Lentil Stew

March 14, 2010

(from my daughter’s Sunday School class) Perhaps this is the recipe Jacob used to persuade Esau to give up his birthright…or maybe not.  Either way, it is incredibly easy to make.  If you don’t have time to make it when you get home, just throw it in your slow cooker before leaving for work.  The […]

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Lentil Soup with Kale

March 13, 2010

I am always looking for healthy fare that my children love – and this one suits everyone’s appetites.  My son is not always fond of beans, but he loves lentils.  As an added bonus, my children heartily devoured the kale used in this recipe.  This soup tastes even better after it sits for a day […]

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Layered Summer Casserole

March 13, 2010

A reader sent me this recipe for a great Layered Summer Casserole.  We have made it several times and enjoyed it immensely.  The casserole is very easy to prepare and beautiful to look at. Ingredients: 2 medium zucchini, very thinly sliced 2 medium yellow squash, very thinly sliced 1 small onion, very thinly sliced 3-4 […]

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Kidney Bean Spread

March 13, 2010

Ingredients 1  15 oz can kidney beans, drained and rinsed 1 Tbsp Veganaise (mayonaisse) 1 stalk celery, chopped 2 Tbsp sweet relish 1 Tbsp onion, chopped Preparation:   Puree’ in food processor. Serve on bread or as a dip .

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Key Lime Pie

March 13, 2010

My family can not get enough of this pie.  The first time I made it, I topped it with Cashew Whipped Topping, but it really didn’t need it.  We never have leftovers when I serve this pie – even when it is just the four of us.  Somehow you just can’t get enough of this […]

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Ketchup

March 13, 2010

I try to avoid high fructose corn syrup, which seems to be in just about everything these days. Making your own ketchup is a good way to avoid it and give you a homemade condiment. Ingredients 6 oz can of tomato paste 10 ½ oz can tomato puree ½ c water ¼ c lemon juice […]

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Kabobs

March 13, 2010

Kabobs are one of our favorite dishes to prepare on our electric grill.  I’ll often thread different ingredients on each child’s skewer to accommodate their taste preferences. Ingredients Seitain Teriyaki sauce Button mushrooms Sweet potatoes Sweet onions Fresh pineapple, cut into 1-inch chunks Red and green bell peppers, cut into 1-inch squares Cooked brown rice […]

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Italian Vegetable Soup

March 13, 2010

Ingredients Broth: 10 c water 2 tsp salt 1 medium onion, chopped 2 large celery ribs, chopped 1 c celery leaves 1 large bay leaf 1 large carrot, scrubbed and chopped Other Ingredients: 15 ounces red kidney beans, including liquid ½ c chopped fresh green beans 1 large celery rib, chopped small ½ c tiny […]

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Hummus

March 13, 2010

Another “healthy” snack food Ingredients 1  15oz can of garbanzo beans 1 T tahini* (sesame seed butter, can be found in ethnic food isle of most grocers) Juice from 1 lemon 1 clove garlic, minced 1 dash soy sauce Curly Parsley, chopped Preparation Drain and rinse can of garbanzo beans. Place in food processor or […]

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Hoppin’ John

March 13, 2010

This dish is so easy to prepare that its taste may surprise you.  I often overlook this recipe because I forget how much we like it.  We like to fix this anytime, but it’s wonderful to have it ready at the end of a long day.  There is nothing like walking in to the house […]

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Honey-Lime Salad Dressing

March 13, 2010

If you’re tired of trying to find a tasty salad dressing that’s not loaded with fat, look no further. The sesame oil adds a really nice flavor. Ingredients: 1/2 C Dijon mustard 1/2 C honey 3 T sugar 2 T sesame oil 3 T apple cider vinegar 1 T lime juice Preparation: Mix all ingredients […]

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Herb Tomato and Chickpea Soup

March 13, 2010

Ingredients: • 1 can garbanzo beans • ½ tsp salt • 2 cloves garlic, minced • 1 c finely chopped onion (about 2 medium) • ½ c finely chopped carrots (about 1 medium) • ¼ tsp pepper* • ½ tsp crumble dried rosemary • 1 (28 oz) can plum tomatoes • 3 c veggie chicken broth*, […]

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Heavenly Bread

March 13, 2010

Ingredients: 1  1 /3 cup warm water 2 Tbsp honey, maple syrup or molasses 2 Tbsp oil 1 tsp salt 3 1/4 cups whole wheat flour 3 Tbsp vital wheat gluten 1/4 cup dried soy milk 2 1/2 tsp yeast Preparation: Dissolve yeast in warm water. Mix all ingredients and knead until dough is elastic. […]

