Apple Carrot Cake Categories: Afternoon Tea, Cakes, LF, Morning Tea, Snacks, Supper Serves: 1 Ingredients: 3 c fresh

apple & carrot pulp 1 c soaked fruit (dates, raisins etc) 1/2 c coconut 1 c soaked walnuts, chopped 1 tsp cinnamon 1/2 tsp pumpkin spice 1/2 tbsp grated lemon peel Instructions: 1. Blend all ingredients in processor. 2. Place into a mold and refrigerate for 1-2 hours. 3. Remove the mold and enjoy! HELPFUL HINTS: Top with additional unsweetened and unsulphured coconut and chopped walnuts).

Apple Tapioca Categories: Crockpot, Desserts, Supper Serves: 1 Ingredients: 4 c peeled sliced apples 1/2 c brown sugar 3/4 tsp cinnamon 1/2 tsp salt 2 tbsp instant tapioca * juice of one lemon 1 c boiling water Instructions: In medium bowl, toss apples with brown sugar, cinnamon, salt and tapioca until evenly coated. Place apples in slow cooker. Pour lemon juice over top. Pour in boiling water. Cook on high for 3-4 hours.

Apricot Aperitif Categories: Beverages Serves: 4-6 Ingredients: 2 c apricot nectar 1/2 c nutritional yeast 1/8 tsp mace 1 sprg mint Instructions: Blend until smooth.

Apricot Spritzer Categories: Beverages Ingredients: 10 oz mineral water 1/2 c frozen apricots 1 tsp honey Instructions: Liquefy in blender, serve immediately.

Apricot-Almond Honey Bread Categories: Breads, LF Serves: 3 Ingredients: 2 1/2 c soft wheat, sprouted one day 1/4 c dried apricots, soaked 2 slce dried pineapple, soaked 1 c raw honey 1/2 c almonds, soaked 1 tsp vanilla 1 tsp orange zest Instructions: Finely chop apricots, pineapple and almonds. Process wheat. Add apricots, pineapple, honey, almonds, vanilla and orange zest to the wheat mix well. Form into 3 loaves and dehydrate at 105 degrees for 5-6 hours, remove teflex sheet and turn bread over. Continue dehydrating for 5-6 hours or until desired moisture is obtained.

Asparagus and Mushrooms with Black Bean Sauce Categories: Dinner Serves: 1 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 1/2 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 Instructions: 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. Posted by Michelle Dick <artemis> to the Fatfree Digest [Volume 13 Issue 8] Dec. 8, 1994. FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used with permission. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV. 1.80

Avocado Burgers Categories: Dinner, Lunch Serves: 2 Ingredients: 1 med avocado, peeled & pitted 1 c beans 1/2 sm onion 1 tsp mustard 1 tbsp tomato puree * salt to taste * bread crumbs * oil Instructions: Process all except bread crumbs and oil until smooth. Turn into bowl and add breadcrumbs until mixture can be shaped into patties. Fry patties in oil in heavy skillet until both sides are brown and crisp.

Avocado Mayo Categories: Basics, Condiments Serves: 1 Ingredients: 2 avocados 3 tbsp coconut butter 2 tbsp honey 1 c pecans 1/3 c rejuvelac or water * cider vinegar * lemon juice * realsalt * horseradish/mustard Instructions: Grind nuts to a meal. Put oil in blender, adding chunks of avocado. Slowly add nut meal, blend til all is smooth. Add honey and other things, to taste. Fantastic! Try on celery, crackers, etc. This is like a hummus to the nth power.

Baked Grapefruit Categories: Afternoon Tea, Breakfast, Desserts, Morning Tea, Snacks, Supper Serves: 2 Ingredients: 1 grapefruit, halved * brown sugar 1 tbsp cream sherry Instructions: Cut grapefruit in half, remove seeds and section; Cover the top of each with a generous helping of light brown sugar; Pour one tablespoon of cream sherry over the sugar. Bake at 375 degrees for 15 minutes.

Banana Blueberry Shake Categories: Beverages Ingredients: 2 c cashew milk 2/3 c frozen blueberries 1 1/2 bananas 12 ice cubes 1 tbsp protein powder (opt) Instructions: Liquefy in blender.

Banana Milk Drink Categories: Beverages Serves: 1 Ingredients: 1 1/2 tbsp carob powder 1 tsp flaxmeal 1 tbsp honey 1/2 tsp peanut butter 1 ripe banana 2 c milk Instructions: Blend all ingredients until smooth.

Barley, Potato & Amaranth Stew Categories: Crockpot, Dinner, Lunch, Stews, Vegetables Serves: 4 Ingredients: 4 c barley 2 2/3 lge potato, cubed 1 1/3 c amaranth 1 1/3 tsp garlic powder 2 2/3 tbsp parsley 1 1/3 tsp oregano 1 1/3 tsp marjoram 5 1/3 c water, or to cover 2 2/3 c frozen corn 1 1/3 c onion Instructions: Tossed everything in the crockpot and started it on low. Added water as necessary to make it thick like a stew. I added a bit of salt at the end after I had put it in my bowl. Had this with cracked wheat bread...what a great meal!!

Bean Tamale Pie Categories: Dinner Serves: 2 Ingredients: 2 tb Green pepper, chopped 2 tb Onion, chopped 1 ts Oil 1 c Dried kidney beans; cooked (unsalted, drained*) 1/2 c Tomato puree 1 c Whole-kernel corn 1 1/2 ts Chili powder 1/8 ts Salt 1/3 c Yellow cornmeal 3/4 c Water 1/16 ts Salt 1/4 ts Chili powder Instructions: 2 servings of about 1 cup filling and 1/3 cup cornmeal mush each 296 calories per serving 1. Cook green pepper and onion in oil in small (8-inch) frypan until tender. 2. Stir in beans, tomato puree, corn, 1-1/2 teaspoons chili powder, and 1/8 teaspoon salt. 3. Cover and cook over low heat until flavors are blended--about 15 minutes. 4. Mix cornmeal, water, and 1/16 teaspoon salt. 5. Cook over low heat, stirring constantly, until very thick-about 3 minutes. 6. Spread cornmeal mush over bean mixture to form a crust. 7. Sprinkle 1/4 teaspoon chili powder over top of crust. 8. Cook over low heat, with lid ajar, until topping is set--about 7 minutes. *NOTE: 1 cup canned kidney beans, drained, may be used in place of cooked dried kidney beans; then omit the 1/8 teaspoon salt in step 2. About 270 calories per serving. * Thrifty Meals for Two: Making Food Dollars Count * USDA Home and Garden Bulletin Number 244 * Meal-Master format courtesy of Karen Mintzias

Better Butter Categories: Basics Serves: 1 Ingredients: 1/2 c pine nuts 1 tbsp lemon juice 2 tbsp olive oil 1/4 c water 1 tsp salt 1/2 c coconut butter Instructions: Blend first five ingredients well until smooth, adding more water if necessary. Add coconut butter and blend well. Pour into jar and chill in freezer.

