anytime a recipe calls for lemon or lime zest, I've got it.

{HEALTHY TORTILLA CHIPS}

Chips and salsa is one of our favorite snacks, and I was so happy when we discovered we could make the chips ourselves, making it a healthy favorite snack!

corn tortillas (Wal-Mart's Great Value brand have zero fat)
salt


• Preheat oven to 375.

• Cut tortillas into wedges. (about 6 to 7 tortillas will fit on a baking sheet. I stack them up and then cut into 8 wedges)

• Coat baking sheet with cooking spray; place tortilla wedges on sheet in single layer. I alternate my triangles and put them pretty close together (but not overlapping) so I can fit more on. It looks kind of like this:

• Spray tops of tortillas with more cooking spray. This is probably optional, but helps them get more crisp.

• Bake at 375 for 13-15 minutes. (Watch carefully toward the end so they don't burn; baking times really vary depending on how many tortillas are on the pan, how much spray you use, etc. If you are baking 2 pans at a time, it usually takes a little longer.)

The tortillas will shrink a little while cooking, and end up looking like this:

• Remove from oven. Sprinkle with salt (taco seasoning is also good).

• Eat with your favorite salsa and/or guacamole.

{CHOCOLATE PUDDING}

This is a great little treat to make because it's so easy and quick - from start to finish in less than 10 minutes!

1/2 c. sugar
3 T. unsweetened cocoa powder*
1/4 c. cornstarch

1/8 t. salt

2 3/4 c. vanilla soymilk (original would also work)

2 T. vegan butter spread (optional - I left it out and couldn't tell a difference)

1 t. vanilla


• In a saucepan, whisk together sugar, cocoa, cornstarch and salt, until there are no lumps.

• Stir in milk, and place over medium heat (or high heat, if you have no patience)

• Bring to a boil, and cook, stirring constantly, until mixture thickens enough to coat the back of a metal spoon (this should only take about 5-6 minutes).

• Remove from heat, and stir in butter and vanilla. Let cool briefly, and serve warm, or chill in refrigerator until serving.**

*I have also made this with carob powder for a great carob pudding.

**This makes enough for me and my husband to each have a big bowl, and then there's enough left over for me to have another bowl the next day for a snack. If you're making it for a big family you may want to double the recipe, but just as a warning, it will take a lot longer to thicken. Which is why we just make it at night after the kids have gone to bed.

Here's what it looks like. It's pretty hot still. See the steam? It tastes great just like this:

BUT

We prefer to eat ours like this (with bananas and vanilla soy ice-cream):

(I have no idea why this picture is sideways. I am not an expert food photographer. I promise it still tastes good.)

{ORANGE SALAD}

This is another favorite salad. You can store the extra dressing in the freezer if you're not going to use it all soon.

1 head red leaf lettuce (or romaine if there isn't good red leaf)
1 c. fresh mushrooms, sliced
1 tomato, chopped
1 tiny red/purple onion, chopped or in rings
1-2 fresh oranges, diced or 1 can mandarin oranges, drained
¼ c. to 1 c. sliced almonds, toasted or not

Dressing*:

1 ½ c. fresh or reconstituted orange juice (6 T. frozen orange juice concentrate with water to 1 ½ c.)
1 can white beans**
½ c. red wine vinegar
¼ c. dry Good Season’s Italian dressing mix (2 pkgs.)
2 t. orange zest

• Blend all ingredients in the blender till smooth.

*Made in quantity; way more than for just one salad

**White beans (also called Great Northern beans) are a wonderful substitute for oil in salad dressings.

{TACO SALAD}

This one isn't really a recipe - but it's what I have for lunch every day, so I thought I would just post what I do. In Dr. Furhman's book Eat to Live, he talks a lot about how most people don't get near the amount of vegetables, especially greens, that we should. He says to eat huge (and I mean HUGE) salads either with or for every meal. This is one of my favorites, because it is filling enough for the whole meal. The amounts are for an individual salad - yes, believe it or not, I eat this whole thing by myself!

Romaine lettuce (I use at least half of a large head, or a full small head)

1 tomato

1/2 can kidney beans

1/2 cup corn

2 corn tortillas

1/2 T. taco seasoning

salsa

• Cut, wash, and spin lettuce*

• Dice tomato

• Heat corn in microwave

• Pour the can of kidney beans (undrained) into a bowl, add taco seasoning. Mix, and heat in microwave. Pour half of the beans and liquid into salad.

• Cut corn tortillas into strips. Spread onto baking sheet and bake at 350° for 7-10 minutes (or until golden brown and crispy.)**

• Pour salsa on top, mix everything up, and enjoy!

