Professional Documents
Culture Documents
Carrot Mufns
Serves 6 to 8
1 cup whole-wheat our 1 cup oat bran 1 tablespoon cornstarch 1 teaspoon baking soda 1 teaspoon baking powder 1 teaspoon all-spice teaspoon cinnamon 2 3 cup grated carrots 1 3 cup maple syrup 1 cup water cup canola oil 1. Preheat the oven to 375oF. 2. In a large mixing bowl, combine all of the dry ingredients (our through cinnamon) and the grated carrots. Add all of the wet ingredients, maple syrup through oil. Mix well. 3. Pour the batter into a lightly oiled mufn pan and bake for 25 to 30 minutes, or until an inserted toothpick comes out clean.
Fluffy Pancakes
Serves 4
1 cups our teaspoon baking soda 1 teaspoon baking powder 1 tablespoon sugar 1 cups soy milk* or water 2 tablespoons vegetable oil 1. Mix together the dry ingredients and then stir in the wet ingredients. If the batter is too thick, add 1 tablespoon of water at a time until reaching the desired consistency. 2. Pour onto a pan with a nonstick surface and cook over medium heat, ipping once when the edges begin to bubble and brown. 3. Top with fruit and/or syrup and serve warm. * See page 7 for a New-To-You Food Guide
Chicken-Free Gravy
Makes 4 servings
3 tablespoons soy margarine* 1 cup our 1 cup nutritional yeast* 1 teaspoon poultry seasoning** 1 teaspoon onion salt dash of pepper 2 cups vegetarian broth or 1 vegetarian bouillon cube dissolved in 2 cups boiling water 1. Melt the soy margarine in a small saucepan over medium heat. Add the our, nutritional yeast, and seasonings, stirring quickly with a whisk. 2. Add the broth, stirring until blended. Continue cooking and stirring for 5 minutes, or until thick. * See page 7 for a New-To-You Food Guide ** Poultry seasoninga mixture of sage, thyme, marjoram, and other herbscan be found in nearly every grocery store.
Champion Chili
Serves 8
1 cup boiling water 1 cup dry textured vegetable protein (TVP)* 2 16-ounce cans chopped tomatoes 1 3-ounce can tomato paste 1 cup frozen corn 1 zucchini, chopped 2 carrots, chopped 1 large onion, coarsely chopped 1 bell pepper, chopped 1 jalapeno pepper, minced
3 tablespoons chili powder (or more to taste) 2 teaspoons cumin 2 teaspoons garlic powder 1 teaspoon dried oregano 1 15-ounce can kidney, pinto, or black beans
1. Pour the boiling water over the TVP and let sit for 5 minutes. Then combine with the remaining ingredients except the beans. 2. Cover and simmer for 1 hour. Add the beans and simmer for an additional 30 minutes. Serve as-is or over rice, pasta, fries, or a veggie dog. * See page 7 for a New-To-You Food Guide
Lunch
Mac Un-Cheese
Makes 6-8 servings
1 lb (16 oz) pasta 2 cups vanilla soy milk* 2 tablespoons soy margarine* 2 tablespoons vegan mayonnaise* 1 cup nutritional yeast* 1 teaspoon turmeric teaspoon ground sage 1 teaspoon salt teaspoon ground pepper teaspoon garlic powder 1. Cook pasta and drain. In a large bowl, combine pasta and all other ingredients. Mix thoroughly and enjoy. 2. For variety, mix in one cup of steamed vegetables, such as broccoli or peas.