Black Bean & Spinach Soup Categories: Soups Serves: 4 Ingredients: 2 2/3 c Black beans 12 tb Onions; chopped 8 tb Celery; chopped 4 ts Garlic; chopped fine 4 ts Fresh ginger; grated 4 tb Orange zest Pepper, ground fresh 20 oz Spinach leaves; cleaned 16 tb Yogurt 32 x Orange segments 4 tb Cilantro; chopped Instructions: Sort, wash, and drain the black beans. In a heavy sauce pot combine the beans, onions, celery, garlic, ginger, orange zest, and pepper to taste. Add 6 cups of water and bring to a boil, stirring occasionally. Lower the heat, cover, and simmer for 1 hr. or until the beans are fully cooked(will vary with age and type of black beans.) Meanwhile, carefully wash the spinach leaves to remove all sand and grit. Place the washed leaves in a heated teflon suate pan. Stir until they are wilted but still bright green, 2-3 mins. Add pepper and cool. Mince the cooked spinach and set it aside. Spoon one third of the black beans into a blender or food processor. Puree until completely smooth and transfer back to the soup. Stir the spinach into the soup, return to a simmer, and serve immediately. Ladle the soup into shallow rimmed soup plates. Spoon nonfat yogurt into the centre of each, garnish with 2 orange segments, and sprinkle with fresh cilantro. Serving size: 1.5 cups, 133 cals, 0.4 grams fat, 0.3 mg cholesterol,41.mg sodium. By Hubert Keller From: Eat More Weigh Less by Dr Dean Ornish, Bookman Press Posted by Joell Abbott 1/95

Black Bean Chili Burgers Categories: Vegetarian, Main dish Serves: 6 Ingredients: 1 c -Water 1/2 c Quinoa; rinsed 2 c Black bean flakes 1 1/2 c -Boiling water 2 ts Chili powder 1 ts Ground cumin 1/2 c Fresh cilantro, chopped 2 Green onions; chopped 1/2 c Red bell pepper, chopped 1/2 c Plain bread crumbs 3/4 ts Salt 2 ts Vegetable oil ---OPTIONAL GARNISHES--2 c Lettuce; shredded 1 c Grated cheddar cheese 1/2 c Sour cream 1 c Bottled salsa Avocado; diced Ripe olives, sliced Green onions; chopped Instructions: Bring 1 cup water to a boil in a small saucepan. Add quinoa, cover and simmer 15 minutes. Place black bean flakes in a medium-sized bowl. Stir in boiling water. Cover and let stand 5 minutes. Combine 1/2 cup cooked quinoa with black beans, chili powder, cumin, cilantro, green onions, red bell pepper, bread crumbs and salt. Mix well. Lightly flour hands and divide mixture into six equal balls. Flatten each ball into a 1/4-inch-thick cake. Heat oil in a nonstick skillet. Cook each bean cake about 2 minutes each side. Serve topped with lettuce, cheese, nonfat sour cream, salsa and other garnishes, as desired. Calories per serving: 168 Grams of fat: 3 Percent fat calories: 16 Cholesterol: 0 mg Grams of fiber: 5.2 Source: Delicious! magazine - May/June 1993 Typed for you by Karen Mintzias

Black Bean Chili w/Toasted Spice Seasoning Categories: Main dish, Indian, Vegetables Serves: 8 Ingredients: 3 c Dried black beans, soaked 8 c Water 2 Jalapeno peppers, minced 1 1/2 tb Grated ginger 1 Bay leaf 1 c Chopped cilantro 1 ts Cumin seeds 2 tb Chili powder 1/2 tb Oregano 1/2 c Sun-dried tomatoes 4 c Peeled, chopped plum tomatos 1/3 c Uncooked bulgur wheat 1/2 c Boiling water Salt & pepper ---SEASONING--1/2 tb Mustard seeds 1/2 ts Fennel seeds Instructions: Drain beans. Place in a large pot & add 8 c water. Bring to a boil. Add peppers, ginger, bay leaf & 1/2 c cilantro. Cover & simmer for 1 1/2 to 2 hours. Remove from heat & discard bay leaf. Place cumin seeds in a pot & toast. When seeds darken, add chili powder, oregano, tomatoes. Stir well & bring mixture to a boil. Reduce heat & simmer for 30 minutes. In another bowl, combine bulgur with boiling water, cover & let sit for 10 minutes. When beans are cooked, remove 1 c & puree it with some cooking liquid. Combine puree with remaining beans. Stir in tomato mixture & bulgur. Season & simer for 10 minutes. Place mustard seeds in a pot over medium heat, cover & cook till seeds start to pop. Add fennel seeds & cover. Cook till popping stops & fennel darkens. Pour over chili. Add remaining cilantro & drizzle with olive oil. "Vegetarian Times" July, 1993. From: Ian Hoare Date: 26 Apr 96