* This is a tip my mom taught me - if you cut the head of lettuce (while the head is still intact) lengthwise in strips, and then turn it and cut it the other way before you wash it, you don't have to wash the individual leaves and then break them into pieces. Then you just put it all in the spinner, wash it, spin it, and it's done!

** I also make tortilla chips this way - just cut the whole stack of tortillas into triangle pieces, spread single layer onto a baking sheet and bake. They get crunchy like real chips, and are much lower in fat - and no sodium.

***Amounts are just estimates - you can use as much or as little as you want of everything.

{BASIC MEXICAN BEAN FILLING}

(from www.drmcdougall.com, June 2005)
This bean filling is great in burritos or anything you want beans in. We usually use it to make Mexican Pizza, and then use the leftover beans on tortillas throughout the week for a quick easy meal.

1/3 c. water
2 large onions, chopped
4 cloves garlic, minced
1 jalapeno, minced (optional)
1 T. chili powder
1 T. ground cumin
1 T. ground coriander
4 15-oz. cans pinto beans, drained and rinsed
1 28-oz. can crushed tomatoes
1/4 to 1/2 c. enchilada sauce

• Place the water and onions in a large pan.
• Cook, stirring frequently until onions soften slightly.
• Add garlic and jalapenos, stir and cook until slightly softened.
• Add chili powder, cumin, and coriander. Mix well.
• Add the beans and tomatoes, stir and continue cooking for about 15 minutes
• Slightly mash the mixture with a bean masher while still in the pot.
• Add the enchilada sauce to taste and heat through.

{MEXICAN PIZZA}

(from www.drmcdougall.com, June 2005)

This pizza is different than the usual, but so delicious!

2 c. Basic Mexican Bean Filling

1 large Kabuli Pizza crust*

1/4 c. chopped onions

1/4 c. chopped tomatoes

1/4 c. chopped olives

1 T. chopped green chilies

1 c. shredded lettuce

1/2 c. salsa

Tofu sour cream (optional)

• Preheat oven to 450 degrees
• Spread the bean filling over the crust.
• Layer the onions, tomatoes, olives, and green chilies over the beans.
• Bake for 10 to 12 minutes, until crust is golden.
• Top with shredded lettuce, salsa, and tofu sour cream if desired.
• Slice and serve.

*Note: Kabuli Pizza Crust is fat free and is available in whole wheat. It's made by Dallas Gourmet Bakery. Many natural food stores carry this brand (in TX, Whole Foods and Kroger both have the Pizza crusts). You can also order it by calling (972)247-9835.

{GARLIC CHEEZ SAUCE}

(This is Fat Free Vegan's "Melty Pizza Cheese").

1 c. water

1/4 c. nutritional yeast

2 T. cornstarch

1 T. flour

1 t. lemon juice

1/2 t. salt

1/4 t. garlic powder

2 T. water

• Blend first group of ingredients until smooth.

• Cook over medium heat until thick & bubbly.

• Whisk in 2 tablespoons water.

• Drizzle immediately over pizza or other food.

• Chill & use as spreadable cheese for grilling, etc.

Note: I spread this sauce on pizza before the tomato sauce, and use it as a pizza dipping sauce as well. I've also used it for grilled cheese sandwiches, and as a topping for burritos or other mexican foods. It's not as cheesy as this sauce, but it's great if you're wanting a garlicky taste.

{WHOLE WHEAT VEGAN PIZZA}

(Ignore the half of the pizza that has pepperoni and cheese on it. That's my husband's half.)

2 c. whole wheat flour

1 T. honey

1 T. yeast

1/2 t. salt

2 T. applesauce

1 c. comfortably hot water

1/2 c. whole wheat flour

• Preheat oven to 500 degrees.

• Mix first group of ingredients until just wet.

• Cover and let sit for 10 minutes.

• Add 1/2 cup flour.

• Knead and roll onto pizza stone or cookie sheet.

• Add any combination of the following (or be creative and come up with your own!):

cheez sauce or garlic cheez sauce

tomato or spaghetti sauce

olives

fresh tomatoes

green, red, orange, yellow bell peppers

pineapple

almonds

mushrooms

onions

steamed brocolli

• Bake for 10 minutes at 500 degrees.

{MAC AND CHEEZ}

(Adapted from Vegan Yum Yum.)

This is the "cheesiest" macaroni we've tried. Even my non-vegan husband likes it and agrees that the sauce tastes like Cheez Whiz. The biggest change I made from the original recipe was to omit the margarine to make it lower fat.

