LET'S DINE-IN with SLOWFOOD.
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The dinner "supper" meal can be varied,
nutritious and comfortable within the family budget.
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RATATOUILLE
yield: 8 cups (8 servings)
This is a classic French vegetarian stew with all of the major elements except
the olive oil.
INGREDIENTS:>/b>
1 1/2 cups diced onions
1 tablespoon freshly minced garlic
1 tablespoon dried basil
1 tablespoon dried oregano
½ cup dry red wine
5 1/2 cups tomato puree
2 cups sliced mushrooms
6 cups cubed eggplant
1 cup large-diced green bell pepper
1 cup large-diced red bell pepper
1/4 cups 1/4-inch rounds zucchini
1/8 teaspoon cayenne
1/8 teaspoon salt
Freshly ground black pepper
DIRECTIONS:
1. Braise the onions, garlic, and dried herbs in the red wine. The herbs will
rehydrate and release their flavor.
2. When the onions are soft and start to turn translucent, add the tomato puree
and the sliced mushrooms.
3. Then stew together for about 10 minutes.
4. Add the eggplant and the red and green peppers.
5. When these are almost cooked, add the zucchini. Don’t cook the squash too
long or it will become mushy and lose its bright color.
6. When all the vegetables are cooked to the desired doneness, add the cayenne
pepper.
7. Add pepper to taste.
by Mark Hall
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ITALIAN GREEN BEANS
Recipes From: Lois Emerson
DIRECTIONS:
2 tablespoons olive oil
1 medium onion
2 stalks celery, chopped
1 pound fresh green beans
1 16 ounce can chopped unsalted tomatoes
1 bay leaf
4 tablespoons vegetable stock or tomato juice
1 teaspoon fresh parsley, chopped
Doctor Chen's Secret Sauce
DIRECTIONS:
1. Heat oil in frying pan and gently saute onions and celery until lightly browned.
2. Blanch or steam beans until tender (approx. 10 min). Set aside.
3. Add tomatoes, stock, bay leaf and parsley to sauce. Stir well and simmer
sauce for 20 minutes, uncovered.
4. Season to taste with Doctor Chen's Secret Sauce and Key Lime Pepper.
5. Add steamed beans to sauce and stir gently. Bring back to simmer and cook for
2 minutes.
6. Serve with brown rice and green salad with light Italian or honey mustard
dressing.
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BAKED BARLEY-ALMOND PILAF with KALE
Serves 4 – 6
This flavorful side dish can serve 4 as a vegetarian main dish. If fresh kale is
not available, you could make this with shredded spinach —about 16 cups.
INGREDIENTS:
2 tsp. Olive oil
1 large onion, finely chopped
4 cloves garlic, minced
1 package Sunrider Quinary
1 cup pearled barley
1/4 cup no-salt added tomato paste
12 cups kale, shredded
1/2 cup raisins
1/3 cup slivered almonds toasted
DIRECTIONS:
1. Time: one-hour. Preheat oven to 350° F. In nonstick Dutch oven or flameproof
casserole, heat oil over low heat. And onion and garlic and cook, stirring frequently,
several minutes or until onion is tender. Stir in barley and cook 1 minute, stirring
to coat.
2. Add 4 cups of water, tomato paste, chili powder, and bring to a boil. Cover and
transfer to an oven.
3. Bake 25 minutes. Stir in kale, Quinary, and raisins, return pan to oven,
recover, and cook 10 minutes or until barley is tender. Stir in almonds and serve.
Good source of: fiber, beta-carotene, vitamin B-6, vitamin C, manganese, potassium, lycopene.
From WholeHealthMD.com
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Sweet Potato-Black Bean Burger
Makes 8 servings
These burgers have a rich, interesting flavor. Form paddies on sheet of waxed paper
and then just tip them into the hot skillet.