Black Bean Chili Categories: Chili Serves: 12 Ingredients: 1 lb Black Turtle Beans 1 tb Cumin Seeds 1 tb Oregano 2 c Onion; chopped 1 tb Olive Oil 1 c Red Bell Pepper; chopped 1 c Green Bell Pepper; chopped 4 Jalapeno Chiles; seeded and minced 1 tb Garlic; minced 2 Bay Leaves 2 ts Epazote; crushed (optional) 12 oz Beer 28 oz Can Crushed Tomatoes with Puree 6 oz Can Tomato Paste 5 tb Ground Red Chile 2 ts Salt 1 lb Top Sirloin Steak; grilled or broiled and cut into -1" chunks 1/4 c Cilantro; minced Instructions: Sort through beans and discard any stones. Wash beans in a sieve under cold running water. Put beans in a pot with 6 cups water. Bring to a boil and simmer 3 minutes. Turn off heat, cover and let soak 1 hour. Return to heat and bring to a simmer; cook 1 hour. Meanwhile, toast the cumin seeds in a small pan until they become fragrant, about 2 minutes. Then add the oregano and toast for 1 minute. Be careful not to burn. Pulverize the seeds and oregano in a spice grinder. Saute the onion in the olive oil for 5 minutes, then add the bell peppers, jalapenos and garlic. Saute 5 minutes longer until the vegetables are quite wilted. Add the spices and half the beer. Simmer until the beer is reduced by a third. Add remaining beer. When the beans are just tender but not falling apart, add the vegetable-beer mixture, the tomato puree and paste, and the chile powder. Simmer 1 hour, then add salt to taste and the sirloin cubes; simmer 15 minutes longer. Ladle into serving bowls and garnish with minced cilantro. Per Serving: Calories: 220, Protein: 17 g, Carbohydrate: 28 g, Fat: 5 g, Saturated Fat: 1 g, Cholesterol: 22 mg, Sodium: 511 mg, Fiber: 8 g. Source: San Francisco Chronicle Typed by Katherine Smith Kook-Net: The Shadow Zone IV - Stinson Beach, CA

Black Bean Soup with Cumin Categories: Soups Serves: 4 Ingredients: 1 c Black beans, soaked 7 c Broth (chicken, beef, or Vegetable) 1 lg Onion, minced 1 lg Clove garlic, minced 1/4 c Diced celery 1/2 c Finely diced carrots 3/4 ts Crushed cumin seed (or Ground cumin), or to taste 1/4 ts Black pepper Instructions: 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 hours or until the beans are thoroughly 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) Season 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. Adapted from Jane Brody's Good Food Book. From: Gail Shipp Date: 24 Apr 96

Blue Corn Waffles Categories: Breakfast Serves: 4 Ingredients: 1 1/2 c Blue corn as used for Tortillas 3/4 c All-purpose flour 1 tb Sugar 2 ts Baking powder 1/2 ts Baking soda 1/2 ts Salt 1 1/2 c Buttermilk 2 lg Eggs, separated 6 tb Melted butter or margarine Butter Maple syrup Instructions: In a bowl,mix cornmeal,flour,sugar,baking powder,soda and salt. In another bowl,mix butter with egg yolks and 1/4 cup of melted butter.Pour liquids into dry mixture,stirring to moisten well.Whip egg whites until they hold stiff peaks;fold into batter.Bake in a preheated waffle iron set on medium high heat or in an electric one set at medium high (375 degrees).Brush grids with melted butter; half fill with batter,spreading slightly. Close iron;bake until waffle is golden brown,5 to 6 minutes.Serve hot with butter and syrup.Makes about 4 waffles.

Blueberry Rice Salad Categories: Breakfast, Desserts, Lunch, Supper Serves: 4 Ingredients: 2 c cooked cold brown rice 2 c fresh blueberries 1/2 c shredded coconut 1/2 c chopped pecans or almonds 1/2 c cashew cream * wheatgerm Instructions: Combine rice, berries, coconut, nuts and cream. Sprinkle with wheatgerm.

Boston Baked Beans Categories: Crockpot, Side dish Serves: 8 Ingredients: 1 lb Dried pea, great northern, Or navy beans 2 md Onions; chopped 1/2 c Brown sugar 1/4 c Molasses 1/3 c Catsup 1/4 lb Bacon; diced 1 tb Salt 1 1/2 ts Dry mustard 1/4 ts Pepper Instructions: Simmer beans in 6 cups water for 30 minutes. Allow to stand, covered, for 1 1/2 hours or until softened; drain. Put all ingredients into crockpot. Add 1 cup water; stir to blend. Cover pot and cook on LOW for 10 to 12 hours or on HIGH for 5 to 6 hours, stirring occasionally.

Bountiful Black Bean Soup Categories: African, Soups, Beans Serves: 3 Ingredients: 1 lb Dried black beans 4 qt Chicken stock 1 bn Celery w/ leaves, chopped 1 lb Carrots, peeled and chopped 2 lg Onions, chopped Grated zest of 1 large lemon 1/4 c Lemon juice 1 ts Salt 1/4 ts Black pepper 1 lg Lemon, sliced Instructions: Place beans in large saucepan. Add enough water to cover beans by 1 inch. Bring to boil over high heat. Boil 1 minute. Remove pan from heat; cover tightly and let stand 1 hour. (Or soak beans overnight in large bowl with enough cold water to cover by 1 inch.) Drain. Combine beans in 5-quart Dutch oven or soup kettle with chicken broth, celery, carrots, onions, and lemon zest. Bring to boil over high heat. Reduce heat to low and simmer, uncovered, until liquid is just below surface of beans and ingredients are very tender, 2 1/2 to 3 hours. Using slotted spoon, transfer soup solids in batches to food processor and puree. Transfer puree to large bowl and add cooking liquid. (Or puree solids and liquids together in blender. Or force soup through coarse sieve or pass it through food mill, discarding skins.) Return soup to Dutch oven. Stir in lemon juice, salt and pepper and cook over medium heat, stirring constantly, until heated through. Place lemon quarter in bottom of each bowl. Pour in soup and serve immediately. Makes about 3 quarts of 10-12 servings.