8 to 10 oz. whole wheat rotini (or pasta of your choice)
2 c. steamed broccoli florets
2 pieces of bread, toasted and ground to bread crumbs

black pepper to taste
paprika for sprinkling

{CHEEZ SAUCE}

1 c. potatoes, peeled and finely chopped (1 medium potato)
1/4 c. carrots, peeled and finely chopped (1 small carrot)*
1 c. water

1/3 c. raw cashews
1 T. miso
1 T. tahini (3 T. sesame seeds)
1 T. lemon juice
1/2 t. dijon mustard
1/3 c. nutritional yeast
1 t. salt

• Preheat oven to 350.

• Heat a large pot of water to boiling.  Add pasta and cook until al dente.  Set aside.

• Steam broccoli and set aside.

• Place the chopped potatoes and carrots in small sauce pan with a lid.  Add the 1 cup of water.  Boil, covered, until tender, 10-15 minutes.

• While the potatoes and carrots are cooking, place remaining ingredients in a blender.

• When the potatoes and carrots are done cooking, add them and their water to the blender.  Blend until very smooth.

• If needed, add soy/rice milk or water 1 T. at a time to thin.  Taste for seasoning.

• Toss the cooked pasta and broccoli with the sauce.  Place in a casserole dish and top with breadcrumbs, black pepper, and paprika.

• Bake for 25 minutes at 350.  Enjoy!

Note:  One carrot is usually more than 1/4 cup.  I put all of it in anyway.

I have also used this sauce with just noodles.  It's fabulous!  I also like it on homemade pizza, and as a veggie dip.

{CHOCOLATE CAKE}

I got this recipe from my friend Diana (thanks!), and it is a favorite for birthdays at our house.

1 t. salt

3 c. whole wheat flour

6 T. cocoa

2 c. sugar (evaporated cane juice or honey)

3 t. baking soda

1/2 c. applesauce

2 T. oil

2 T. vinegar

2 t. vanilla

2 c. cold water

• Mix dry ingredients together.
• In a separate bowl, mix wet ingredients together.
• Add wet ingredients to dry and mix well.
• Bake at 350 degrees for 35 to 40 minutes.

{Chocolate Frosting}

This frosting does not claim to be healthy, but it is pretty tasty on chocolate cake.

3 c. powdered sugar*

2/3 c. baking cocoa

1/3 c. rice milk

1/2 c. butter substitute

1 t. vanilla

• Mix sugar and cocoa.
• Add butter, milk, and vanilla.
• Add more powdered sugar as needed

*Note: There is a "healthier" version of powdered sugar made out of evaporated cane juice. You can find it at most health food stores.

{LASAGNA}

This is a very very favorite meal at our house. It has "fake" meat in it, so we reserve it for special occasions like Birthdays, Father's Day, etc. (the kind of soy in fake meat is not exactly healthy, so we generally stay away from it.) We usually serve it with corn, french bread, and a salad.

Red sauce:

4 cans spaghetti sauce

1 16-oz. bag frozen spinach

1 lb. ground soy hamburger

White sauce:

1/4 to 1/2 c. parsley

2 t. garlic

8 to 10 carrots

1/2 c. veggie broth

3 tubs tofu (firm or extra firm, not silken)

3 tubs tofutti cream cheese

3 T. lemon juice

1/4 t. nutmeg

1/4 to 1/2 c. nutritional yeast flakes (optional)

Other ingredients:

soy parmesan cheese

lasagna noodles (uncooked)

• Chop and steam carrots, set aside.
• In a big sauce pan, mix together spaghetti sauce, spinach, and hamburger. Cook on medium, then turn to low.
• In a big frying pan, saute parsley and garlic in oil or broth.
• Add steamed carrots and 1/2 c. veggie broth to saute mix. Cook for 5 minutes.
• Add drained tofu, cream cheese, lemon juice, nutmeg, and yeast flakes. Cook until it's soft and all mixed together.
• Ladle red sauce into bottom of 9x13 pan, barely covering it.
• Sprinkle on parmesan cheese.
• Arrange layer of noodles (uncooked) over cheese.
• Spoon white sauce on.
• Repeat previous 4 steps (but use more red sauce than on first application).
• Top with one more layer of red sauce and parmesan.
• Cover with tin foil. Cook at 375 degrees for 45 minutes to 1 hour, removing cover the last 15 minutes.

Note: This recipe originally was made for a large lasagna pan. I adapted the amounts to fit in 2 9x13 pans. It makes several dinners, and then it's worth the work (it freezes and stores well). If you only want one pan, half the amounts. I got this recipe from my dad, but we have no idea where he got it so that's the best reference we have.