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Guacamole Dip

March 13, 2010

One of my favorites – this provides lots of “good” fats…and it’s soooo easy! Ingredients: 1 large ripe avocado ¼ medium onion, minced 1 tomato, seeded and diced Juice from 1 lime 1 clove garlic, minced Salt to taste Preparation: Peel and mash the avocado. Add the onion, tomatoes, lime juice, and spices and stir […]

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Nancy’s Green Bean Casserole

March 13, 2010

I modified the traditional green bean casserole recipe in an attempt to make it much healthier.  If your recipe calls for extra spices (soy sauce, worcershire sauce or other herbs) feel free to add them to this basic recipe. Ingredients: 10 oz green beans (cooked al dente) 8 oz sliced mushrooms (I used cremini ones) […]

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Good Morning Smoothie

March 13, 2010

Most mornings, I opt for a smoothie for breakfast.  There is just something about starting my morning with a big glass of high nutrient dense foods.  Perhaps it’s because a smoothie is an easy thing to down right after my morning run when I am often pressed for time.  There are no exact measurements and […]

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Golden Sweet Cornbread

March 13, 2010

Ingredients: 1 cup whole wheat flour 1 cup yellow cornmeal 2/3 cup white sugar 1 tsp salt 3 1/2 tsp baking powder 2-3 T ground flax seeds (optional) Egg replacer equivalent to 1 egg 1 cup soy milk 1/3 cup oil (or substitute apple sauce) 1/2 cup frozen whole kernel corn (optional) Preparation: Preheat oven […]

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Gift Soup Mix

March 13, 2010

Country Herb Lentil and Vegetable Soup Mix This is an absolutely WONDERFUL and BEAUTIFUL gift to give to those you care about.  The soup looks lovely in the jar, and tastes even better.  I am always amazed at how often I am asked for the full recipe from those I have given the soup mix […]

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Garlicky Stir-fried Eggplant

March 13, 2010

Ingredients: 3 T peanut oil 2 cloves garlic, minced 1 medium eggplant, trimmed and cut into 1 inch chunks 1 bunch scallions, sliced into 1/2 inch pieces Pinch crushed red pepper 2 T balsamic vinegar 2 T sugar 1 T Chinese black bean paste 1/4 C white wine 3 T soy sauce or teriyaki sauce […]

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Garlicky Scalloped Potatoes

March 13, 2010

Ingredients: 2 pounds potatoes (Yukon gold or red bliss), peeled and sliced thin 4 cloves garlic, minced 1 T olive oil 2 T all-purpose flour 4 cups soy milk ½ tspn salt 1/8 tspn cayenne 1/8 tspn ground nutmeg Preparation: Preheat oven to 400 degrees. Dissolve flour in soy milk and heat over medium heat […]

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Frozen Vanilla Frappuccino

March 13, 2010

What an unbelievably refreshing treat!!!     Ingredients:   1  cup soymilk (100 calories, 4.3 g fat) 1Tbsp Vanilla (20 calories, 0 g fat) (more or less to taste) 1-2  Tbsp sugar or honey (96 calories, 0 g fat) ( more or less to taste) 1  Tbsp ground flax seed (40 calories, 3.3 g fat) […]

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Frozen Mocha Frappuccino

March 13, 2010

What an unbelievably refreshing treat!!!    Ingredients 1  cup soymilk (100 calories, 4.3 g fat) 1Tbsp Cocoa (20 calories, .5 g fat) (more or less to taste) 1-2  Tbsp sugar or honey (96 calories, 0 g fat) ( more or less to taste) 1  Tbsp ground flax seed (40 calories, 3.3 g fat) 1  Tbsp […]

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Fried Rice with Carrots and Peas

March 13, 2010

I love to prepare this dish anytime I have leftover rice although I have been known to make rice just for this.  The ingredients are easily modified to fit your family’s personal preferences and mashed tofu can be added to mimic the eggs normally fond in restaurant prepared dishes. We have great fun trying to […]

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Fat-Free Oil Substitute for Salad Dressings

March 13, 2010

Sometimes it’s easy to ruin a perfectly health and lovely salad by drowning it in a high fat or low fat, high fructose corn syrup dressing.  Instead, I use this fat-free oil substitute – a simple mixture in place of oil in salad dressing recipes.  It really sticks to the lettuce, unlike using water or […]

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Farmer’s Market Stew

March 13, 2010

This is a simply delicious maid dish that is a breeze to fix.  My children aren’t always fond of eggplant, but they love this stew.  Feel free to add any extra ingredients that you found at your nearby market.  Coupled with a loaf of fresh bread and dinner couldn’t be any easier or tastier. Ingredients: 1 […]