Brandied Fruit Melange Categories: Cyberealm, Fruits, Desserts Serves: 8 Ingredients: 1/2 c Brandy, or 1/2 c apple juice plus 1 tsp. brandy extract 1/4 c Firmly packed brown sugar 1 3 to 4-inch cinnamon stick 2 c Fresh frozen peach slices 2 md Unpeeled Granny Smith apples cored and sliced and cut - in half 2 md Seedless oranges, peeled, and sectioned 1 c Halved strawberries 1 md Kiwi fruit, peeled 7 sliced Instructions: In a small saucepan, combine brandy, brown sugar and cinnamon stick; mix well. Bring to a boil over medium-high heat, stirring constantly. In large bowl, combine peaches, apples and oranges; mix well. Pour hot brandy mixture over fruit; mix gently. Cover; store in refrigerator 8 to 10 hours or overnight, stirring occasionally. Just before serving, remove cinnamon stick. Add strawberries and kiwi fruit; toss lightly. Spoon into clear glass serving bowls to show off the bright colors. Makes 8 1-cup servings. Calories......120 Fat.......0g Protein....2g Carbohydrates....24g Source: Classic Pillsbury Cookbooks Typed for you by Lois Flack, CYBEREALM BBS, Watertown, NY. 315-786-1120

Brandy-wine Cooler Categories: Beverages Ingredients: 1 1/2 c dry white wine, chilled 1/3 c orange juice 1/4 c peach brandy, chilled ice mint leaves Instructions: 5 minutes 5 mins prep In a pitcher, combine white wine, juice and brandy. pour wine mixture over ice. Garnish with mint. Fill 2 glasses with ice and

Broccoli Lima Bean Soup Categories: Soups Serves: 6 Ingredients: 4 c Chicken broth 10 oz Pkg frozen lima beans 10 oz Pkg frozen broccoli 1 c Sliced carrots 1/2 c Chopped onions 2 tb Light soy sauce 1 ts Bottled minced garlic 1 ts Grated ginger root 2 ts Sesame seeds, toasted 2 ts Dry sherry (optional) ---PER SERVING--113 x Calories 8 g Protein 17 g Carbohydrates mg Cholesterol 287 mg Sodium 3 g Total fat (0g sat, 1g poly, . 1g mono) Instructions: In a large saucepan, bring broth to a boil over high heat. Add lima beans, broccoli, carrots, onions, soy sauce, garlic and ginger root. Return to a boil. Reduce heat, cover, and simmer for 15 minutes or until beans are just tender. Stir in sesame seeds and, if desired, sherry. Cook's Tip: You can keep any unused ginger root fresh for several months. Just submerge it in a jar of dry sherry. Cover the jar tightly and store it in the refrigerator. Or wrap the ginger root in plastic wrap and store it in the freezer. Taken from "Beano(R) Bulletin," Spring 1995, possibly taken from the "American Heart Association Quick & Easy Cookbook."

Butternut Pear Soup Categories: Soups Serves: -6 Ingredients: 1 onion, sliced 2 tbsp butter 1 tbsp brown sugar 1 large butternut squash 1 c broth 1 can pears in juice 1/2 tsp curry powder 2 c milk 1/4 tsp cinnamon 1/4 tsp ginger 1/4 tsp nutmeg 1 tsp crystallized ginger, finely diced Instructions: 40 minutes 10 mins prep Slice butternut into 4 and remove seeds and fiber. Place in a microwave oven and cook till tender for 10-15 minutes. Meanwhile saute onions in butter for 10 minutes till golden brown then add brown sugar and cook for 5 more minutes over low heat. Cube and if you have a good blender like a vita mix you don`t have to peel just put it in you blender along with the juice from the pears and pears and process till smooth. In a pot add all ingredients and simmer 10 minutes.

Cajun Spice Mix Categories: Spices Serves: 1 Ingredients: 1 c Sweet paprika 1 ts Paprika 1 tb Black pepper 1 tb White pepper 3 tb Cayenne 1 tb Garlic powder 1 tb Onion powder 1 tb Salt 1 tb Rosemary Instructions: I usually put in twice the amount of cayenne for my taste.

Cantaloupe in Lime-Yogurt-Cardamom Dressing Categories: Breakfast, Desserts, Salads, Supper Serves: 2-4 Ingredients: 1/2 c plain yogurt 1 tbsp lime juice * ground cardamom * honey 1 cantaloupe in half-inch cubes Instructions: Completely mix yogurt, lime juice, cardamom and honey, fold into diced cantaloupe keep refrigerated and serve cool. TIPS: Most fresh fruits salads can benefit from a bit of lime and/or lemon juice. The added acidity brings our the natural flavor of the fruit and also helps to preserve the fruit salad. If you choose, you may also wish to serve the fruit with an accompanying piece of lime, which you guest may squeeze on the salad just before eating. Cardamom is an ancient spice which is native to India and found in three varieties green, black and white. We believe that it is under used and appreciated in this country. We use only the green variety which consists of a pod with an outer shell (not very flavorful) and a small black inner seed (very flavorful). Whenever we prepare fresh fruit for our guest (for example in our blueberry pancakes), we always add a touch of ground cardamom. Pastry chefs also have found a pinch or two of cardamom in their creations adds an additional subtle and pleasant touch. If you do find the pods, they should appear light green in color. Gentle break open the seamless the pod and you will find the small black seed, which then can be ground in a spice mill. We have been told by a friend of ours from Jordan that in his country it is customary to grind up the entire pod. Cardamom will remain fresh for a very long time, provided you store it in an air tight glass jar. Other additions to fresh fruit include: dark rum, Cointreau and fresh finely ground black pepper which goes very well with fresh strawberries. However you choose to enjoy Cardamom or any of additives to your fruit salad we hope that they will be a welcome addition to your recipes.

Caramelized Onion & Horseradish Mashed Potatoes Categories: Sides, Potatoes Serves: 3-4 Ingredients: 1/6 c butter 1/6 c chopped onions 1 1/2 ts brown sugar 3/4 tb white balsamic vinegar 1 7/8 lb peeled and cubed baking potatoes 3/8 c milk 1/6 c Dijon mustard 3/4 tb fresh lemon juice 1 1/2 tb prepared horseradish 3/4 tb light mayonnaise 3/8 ts salt Instructions: 45 minutes 15 mins prep. Melt 1 T. butter in a medium nonstick skillet over med. high heat. Add onion and sugar; saute 10 minutes or until caramelized. Remove from heat and stir in vinegar if desired. Place potatoes in a saucepan and cover with water. Bring to a boil; reduce heat and simmer for 15-20 minutes or until tender. Drain and return potatoes to pan. Add 3 T. butter and milk; mash to desired consistancy. Cook 2 minutes or until thoroughly heated through, stirring constantly. Combine Dijon mustard and remaining ingredients in a small bowl, stirring with a whisk until blended. Add Dijon mustard mixture and caramelized onion mixture to potato mixture, stirring to combine. Serve.