INGREDIENTS:
1 oz. Dried shiitake mushrooms
1 large onion, chopped
2 tablespoons olive oil
6 to 8 2 garlic cloves, minced
2 carrot, finally grated
1 -15-oz. can black beans, drained
1/4 cup tomato paste
2 cups mashed baked sweet potato
3 cups cooked quinoa
2 tbsp. caraway seeds
1/3 cup chopped cilantro
Doctor Chen's Secret Sauce (hot sauce or cayenne pepper to taste)
2 tbsp. balsamic vinegar
pepper to taste
cup bread crumbs
1/4 cup cornmeal, to coat
DIRECTIONS
1. Soak mushrooms in warm water until softened. Drain and chop coarsely.
2. In a large skillet, over low heat, saute onion in oil until nicely browned, 10
to 12 minutes. Stir in garlic, carrots, beans, and mushrooms and saute another two
minutes, stirring occasionally. Turnoff heat and mash mixture slightly, until beans
are about “half crushed” Stir in tomato paste, sweet potato, quinoa, caraway seeds,
cilantro, Doctor Chen's Secret Sauce, vinegar, salt, and pepper. Gradually add bread crumbs, mixing
until firm enough to form paddies.
3. To Make a Loaf: preheat oven to 350 °. Lightly spray or brush an 8-cup loaf pan. Spoon mixture into a prepared pan, pressing it firmly. Sprinkle with some of the cornmeal and press down, into top. Bake for 8 minutes, until loaf is firm and crust is browned. (For a crispy top, place a pan of hot water into an oven with the loaf.) Allow baked loaf to cool for an hour before slicing.
To Make Burgers:
Form mixture into 8 paddies. Coat both sides lightly with cornmeal. Lightly spray or brush a nonstick skillet with oil, and saute paddies over medium heat, until crisp and browned, 4 to 5 min. per side.
From Vegetarian Life (Autumn) 2002
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TATERS
INGREDIENTS:
Small red potatoes
Artichoke hearts –frozen
Fresh basil leaves
Red onion
Dr. Chen's Secret Sauce -vegetarian.
DIRECTIONS:
1. Boil potatoes until tender.
2. Lightly boil artichoke hearts and drain (may cut into smaller pieces.)
3. Place all in a bowl and toss.
4. Serve warm or chilled.
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SPICY EGGPLANT
From webcom.com and Kay Hughes Cooking Coach
INGREDIENTS:
2 medium eggplant (peeled and cut into 1/4-inch strips)
1 tbsp. Minced ginger
3 tablespoons vegetable oil
1/4 teaspoon hing
1 green chili (Minced)
1 tsp. Mustard powder
1/3 cup water
1/8 tablespoon sweet enhancer
1 tbsp. Chinese sesame oil
1 1/2 teaspoons salt
1 1/2 teaspoons lemon juice
1 1/2 teaspoons Braggs Aminos
1 tsp. Cornstarch
INSTRUCTIONS:
1. In wok heat oil, add ginger, hing, green chili, and mustard powder. Add eggplant,
cover, and fry on high heat for 15 minutes, stirring occasionally.
2. In small bowl combine water, sesame oil, sweet enhancer, lemon juice, soy sauce, and
cornstarch. Add this sauce to eggplant and fry for 1 minute. Garnish with parsley or
Chinese parsley leaves. Serve hot for 4.
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MARINARA SAUCE
Yield: 4 cups (4 servings)
The carrots lend a subtle sweetness to this very versatile sauce. It appears in
the Stuffed Manicotti and the Wild Mushroom Pizza. You can also pour it over pasta.
INGREDIENTS:
2 cups coarsely chopped onion
1/2 cup vegetable stock or water
2 cloves garlic, minced
1 1/2 cups diced carrots
4 cups chopped tomatoes
1 teaspoon sweet enhancer
2 tablespoons freshly chopped basil
2 tablespoons freshly chopped Italian parsley
Freshly ground black pepper
DIRECTIONS:
1. Braise the onions in the vegetable stock until translucent.
2. Add the garlic and cook further for about 1 minute.
3. Add the carrots, continue cooking for about 5 minutes, and then add the tomatoes
and sweetenhancer.
4. Cover and simmer over low to medium heat for 20 minutes, stirring occasionally.
5. Add the basil and simmer, uncovered, for another 10 minutes. Transfer the
sauce to a food processor, blender, or food mill and puree.
6. If you prefer a chunkier sauce, puree only part of the sauce. Add the parsley
and salt and pepper to taste.