Note from Rebekah: For those with smaller families, here are the amounts I use for a 9x9 baking dish and then a 9x13 baking dish, both without the ground soy:

{9x9}

1 large can spaghetti sauce

2 handfuls fresh baby spinach (2 c. chopped small)

1/4 c. water + 1/2 t. veggie broth powder

2 T. parsley

1/2 T. minced garlic

2-3 carrots (1 c. diced)

1 12-oz. box firm silken tofu, pressed

4 oz. vegan cream cheese (1/2 tub)

1 T. lemon juice

1 dash nutmeg

1/4 c. nutritional yeast

7 whole wheat lasagna noodles (broken to 9 inches, and remnants used on last layer)

vegan parmesan cheese

Layering:

red sauce to cover bottom of pan

3 noodles, broken to 9 inches

1/2 white sauce

almost 1/2 remaining red sauce

3 noodles, broken to 9 inches

remaining white sauce

almost all remaining red sauce

1 noodle + remnants

remaining red sauce

vegan parmesan cheese

{9x13}

1 1/2 large cans spaghetti sauce

3 handfuls fresh baby spinach, (3 c. chopped small)

1/2 c. water + 1 t. veggie broth powder

1/4 c. parsley

1 T. minced garlic

4-5 carrots (2 c. diced)

1 14-oz. tub extra firm tofu (or 2 12-oz. boxes firm silken, pressed)

1 tub vegan cream cheese

2 T. lemon juice

1/4 t. nutmeg

1/3 c. nutritional yeast

1 pkg. whole wheat lasagna noodles

vegan parmesan cheese

Layering same as above.

{MY OPINION ON SOY}

Soy has been given a lot of attention in the past few years, and there has been some controversy about it. I have read a lot about it and, for what it's worth, come up with some conclusions. If you care to know, read on.

Soybeans in and of themselves are quite healthy with amazing benefits. It's when soybeans become processed and aren't in their original form that there can be problems. Manufacturers remove the helpful plant chemicals, as well as the fiber, carbohydrates, fats, vitamins and minerals. That leaves behind almost pure soy protein which is what is found in a lot of "fake" soy foods. Some of the names of this soy protein are defatted soy flour, textured soy flour, textured vegetable protein (tvp), isolated soy protein, and soy protein concentrates. Because concentrated protein is not good for health, foods with this type of soy in them don't resemble the healthy way nature intended soybeans to be used. So when you are reading lables, if something is made from soybeans (like soymilk, soy yogurt, tofu, etc.), then it's generally going to be ok or even healthy. But if it's made from the isolated soy protein, then it's probably not that great. This is a good article about it.

In our family we use the fake meats for special occasions, barbecues, etc. but stay away from them for normal cooking. Sometimes the kids just need to have "hotdogs" (morningstar is the best brand, if you were wondering) but we try to limit it. The fake meats are also very useful for transitioning over to eating less real meat, so I guess they aren't all bad!

{LENTIL SLOPPY JOES}

(from Dr. Mcdougall, February 2006)
My husband loves sloppy joes, so these keep him happy (and all of us happy too!)

3 1/3 c. water
1 onion, chopped
1 bell pepper, chopped
1 T. chili powder
1 1/2 c. dried brown lentils
1 15-oz. can petite diced tomatoes
2 T. soy sauce
2 T. prepared mustard
2 T. brown sugar
1 t. rice vinegar
1 t. vegetarian Worcestershire sauce
freshly ground black pepper

• Place 1/3 c. of the water in a large pot.
• Add onions and bell pepper and cook until soft, about 5 minutes
• Add the chili powder and mix in well.
• Add the remaining water, lentils, tomatoes, and the rest of the seasonings.
• Mix well and bring to a boil.
• Cover and cook over low heat for 55 minutes, stirring occasionally.
• Serve on whole wheat buns

*Note: We like avocados, tomatoes, barbecue sauce, and sometimes pineapple on these. It makes a ton, so usually I freeze half and use the rest later.

{SPINACH AND FRUIT SALAD}

spinach, chopped into bite size pieces

sliced bananas

diced fresh oranges

berries (fresh or thawed frozen)

chopped walnuts or pecans (optional)

avocados, diced (optional)

• Toss and eat with no dressing.

*Note:  Any fruit works.  The bananas and the spinach are the core and then any other fruit just makes it better.  My kids really like this if I cut up the spinach in their bowls into tiny pieces so it's easy to chew.