Carrot Puddingcakes Categories: Candy, Desserts Serves: 1 Ingredients: ** - PUDDING 1 1/4 carrots 1/4 lb raw almonds 1/4 lb dates 1/6 c raw honey ** - TOPPING 2 oz almond butter 1/8 c raw honey 1/4 tsp vanilla Instructions: Pudding Instructions: Grate the carrots in a food processor Install the "s" blade in the food processor and process the carrots until they are lightly coarse, then place in a bowl. Process the almonds until fine, then set aside in bowl. Process the dates, then add the honey. Add the processed nuts to the date-honey mixture and mix/process. Mix the nut-date-honey mixture into the processed carrots by hand. Spoon the mixture into cups or cake pan, or roll into balls. Topping Instructions: Process the almonds to an almond butter consistency Add the honey and vanilla and process further Spoon a dollop of the topping onto the cakes or balls and enjoy!

Carrot Salad Categories: LF, Salads, Sides, Vegetables Serves: 2 Ingredients: 1 lge carrot, grated 1 tbsp finely chopped onion 1/4 c currants or raisins * salt to taste 2 tbsp lemon juice Instructions: Combine and chill.

Carrot-Milk Drink Categories: Beverages, LF Serves: 2 Ingredients: 1/2 c carrot juice 1/2 c milk 1/4 c almonds 2 tsp flaxmeal Instructions: Blend until smooth.

Carrot-Pineapple Aperitif Categories: Beverages, LF Serves: 4 Ingredients: 2 c pineapple juice 1/2 c carrot 1 tbsp lemon juice 1 tbsp nutritional yeast 1/8 tsp basil Instructions: Blend until smooth.

Cashew Mayonnaise Categories: Basics, Condiments Serves: 1 Ingredients: 1 c cashews 1 c water 1/3 c lemon juice 1/2 c oil 1 clv garlic 1 tsp dulse 1/2 tsp paprika 1/4 tsp chervil 1/4 tsp summer savory Instructions: Blend until smooth.

Cashew Milk Categories: Beverages, LF Serves: 1 Ingredients: 3/4 c cashews, ground 3 3/4 c water 1 tbsp honey 1 tsp vanilla Instructions: Grind cashews at S9 or 10. Blend all at S5.

Cauliflower Lima Bean Soup Categories: Beans, Soups, Jw Serves: 6 Ingredients: 2 sl Bacon; cut in 1" squares 3 c Water 2 c Cooked fresh lima beans; chopped 1 c Cauliflower;cut in sm pieces 1/2 sm Onion; chopped 1/4 ts Garlic salt 1/2 ts Dried parsley;or 1 tsp fresh 1/8 ts Marjoram 2 tb Flour; blended with 2 tb Water Salt and pepper Instructions: Cook bacon until browned and drain off fat [or not- JW]. Add the water, chopped lima beans, cauliflower, onion and seasonings. Cook until the cauliflower is almost tender - 10 min. Gradually stir in flour and water paste; add salt and pepper to taste. Continue cooking until cauliflower is tender. From the Sunset Cook Book of Soups and Stews. Posted by Jim Weller. From: Jim Weller Date: 08 Feb 96

Chai Smoothie Categories: Beverages Serves: 1 Ingredients: 1 c frozen banana 1 c frozen berries 1/2 c maple syrup 1 tbsp Chai Spice Chutney Instructions: Combine first three ingredients and blend. Add chutney and blend until thick and creamy. Drink immediately.

Chai Spice Chutney Categories: Basics, Condiments Serves: 1 Ingredients: 2 tbsp carob powder 1 tbsp cinnamon 1 tsp nutmeg 1/4 c minced ginger 1/2 c olive oil 1 tbsp vanilla Instructions: Blend well and store in refrigerator. Makes 2 3/4 cups.

Chickpea, Avocado and Sundried Tomato Salad Categories: Lunch, Salads, Sides Serves: 1 Ingredients: 2 can chickpeas 2 ripe avocado, diced 4 c shredded cabbage 1 c pitted olives 1 c chopped sundried tomatoes 2 spring onion, chopped 2 tbsp chopped parsley 1/2 c olive oil 1 tsp herb-seasoned salt Instructions: 5 minutes 5 mins prep 1. 2. 3. 4. Place the cabbage, chickpeas, olives, Sundried tomatoes and avocado into a large bowl. Dressing----------. Blend spring onions, parsley, salt and olive oil. Pour over salad ingredients.

Chinese Black Bean Vinaigrette Categories: Salads, Dressings Serves: 1 Ingredients: 1 1/4 ts Minced garlic 1 1/4 ts Minced fresh ginger 2 tb Minced shallots 1/4 c Sesame oil 3/4 c Canola oil 1/2 c Unseasoned rice vinegar 2 tb Soy sauce 2 tb Thai-style chili sauce 2 ts Honey 1/2 c Fermented black beans, -Rinsed 1/4 c Minced cilantro Instructions: Combine all the ingredients in a mixing bowl. Whisk together until combined. This may be prepared a day in advance. It is best not to use a food processor. Recipe By : COOKING RIGHT Date: 13 Jun 96

From: Meg Antczak

Chinese Style Bean Sauce with Tempeh Categories: Chinese, Main dish, Vegetarian Serves: 3 Ingredients: 2 tb Oil 1 ts Grated ginger 1 ts Minced garlic 2 sm Minced red peppers 5 Mushrooms, thinly sliced 3 Green onions, sliced 16 oz Tempeh, cubed 2 tb Red miso, mixed with half C water 1 tb Soy sauce 1 tb Honey 1 tb Tahini 1/2 ts Vinegar 1 ts Arrowroot powder in two T water Instructions: Heat oil in wok. Add ginger, garlic & red peppers. Saute for 3 minutes. Add mushrooms & onion whites. Saute for 3 minutes. Add onion greens & tempeh & saute for 1 minute. Combine miso, soy sauce, honey, tahini & vinegar. Mix well. Stir into saute mixture & simmer for 1 minute. Stir in dissolved arrowroot powder & simmer 30 seconds or till thick. Serve over rice.