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Fajitas

March 13, 2010

If you have someone coming for dinner that is a little reticent about vegetarian eating, this is a great recipe to prepare for them. Serve it along side some fresh guacamole and salsa and it is sure to please the pickiest eater. It’s also a great low-fat dish which will fill you up without making you […]

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Easy Onion Dip

March 13, 2010

Ingredients: • 1 package soft tofu* • 2 T lemon juice • 2 tsp granulated evaporated cane juice • 1/2 tsp soy sauce • 1 package dry onion soup mix Preparation: 1. Place the tofu, lemon juice, evaporated cane juice, and soy sauce in a blender or Vita-Mix and blend until very smooth. 2. Pour […]

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Easy Pasta Salad

March 13, 2010

This makes my mouth water even thinking about how great this tastes.  We like to vary the type of vegetables and the type of pasta we use to keep things different. This is such an easy salad and can be enjoyed warm or cold. Ingredients: 1 16 ounce bag of frozen vegetables of your choice, […]

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Easy Blueberry Cobbler

March 13, 2010

I have been making this cobbler for over 15 years and it is my favorite way to eat blueberries – although homemade blueberry pie is really good too.  This cobbler is so easy to make that you also may find it becoming your favorite way to eat blueberries. Ingredients: ¾ C white whole wheat flour […]

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Cucumber Salad

March 13, 2010

Ingredients: 2 large cucumbers, chopped 1 scallion, white part only, minced 1 garlic clove, finely chopped 1/3 c finely chopped mint (optional) 2 T chopped parsley 1 T lemon juice 3 drops stevia (sugar substitute–found in local health food store) or 1 tsp real Maple syrup Preparation: Toss all ingredients together and chill in refrigerator for […]

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Crowd Pleasing Chili

March 13, 2010

This is a great recipe to use when needing to feed a large crowd on a small budget.  Everyone loves it and it couldn’t be easier.  If you have a small crowd, adjust the ingredients accordingly. Ingredients: 1 large onion, chopped 1 green pepper, chopped 1 1/2 tspn garlic, minced 3 C Textured Vegetable Protein […]

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Crock Pot Chili

March 13, 2010

I LOVE this chili recipe.  The cinnamon, nutmeg and other ingredients add a unique flavor you don’t normally encounter with chili.  It is an incredibly easy recipe which will feed a crowd without much effort or expense. Ingredients 1 large onion 1 1/2 tspn garlic, minced 1/3 C water 2 T vegetable broth powder 2 […]

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Cream of Cauliflower Soup

March 13, 2010

Ingredients: 1 large head of cauliflower 3 T all-purpose flour 3 ¼ cups “chicken” flavor stock ¼ tspn pepper ¼ tspn nutmeg 2 ¼ cups soy milk Preparation: 1.      Dissolve flour in stock.  Place in large pot. 2.      Add cauliflower, pepper and nutmeg.  Heat over medium heat until cauliflower becomes quite soft.  This will take approximately 30 […]

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Cream of Broccoli Soup

March 13, 2010

Ingredients: 1 head of broccoli 1 medium onion, quartered 1 cloves garlic, minced 2 c vegetable broth or water 1/4 c unbleached all-purpose flour 2 1/2 c soy milk* 2 T soy sauce 2 tsp. basil Salt and pepper* to taste Preparation: Cut the broccoli into florets and slice about one-fourth of the top of […]

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Creamed Kale

March 13, 2010

Ingredients: 2 lbs Kale, stems removed ½ cup raw cashews ½ cup soy milk 2 T dehydrated onion flakes 1 T “chicken” style seasoning Preparation: Cook and drain kale. Blend remaining ingredients in Vita-Mix or very strong blender, until very creamy.  (The cashews should be thoroughly creamed, with no chunks left.) Thoroughly mix kale with […]

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Creamed Corn

March 13, 2010

Ingredients • 2 tspn minced onion • 2 C corn kernels • 2 T all purpose flour • 1 C soy milk • 1 T sugar • Salt and pepper to taste Preparation 1. In a medium, heavy saucepan, cook onion in a small amount of water until translucent, about 2 to 3 minutes. 2. […]

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Cranberry – Nut Cornbread

March 13, 2010

Ingredients: 1½ C whole wheat flour ¾ C yellow cornmeal 1 cup sugar, or equivalent sweetener 1 T baking powder ½ tsp salt Egg replacer for 1 egg 1 C soy milk ¼ C apple sauce 1/3 C chopped pecans 1 C chopped fresh cranberries Directions: Preheat oven to 350 degrees F. Lightly coat the […]

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“Crab” Patties

March 13, 2010

I was very pleasantly surprised with this dish. Add a little tartar sauce or cocktail sauce and you’ve got a great anchor for your plate. Ingredients: 4 cups cooked garbanzo beans (if canned, rinse and drain) 1 1 /2 C finely chopped celery ½ C finely chopped red onion ½ tspn garlic powder ½ to […]