7. Serve.
Variation:
1. Add your choice of fresh mushrooms when you add the tomatoes.
by Judy Talbott
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Lentil - Carrot - Potato Burgers
Ingredients:
1/4 cup finely chopped onion
1/4 cup grated carrots
1/4 cup grated potatoes (onion, potatoes, and carrots are in equal amounts)
3 cups cooked lentils, mashed
2 tbsp. chopped fresh parsley
3/4 cup oatmeal
2 tbsp. simply herbs NuPlus
1 packet Quinary powder
Directions:
1. Preheat oven to 350 deg. F.
2. Cook onion, potato, and carrots in water until tender, about 10 minutes.
Drain off excess water and combine onion, carrots, and potatoes with remaining
ingredients. Form into about 10 patties and bake 20 minutes on each side. (Vegan)
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LENTIL PATTIES
DIRECTIONS:
1/2 Pkg. Lentils cook as directed drain and cool
1/2 Onion chopped fine saute in 1 teas olive oil
1 Pkg. Quinary powder
1 Pkg. simple herb comples carbohydrate
1 Tbs. Dr. Chen Secret Sauce
1 tsp. Spike salt free seasoning
1/2 tsp. Marjoram
INGREDIENTS:
1. Mix all ingredients well.
2. Shape into flat patties and cook in a black skillet with olive oil until browned
on both sides.
3. Warm in oven.
4. Serve with Doctor Sauce.
5. May be frozen for later use.
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BAKED BARLEY-ALMOND PILAF with KALE
serves 4 – 6
This flavorful side dish can serve 4 as a vegetarian main dish. If fresh kale is
not available, you could make this with shredded spinach —about 16 cups.
INGREDIENTS:
2 tsp. Olive oil
1 large onion, finely chopped
4 cloves garlic, minced
1 package #5 powder
1 cup pearled barley
1/4 cup no-salt added tomato paste
1+ Chilli Powder
12 cups kale, shredded
1/2 cup raisins
1/3 cup slivered almonds toasted
DIRECTIONS:
1. Time: one-hour. Preheat oven to 350 deg. F. In nonstick Dutch oven or flameproof
casserole, heat oil over low heat. And onion and garlic and cook, stirring frequently,
several minutes or until onion is tender. Stir in barley and cook 1 minute, stirring to
coat.
2. Add 4 cups of water, tomato paste, chili powder, and bring to a boil. Cover and
transfer to an oven.
3. Bake 25 minutes. Stir in kale, Quinary, and raisins, return pan to oven, recover,
and cook 10 minutes or until barley is tender. Stir in almonds and serve.
NUTRITION FACTS:
Per serving: 306 calories, 6.9g total fat, 0.7g saturated fat, 3.7g
monounsaturated fat, 1.7 g polyunsaturated fats, 10.2 g dietary fiber, 11 g protein,
57g carbohydrates, 0mg cholesterol, 300mg sodium.
Good source of: fiber, beta-carotene, vitamin B-6, vitamin C, manganese, potassium,
lycopene.
From WholeHealthMD.com
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VEGETARIAN LASAGNA
by Kay Hughes
serves 9
INGREDIENTS:
1 pound box rice lasagna noodles, uncooked
1-2 large jars of Pasta Sauce
2 Boxes silk tofu, drained and crumbled
1/2 cup chopped herbs (basil, oregano, or thyme)
4-Cups fresh spinach roughly chopped and blanched*
6 - 8 zucchini, cut lengthwise into slices 1/4 - 1/2 inch thick
2 yellow onions sliced
4 tbsp. olive oil
1/2 cup nutritional yeast
pepper
DIRECTIONS:
1. Open-roast oiled Zucchini and onion until they are soft. Set aside.
2. Preheat oven 350 degrees.
3. Gently toss the herbs and pepper in tofu
4. In the bottom of a 16" by 12" oiled pan (a disposable plan is best), place a
layer of dry noodles. On top of that, add a layer of zucchini about 1/3 of the
sauce; about 1/3 of the tofu mixture. Sprinkle with some nutritional yeast. Add a
layer of spinach and onion. Repeat the process. Finish with a layer of noodles, then
top with sauce.
5. Cover the pan and wrap tightly with aluminum foil. Bake for 35 minutes, or
until a fork goes easily through the lasagna. Remove the foil and bake at 450 deg. for
10 minutes, or until the top is browned.