Chinese Thousand Year Eggs Categories: Cheese/eggs, Chinese Serves: 1 Ingredients: 12 Eggs 2 Star anise 1/4 c Black tea 2 ts Salt 2 tb Dark soy sauce Instructions: Cover eggs with cold water. Boil 20 minutes. Cool in cold water. Crack shells but do not remove them. Boil eggs again in water to cover. Add star anise, black tea, salt, and soy sauce. Simmer 2 hours. Keep eggs in juice before serving. The longer the eggs remain in the juice, the better the flavor. Serve hot or cold. May be frozen. From: colt@usr1.primenet.com (Colt) in rec.food. preserving, who wrote: "Another variation [of pickled eggs] is the Chinese Thousand Year Egg, also called the Tea Egg. These eggs are served during the Chinese New Year celebration and symbolize wealth, prosperity, and fertility." Formatted by Cathy Harned.

Choco-Mocha Milkshake Categories: Beverages Serves: 1 Ingredients: 1/2 c sesame seeds 2 c coconut milk 1/2 c coconut meat 1 tbsp honey 1 tbsp carob powder 1 banana Instructions: Blend until smooth.

Cinnamon Date Bread Categories: Breads Serves: 4 Ingredients: 3 c soft wheat, sprouted one day 1 c dates 1 tsp cinnamon 1/2 c raisins Instructions: Process wheat and dates. Add cinnamon and raisins to the mixture and mix well. Form into 4 loaves of bread, place on a teflex sheet in the dehydrator at 105 degrees for 5-6 hours, remove teflex sheets and turn bread over, continue dehydrating for 5-6 hours, or until desired moisture is obtained.

Coconut Crunch Macaroons Categories: Cookies Serves: 30 Ingredients: 2 c almonds 1 c shredded coconut 1 tbsp almond extract 6-10 pitted dates Instructions: 1) Soak almonds 8 hours, dates 2 hours 2) In blender: blend with 1/2 cup water from dates, with almond extract, dates, and shredded coconut (keeping dough thick) 3) Drop 'dough' on wax paper, or teflex sheets on dehydrator trays. Dehydrate 12-24 hours at 105 degrees, turning over when dough is firm. 4)Serve warm at desired chewiness.

Coconut Rice Noodles Categories: Thai, Kaz, Foreign, Ethnic, Vegetarian Serves: 4 Ingredients: 150 g Dried rice noodles 2 ts Sesame oil 225 g Firm tofu 300 ml Vegetable stock 75 g Creamed coconut 2 tb Soy sauce 1 sm Onion 2 lg Red chillies 3 Garlic cloves 100 g Beansprouts 4 Spring onions 2 tb Fresh coriander Seasoning Instructions: Preparation: Cut the tofu into 2.5cm cubes : Crumble the creamed coconut : Grate the onion : Finely slice the chillies : Crush the garlic cloves : Thinly slice the spring onions : Chop the fresh coriander 1. Pour boiling water over the noodles and leave for one minute then rinse wuth cold water and drain thoroughly. 2. Heat the oil in a large frying pan and fry the tofu cubes until lightly golden on all sides. 3. Heat the vegetable stock in a medium pan, then add the creamed coconut, soy sauce, onion, chillies and garlic and simmer for 5 minutes. 4. Add the cooked noodles, beansprouts, spring onion slices and fried tofu and cook for a further 3 minutes. Season to taste, add the coriander and serve. 445 cal per serving 12g protein 35g carbohydrate 29g fat 6g saturated fat (medium)_ no added sugar 4g fibre (medium) 0.78g salt (medium)

Corn & Bean Salad Categories: Lunch, Salads, Supper Serves: 1 Ingredients: Frozen corn Canned Kidney beans Chopped cilantro Onions, chopped Balsamic Vinegar Lemon Juice Instructions: My favorite is frozen corn added to a can of kidney beans, chopped cilantro, chopped onions, balsamic vinegar and some lemon juice. You can use your imagination after this point. For example, add some white beans and/or frozen green peas which have been just cooked slightly, about one minute. Posted by Barbara Zimmerman <barbara@crl.com> to the Fatfree Digest [Volume 13 Issue 25] Dec. 25, 1994.

Corn & Tomato Polenta Categories: Crockpot, Dinner, Lunch, Sides, Supper Serves: 1 Ingredients: 1 qt water 1/4 tsp salt 1 c yellow cornmeal 1/2 c tomato sauce 1 tsp dried oregano 1/2 c corn, drained 1/2 tsp hot pepper flakes * pepper Instructions: In a heavy, 3-quart saucepan, bring water and salt to a boil. Slowly pour cornmeal into saucepan so that water does not stop boiling, stirring to keep smooth. Reduce heat and simmer 20 to 25 minutes, stirring often until mixture is stiff. Meanwhile, in a small saucepan, heat tomato sauce, oregano, corn, hot pepper flakes and pepper. When cornmeal is stiff, turn half into a serving dish and top with half the sauce. Layer remaining cornmeal and sauce and let rest to 5 to 10 minutes. Cut in squares and serve.

Cranberry Ginger Ale Categories: Beverages Ingredients: 1 c cranberry juice cocktail 1/3 c lime mineral water 1 tsp ginger concentrate Instructions: Stir ingredients together and serve over ice with an orange or lime slice on the rim of the glass.

Crockpot Apple Pie Categories: Crockpot, Desserts Serves: 1 Ingredients: 8 tart apples, peeled & sliced 1 1/4 tsp cinnamon 1/4 tsp allspice 1/4 tsp nutmeg 3/4 c milk 2 tbsp butter, softened 3/4 c sugar 2 eggs 2 tsp vanilla 1 1/2 c quickmix, divided 1/3 c brown sugar 3 tbsp butter, cold Instructions: Toss apples in large bowl with cinnamon, allspice, and nutmeg. Place apple mixture in lightly greased slow cooker. Combine milk, softened butter, sugar, eggs, vanilla, and 1/2 cup of the Bisquick. Spoon over apples. Combine the remaining Bisquick with the brown sugar. Cut cold butter into Bisquick mixture until crumbly. Sprinkle this mixture over top of apple mixture. Cover and cook on low 6 to 7 hours or until apples are soft.