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Couscous and Chickpea Salad

March 13, 2010

I always joke, telling people that eating vegan doesn’t mean trading in pot roast and mashed potatoes for couscous and curried chickpeas – and here I am with a couscous and chickpea recipe.  Too funny!  This is a great salad for either a main course or a side dish.   I left the amount of cumin […]

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Country Style Gravy

March 13, 2010

Ingredients • 2 c hot water • 3 T soy sauce or Braggs liquid aminos* • 1 T onion powder • ¼ tsp garlic powder • ½ c cashews • 1 T yeast flakes* • 1 T corn starch • ½ tsp salt Preparation: 1. Blend all ingredients until creamy. 2. Pour into pan and […]

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Corn and Okra w/Tomatoes

March 13, 2010

Ingredients: 1 medium onion, chopped 1 large tomato, chopped 3/4 lb okra, cut into1/2″ slices 2 large ears corn, raw, cut from cob 1 Tbsn peanut oil 1/4 cup water 1 tspn cider vinegar Preparation: In skillet, water sautee’ onion until soft Add okra and oil and sautee’ until okra begins to brown. Add tomato […]

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Citrus-Balsalmic Salad Dressing

March 13, 2010

Ingredients: 1 1/2 cups fresh orange or tangerine juice 1/2 cup lemon juice 1/2 cup high quality balsamic vinegar Preparation: Combine all liquids in a sauce pan and reduce until syrupy. Choose your favorite salad mix, add your favorite vegetables, and toss with the dressing.

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Chocolate Peanut Butter Smoothie

March 13, 2010

Eat your heart out Del’s Freeze!  Del’s is an old fashioned soft serve ice cream store that has served our community for over 35 years.  Back when we indulged in ice cream, they had a terrific chocolate, peanut butter twist cone which rivaled a Reese’s peanut butter cup.  Although this smoothie isn’t quite thick enough […]

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Double Chocolate Banana Muffins

March 13, 2010

(A palate pleasing recipe for leftover ripe bananas.) Ingredients: 1 ½ cup whole wheat flour 1 cup sugar ¼ cup baking cocoa 1 tspn baking soda ½ tspn salt ¼ tspn baking powder 1 1/3 cups mashed ripe bananas (2-3 medium) 1/3 cup applesauce (unsweetened) Egg replacer – equivalent to 1 egg 1 cup semi-sweet chocolate […]

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“Chicken” Salad

March 13, 2010

Ingredients 2 cups Soy Curls 1 1/2 T McKay’s Chicken Style Seasoning 1/4 cup sweet relish 1/4 tspn garlic powder (optional) 1/2 cup vegan mayonnaise 1/2 cup chopped onion 1/2 cup chopped celery 1 cup diced fresh pineapple Preparation Cover Soy Curls with 2 cups boiling water and let sit for 10 minutes or more. […]

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“Chicken” Pot Pie with Cornbread Topping

March 13, 2010

Ingredients: Filling: 3-4 C soy curls, rehydrated with boiling water 2 C “chicken-style” broth 5 T Wondra flour 1 pint Silk Creamer OR 2 Cups Soy milk with 2 T Wondra mixed in 1 16 oz bag frozen mixed vegetables Topping: ½ C whole wheat flour ½ C cornmeal ½ C applesauce or oil or […]

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“Cheese” Sauce

March 13, 2010

I have finally made what I think is the perfect “cheese sauce” which is made from whole foods and pleases everyone who has tasted it.  It has taken me over 9 years to find and perfect a “cheese” sauce that is easy, does not use difficult-to-find ingredients , and reminds me of those childhood days […]

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Carrot Salad

March 13, 2010

Ingredients: 4 T orange juice 1 c raisins 2 c shredded carrots Pinch of cinnamon Preparation: Mix all ingredients in a medium bowl. Chill and serve.

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California Pasta Salad

March 13, 2010

Ingredients 1 – 12 oz bag of medium size whole wheat pasta 1 – 16 oz bag frozen California blend vegetable (broccoli, cauliflower, carrots) or any blend frozen vegetables you like 1 cup fat free Italian dressing Preparation: Fill large pan half full with water.  Bring water to a boil, drop in pasta and cook […]

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Cabbage Soup

March 13, 2010

Ingredients 1/2 to 1 whole head cabbage 6 onions 2 green bell peppers 1 bunch scallions 1 bunch celery 6 carrots 16 oz bag frozen green beans 1 1/2 cups V-8 or tomato juice One 28 oz can crushed or diced tomatoes 1/4 cup McKay’s “Beef” or “Chicken” seasoning Black pepper to taste Herbs to […]

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