{VEGGIE ROLL-UP}

romaine lettuce

chili beans

tomatoes

cucumbers

shredded carrots

avocados

dressing of choice (we use Brianna's Poppyseed Dressing)

• Use large romaine lettuce leaves as wrap
• Cut up other veggies
• Warm up chili beans
• Add veggies and beans to wrap, top with dressing
• Fold in the sides of each leaf, roll up, and enjoy

{BAKED BEANRITOS}

(adapted from Saving Dinner, vegetarian menus)

1 medium onion, chopped

4 cloves garlic, pressed

3 T. vegetable oil (I use veggie broth)

1 16-oz. can black beans, drained and rinsed

1 16-oz. can pinto beans, drained and rinsed

1 15- oz. can enchilada sauce, divided

1/2 c. salsa, plus extra for serving with meal

3 t. cumin

salt and pepper to taste

12 flour tortillas, warmed whole wheat

2 T. water

• Pre-heat oven to 350 degrees.
• In a skillet over medium heat, saute onion and garlic in oil.
• Add beans and mash with a potato masher.
• Add half of the enchilada sauce, 1/2 c. salsa, cumin, and salt and pepper to taste.
• Cook on low heat, simmering the mixture for about 3 minutes.
• Working with 1 tortilla at a time, spread about 3 T. of mixture down the center.
• Roll up, but keep the ends open.
• Repeat until all burritos are completed.
• Arrange burritos, seam side down, in a 9x13 baking dish.
• Add about 2 T. water to the remaining half can of enchilada sauce.
• Pour evenly over the top of the burritos.
• Bake, covered, for 15 to 20 minutes.

*Note: I love these because you don't have to build them

once you sit down at the table. It's already done!

We just put avocados and chopped tomatoes on top.

{TOMATO BASIL CREAM PASTA}

This is currently my favorite dish! It's a recipe from Vegan Yum Yum, with a few changes to make it easier and lower fat.

The original recipe calls for fresh tomatoes, which I think I will use in the summer time (winter tomatoes just aren't tasty enough). It also calls for fresh basil, which I use if I have it on hand, or if I want to be fancy. I eliminated the oil completely; just saute in water. (You can do this with any recipe that calls for oil to saute. It has very little effect on the taste of the end product).

2 cans tomatoes (I use diced, 'cause that's what I have)

1 c. cashews

2 T. tomato paste

1/2 t. pepper

1/4 c. water *
1/8 t. red pepper flakes (optional)

2 to 4 cloves garlic, minced

1 T. dried basil

1 lb. whole wheat spaghetti (or other pasta)

1 t. salt

• Put a large pot of water on to boil.

• Blend tomatoes, cashews, tomato paste, pepper, and water until very smooth.

• Saute garlic and basil in water until garlic is golden; be careful not to burn.

• Once water is boiling, add pasta.

• Pour sauce from blender into saute pan and bring to a simmer.

• Add salt and cook for 4 to 5 minutes, stirring occasionally.

• Once pasta is cooked, drain.

• Add pasta to saute pan, and toss to coat, or just serve like spaghetti, with each person saucing his/her own pasta.

* I do not add the water when I am using canned tomatoes because the liquid in the cans makes up for it.

** Most of the time I just throw all the ingredients in the blender instead of sauteing the garlic first. It works great!!

{BAJA VEGETABLE WRAPS}

 

(From http://www.drmcdougall.com/November 2007)

This keeps well in the refrigerator and reheats well, so it makes a fast meal for lunch later in the week.

1 onion, chopped

1 bell pepper, chopped

1 carrot, cut in half lengthwise, then sliced

1/2 t. minced garlic

1/2 c. vegetable broth

1 bunch green onions, cut into 1 inch pieces

1 1/2 c. sliced Napa cabbage

1 T. soy sauce

1 t. chili powder

1 t. leaf oregano

2 c. chopped fresh tomatoes

2 c. chopped fresh spinach (packed)

2 15-oz. cans black beans, drained and rinsed

1/2 c. salsa

1 to 2 T. chopped fresh cilantro

Tabasco or other hot sauce to taste (we don't need this)

Tortillas

• Place the onion, bell pepper, carrot, and garlic in a large pot with the vegetable broth.
• Cook, stirring occasionally, for 4 to 5 minutes.
• Add green onions, Napa cabbage, soy sauce, chili powder, and oregano.
• Continue to cook, stirring occasionally, for about 10 more minutes.
• Add the tomatoes, spinach, beans, and salsa. Cook an additional 5 minutes.
• Remove from heat, stir in the cilantro and hot sauce to taste.
• Roll up in a warm tortilla and eat.