Quick Quesadillas
Makes 8 quesadillas
1 15-ounce can garbanzo beans (chick peas) cup water-packed roasted red pepper 3 tablespoons lemon juice 1 tablespoon tahini* 1 garlic clove, peeled teaspoon cumin 8 corn tortillas cup chopped green onions to 1 cup salsa 1. Drain the beans and place in a food processor or blender with the next ve ingredients. Process until very smooth, about 1 to 2 minutes. 2. Spread a tortilla with 2 to 3 tablespoons of the garbanzo mixture and place in a nonstick skillet over medium heat. Sprinkle with chopped onions and salsa. 3. Top with a second tortilla and cook until the bottom tortilla is warm and soft, 2 to 3 minutes. Flip and cook the second side for 1 minute. Remove from the pan and cut in half. Repeat with the remaining tortillas. * See page 7 for a New-To-You Food Guide
Dinner
Mock Meatloaf
Serves 4
1 pound vegetarian ground beef * 2 3 tablespoon prepared mustard tablespoon horseradish 1 small onion, nely chopped 1 teaspoon salt cup soft bread crumbs cup soy milk* tablespoon soy sauce 1. Preheat oven to 350F degrees. Combine all ingredients in a large bowl. Press lightly into a bread loaf pan. Wrap loosely with foil. 2. Bake for about 1 hour and 20 minutes.
1. Cook the pasta until tender. Drain and rinse, then set aside. 2. In a large skillet, fry the tofu, onion, and garlic in oil on medium heat for about 5 minutes. 3. In a serving bowl, mix chopped parsley, chopped basil, walnuts or pine nuts, artichokes hearts, and olives with the cooked pasta. Cut lemon in half and squeeze juice over pasta and mix. Sprinkle nutritional yeast and red pepper akes to taste. Stir in tofu, onion, and garlic before serving. * See page 7 for a New-To-You Food Guide 5 cups vegetable stock salt to taste (if desired) Tabasco sauce to taste (if desired) 2 cups cooked rice
1. Fry the okra until lightly browned and set aside. Lightly fry the sausage pieces and set aside. 2. Combine our and oil in a large pot, stirring constantly. Saut over medium-high heat for 1 minute. Add okra, onion, pepper, garlic, thyme, and ground red pepper. Cook for 1 minute on medium heat, stirring frequently. 3. Stir in veggie sausage, tomatoes, celery, vegetable stock, and cook 15 minutes or until thoroughly heated. Add salt and Tabasco sauce if desired. Serve over rice.
Desserts
Chewy Chocolate Chip Cookies
Makes 25 to 30 cookies
1 cup of softened soy margarine* cup brown sugar cup sugar cup soy milk* 1 teaspoon vanilla 2 cups our teaspoon salt 1 teaspoon baking soda 12 ounces dairy-free chocolate chips 1. Preheat the oven to 350oF. 2. In a large bowl, mix the margarine, sugar, and brown sugar until its light and uffy. Slowly stir in the soy milk then add the vanilla to make a creamy mixture. 3. In a separate bowl, combine the our, salt, and baking soda. Add this dry mixture to the creamy mixture and stir well. Then fold in the chocolate chips. 4. Drop small spoonfuls onto non-stick cookie sheets and bake for 8 to 10 minutes.
Apple Crisp
Serves 4 to 6
5 or 6 apples cup pure maple syrup cinnamon to taste cup whole-wheat our cup oatmeal cup applesauce cup brown sugar 1. Preheat the oven to 350F. 2. Chop the apples and place them in a lightly oiled 8- 8-inch baking pan. Cover the chopped apples with the maple syrup and sprinkle with cinnamon. 3. In a bowl, mix the our and oatmeal. Then add the applesauce and brown sugar. Mix until the our is just moistened. Spread the oatmeal mixture onto the apples. (Dont worry if all of the chopped apples arent covered.) Bake for 30 to 35 minutes and serve warm.
Breakfast
Oatmeal with fruit or maple syrup Cereal with soy milk and sliced bananas Peanut butter (and fruit spread!) on toast or a bagel Smoothie: blend fresh or frozen banana chunks and soy milk
Snacks
Celery, apples, or carrots topped with peanut butter Popcorn seasoned with nutritional yeast or salt Make-your-own trail mix with nuts, raisins, and sunower seeds