6. Remove lasagna from the oven and let set for 20 minutes. Garnish with fresh
basil leaves or other fresh herbs.
(You may double the recipe to make 2 lasagna and freeze the uncooked one.
Bake the frozen lasagna for 50 minutes instead of 35 minutes.)
*For garlic lovers add fresh garlic. For those who tolerate milk
products, shredded low or fat free Mozzarella may be alternately added. Best flavor
would be to add freshly grated Parmigiano-Reggiano cheese.
Sliced roasted Portabella mushrooms would add an earthy flavor.
Blanche: Dip spinach into boiling water briefly. Drain.
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CRANBERRY-WALNUT-RAISIN BREAD STUFFING
10 (one) Servings
With cranberries, walnuts and chunks of cinnamon-raisin bread, this stuffing offers the perfect balance sweet, tart, and savory. It’s a terrific choice for turkey. Choose raisin bread that isn’t overly sweet or topped with icing.
INGREDIENTS:
1/2 cup unsalted butter
1 large onion, chopped (about 2 c.)
1 1/2 cups chopped celery
1/4 cup chopped fresh sage
1 teaspoon freshly ground pepper
1/2 cup fresh cranberries
Sweet enhancer or 1 tablespoon sugar
1(1-lb.) Loaf firm day-old cinnamon-raisin bread (Ezekiel), cubed (1/2 inch)
(about 10 cups)
2 cups walnuts, coarsely chopped*
1 cup apple juice
DIRECTIONS:
1. Heat oven to 350 deg. F. Melt butter in a large skillet over medium heat. Add onion
and celery; cook 5 to 7 minutes or until tender, stirring frequently. Stir in sage and
cover.
2. Place cranberries in food processor; sprinkle with sweet enhancer or sugar. Pulse
until finely chopped.
3. Place bread in large bowl. Add onion mixture, cranberries and walnuts; toss to
combine. Gently stir in apple juice to moisten.
4. Place in buttered 13x9-inch (3-quart) baking dish, uncovered, 30 minutes or
until lightly browned on top. (Stuffing can be baked in body, cavity of Turkey.)
From Cooking Pleasures | October/November 2004 | by Melanie Bernard
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HARVEST YAMS
A simple, yet scrumptious, way that we Canadians love to eat these sweet potatoes.
Original recipe yield: 8 servings.
INGREDIENTS:
3 large yams, quartered length-wise
3/4 cup maple syrup (real)
1 teaspoon ground nutmeg
1 1/2 teaspoons ground cinnamon
1/2 cup butter, sliced
DIRECTIONS:
1. Preheat oven to 325 deg. F (165 degrees C).
2. Lay yams skin side down in a 9x12 inch baking dish
3. Pour maple syrup over the yams and sprinkle with nutmeg and cinnamon.
4. Dot with butter and cover with aluminum foil.
5. Bake in preheated oven for 25 minutes.
by: The Iron Chef Suzi-Q
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Suggestions
DRESSING:
From: Lois Emerson
INGREDIENTS
1. Make your usual dressing recipe (cornbread or bread) substituting vegetable
broth for turkey broth.
2. Add onions, apples, raisins, fresh or ground sage, Key Lime Pepper, etc.
PUMPKIN PIE FILLING
Make your pumpkin pies with 100% canned pumpkin or cook your own pumpkin.
Replace cows milk with Rice Milk or Almond Beverage.
Use non-alcoholic vanilla.
Substitute real sorghum and/or honey for the sugars.
Add a little sweet enhancer for sweetness and balancing the blood sugar.
STEAMED VEGETABLES
Leave off the cheese sauces and allow everyone to enjoy the fresh taste of
steamed or roasted green beans, asparagus, or other vegetables. For more sweetness,
add a little honey to your steamed carrots.
SEASONING
Use fresh or dried herbs..it makes a huge difference.
Some of these ingredients can be found in a regular grocery store, but some will
need to be purchased at your local health-food store. Sorghum, honey, and nuts may
be purchased there also, or a local farmer's markets.
ADVICE:
Experiment. Have fun. Take risks. Be creative. Serve healthful holiday meals.
They're worth it!
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The dinner "supper" meal can be varied
and nutritious and comfortable with the family budget.