Crockpot Apple Stuffing Categories: Crockpot, Dinner, Sides, Supper Serves: 6-8 Ingredients: 1/2 c butter 1 c chopped walnuts 2 onions, chopped 14 oz herbed stuffing mix 1 1/2 c applesauce 1 1/2 c water Instructions: In large skillet, melt 2 Tbsp. of the butter and cook walnuts over medium heat until walnuts are toasted and fragrant, stirring frequently and watching carefully; about 5 minutes. Remove nuts from skillet and place in small dish. Set aside. Melt remaining 6 Tbsp. butter in the same skillet. Add onion and cook for 3-4 minutes until almost tender, stirring frequently. Spray a 4-6 quart slow cooker with nonstick cooking spray and place stuffing cubes in prepared crockpot. Add cooked onion with butter and mix gently. Add applesauce and water and mix lightly. Cover and cook on low for 4-5 hours. Sprinkle with toasted walnuts before serving.

Crockpot Baked Beans Categories: Crockpot, Beans Serves: 4 Ingredients: 2 2/3 lb Dried navy beans, soaked overnight 16 c Water 2 c Molasses 1 1/3 c Black coffee 2/3 c Dark brown sugar, firmly packed 2 2/3 tb Cider vinegar 5 1/3 ts Dry mustard 4 ts Salt 2/3 ts Freshly ground black pepper 2 2/3 Onion, cut in half; Stuck with 4 cloves 10 2/3 sl Canadian bacon, chopped Instructions: Combine beans & water in slow cooker, cover & cook on low heat for 7 hours until tender. Drain; refrigerate in pot. Can be cooked up to 3 days in advance. Stir together molasses, coffee, sugar, vinegar, mustard, salt & pepper in small bowl. Stir into beans in pot. Add onion & Canadian bacon, pushing down into beans. Cook, covered, on low heat for 7 hours, or until beans are flavored through.

Crockpot Cobbler Categories: Crockpot, Desserts, Supper Serves: 1 Ingredients: 2 c peeled sliced apples 2 c granola 1 tsp cinnamon 1/4 c honey 2 tbsp butter, melted Instructions: PREPARATION: Spray inside of 3-4 quart crockpot with nonstick cooking spray. Combine apples, cereal and cinnamon in crockpot and mix well. Stir together honey and butter and drizzle over apple mixture. Mix gently. Cover crockpot and cook on LOW 8 hours until apples are tender.

Crockpot Garlic Smashed Potatoes Categories: Crockpot, Dinner, Sides, Vegetables Serves: 6-8 Ingredients: 3 lb small red potatoes 5 clv garlic, minced 2 tbsp olive oil 1 tsp salt 1/8 tsp pepper 1/2 c water 1 c onion & chive cream cheese 1/2 c milk Instructions: Halve or quarter potatoes to make even sizes. Place potatoes in a 4-6 quart slow cooker. Add garlic, oil, salt and water and mix to coat. Cover crockpot and cook on high for 3-1/2 to 4-1/2 hours until potatoes are tender. Mash potatoes roughly with a fork. Stir in cream cheese until blended, then add enough milk for desired consistency. You can serve this right away, or cover and hold it in the slow cooker up to 2 hours on low.

Crockpot Gingered Carrots Categories: Crockpot, Dinner, Sides, Vegetables Serves: 8-10 Ingredients: 12 carrots, sliced 1/3 c Dijon mustard 1/2 c brown sugar 1 tsp minced ginger 1/8 tsp pepper 1/2 tsp salt Instructions: Combine all ingredients in 3-4 quart crockpot. Cover and cook on high for 2-3 hours or until carrots are tender, stirring twice during cooking.

Crockpot Marinara Sauce Categories: Basics, Condiments, Crockpot, Dinner, Lunch, Sauces Serves: 12 Ingredients: 2 onions, chopped 8 clv garlic, minced 56 oz Italian diced tomatoes w juice 6 oz tomato paste 2 tsp Italian seasoning Instructions: Combine all ingredients in a 3-4 quart crockpot, cover, and cook on low setting for 8-10 hours. Serve sauce over spaghetti.

Crockpot Mediterranean Stew Categories: Crockpot, Dinner, Stews, Vegetables Serves: 1 Ingredients: 1 butternut squash, cubed 2 c eggplant cubed w peel 2 c cubed zucchini 10 oz frozen okra, thawed 8 oz tomato sauce 1 c chopped onion 1 ripe tomato, chopped 1 carrot thinly sliced 1/2 c vegetable broth 1/3 c raisins 1 clv garlic, minced 1/2 tsp cumin 1/2 tsp tumeric 1/4 tsp crushed red pepper 1/4 tsp cinnamon 1/4 tsp paprika Instructions: In a slow cooker, combine butternut squash, eggplant, zucchini, okra, tomato sauce, onion, tomato, carrot, broth, raisins, and garlic. Season with cumin, turmeric, red pepper, cinnamon, and paprika. Cover, and cook on Low for 8 to 10 hours, or until vegetables are tender. Prep Time: 30 Minutes Cook Time: 10 Hours

Curried Fruit Categories: Fruits, Side dishes, Kooknet Serves: 6 Ingredients: 3 c Fresh Pineapple; diced 2 tb Honey 1 tb Water 1 ts Curry Powder 1 tb Fresh Ginger; crushed 2 Apples; peeled, cored and diced 1/3 c Raisins 3 Bananas; sliced 2 tb Toasted Coconut Instructions: Combine pineapple, honey, water, curry powder and ginger; bring to a boil, lower heat and simmer until pineapple is tender, 20-25 minutes. Add apples and raisins. Cook 3 minutes. Remove from heat and let cool, stirring occasionally. Stir in bananas and sprinkle with coconut. This is excellent served with chicken, turkey, ha or pork. Per Serving: 176 calories, 1 g protein, 43 g carbohydrate, 2 g fat, 1 g saturated fat, 4 mg sodium, 4 g fiber, no cholesterol. Source: San Francisco Chronicle Typed by Katherine Smith Kook-Net: The Shadow Zone IV - Stinson Beach, CA

Curried Grain and Nut Dish Categories: Dinner, Sides Serves: 2 Ingredients: 1 c barley, soaked three days 1/2 c almonds, soaked one day and chopped 1 c sunflower seeds, soaked five hours 1/4 c flax oil 2 tbsp seasoning * - SAUCE 1 c almonds, soaked one day 16 oz water 2 med apples, cored and diced 1 c raisins 1 tsp curry powder 2 tbsp flax oil 2 tbsp shoyu 1 med ripe banana Instructions: Mix first five ingredients in a bowl. Place the almonds in a blender and add enough water to cover them. Blend until creamy. Add curry, flax oil, banana, Braggs and process for 20 seconds. Then add apples and raisins. Pour sauce over nut grain dish, stir well and place in dehydrator for at least 2 hours until warm to the touch, below 112 degrees. This is a rich dish, and makes a wonderful thanksgiving dish or for a special occasion.

Curry Dip Categories: Condiments, LF, Sauces, Snacks Serves: 12 Ingredients: 1/2 c cashew mayonnaise 1/2 c yogurt 1 tsp curry powder 1/2 tsp turmeric 1/4 tsp chili powder 1/4 tsp ginger 1/4 tsp paprika * salt to taste Instructions: Blend all ingredients and chill one hour. Serve with raw veggies.

Dahi Categories: Beverages Serves: 16 Ingredients: 1 qt yogurt * juice of twelve limes 1/2 c honey * water Instructions: Blend yogurt, lime juice and honey. Pour into gallon jug and fill with water.

Dilled Carrot Cutlets Categories: Dinner, Lunch Serves: 6 Ingredients: 2 c beans, mashed 1 lge carrot, grated 1/2 tsp salt 1/4 c ground cashews 2 tbsp fresh dill 1 egg, lightly beaten 1/3 c wheatgerm 1/4 c oil Instructions: Combine mashed beans, carrot, salt, nut flour and dill. Shape into patties, dip into egg and coat with wheatgerm. Heat oil in skillet and fry until lightly browned on both sides.

Dill-Lemon Rice Mix Categories: Master mix Serves: 1 Ingredients: 4 c Long Grain Rice, Uncooked 4 t Dill Weed Or Dill Seed 8 t Instant Chicken Bouillon 5 t Dried Grated Lemon Peel 2 t Salt Instructions: Combine all ingredients in a large bowl and blend well. Put about 1 1/2 cups of mix into 3 1-pint airtight containers and label as Dill-Lemon Rice Mix. Store in a cool, dry place and use within 6 to 8 months. Makes about 4 1/2 cups of mix. Dill-Lemon Rice: Combine 1 1/2 cups of mix, 2 cups cold water, and 1 T butter or margarine in a medium saucepan. Bring to a boil over high heat; cover and reduce heat. Cook for 15 to 25 minutes until liquid is absorbed. Makes 4 to 6 servings.

Dreamsicle Shake Categories: Beverages Serves: 1 Ingredients: * milk & meat of young coconut 2 frozen bananas 3 dates * juice of a ripe orange 1 tbsp honey 1 tsp vanilla * ice Instructions: Combine all ingredients except ice and blend until smooth. Gradually add ice until desired consistency is achieved.

Drunken Bean Soup Categories: Soups Serves: 6 Ingredients: 2 15 oz. cans Pinto beans, Drained and rinsed. 1/2 c Water or beer (I'd use beer) 1/2 Medium onion, sliced 3 Cloves garlic, minced 1/2 c Fresh Cilanto leaves 1 Fresh jalapeno pepper, Thinly sliced Instructions: Combine all ingredients in a saucepan. Simmer over low heat for 30 minutes. Taken from THE NEW McDOUGALL COOKBOOK, by Dr. John and Mary McDougall. From the collection of Sue Smith From: Carl Berger Date: 15 May 96

Eggplant with Quinoa and Chickpeas Categories: Vegetarian, Vegan, Grains Serves: 4 Ingredients: 2 Eggplants (sm. to med.) water to fill large pot 1 c Quinoa 2 1/2 c Water 1/4 c Water 1 sm Onion; peeled, chopped, -OR1/2 lg -Onion, peeled and chopped 2 Garlic cloves; minced 1 Poblano pepper seeded and chopped fine 1 Banana or hungarian pepper seeded and chopped fine 1/2 c Tomato puree or tomato sauce 1/2 ts Salt Freshly ground pepper to taste 1/4 c Ground walnuts 1 c Cooked chickpeas 1 tb Wheat flour 1 tb Gluten flour Instructions: Preparation time: 20 minutes Baking Time: 1 hour In a large pot, bring water to boil. Slice the eggplant in half and scoop out the insides. Place the eggplant shells in the water and cook until soft, about 10 minutes. Chop the eggplant insides and set aside to saute. In another saucepan, bring the quinoa and water to a boil, then reduce the heat, cover, and cook until all the water is absorbed, about 15 minutes. In a large frying pan, add the water and heat over medium heat. Then add the onion, garlic, peppers, and the eggplant insides, and saute, adding a little more water as needed. Then add the tomato puree, salt, pepper, walnuts, and chickpeas. Cover and simmer about 5 minutes, stirring occasionally. Preheat oven to 350. Turn off the heat for all three pans. Drain the eggplant shells from the water. Add the cooked quinoa, wheat flour, and gluten flour to the vegetable saute and stir well. Place the eggplant shells in a large casserole dish with a cover. Fill the eggplant shells with the quinoa mixture. Put the cover on the casserole dish, and place in the oven. Bake at 350 for 1 hour. Serve with a steamed vegetable, such as cauliflower, and a green salad, such as a spinach salad. ~Mary Howard From: howard@iscsvax.uni.edu @Newsgroups: rec.food.veg

Eggplant-Macaroni Bake Categories: Cyberealm, Mom's best, Low-cal Serves: 2 Ingredients: 18 oz Elbow macaroni 6 tb Grated Parmesan cheese 6 tb Minced scallions 3 tb + 1 t. olive oil 3/4 ts Black pepper 6 c Sliced eggplant, 1/2" thick 6 md Sliced tomatoes, 1/2" thick 1 1/2 ts Basil 9 oz Shredded cheddar cheese 3/4 ts Paprika Instructions: 1. In a large pot of boiling water, cook macaroni 8-10 minutes, just until tender. Drain, and reserve 1/4 cup of the cooking liquid. Place cooking liquid in a large bowl, stir in Parmesan cheese, scal- lions, oil, and pepper. Add macaroni, toss well to mix. Set aside. 2. Spray large nonstick skillet with spray. Add eggplant; cook 2-3 minutes on each side, until tender. 3. Preheat oven to 400F. Spray an 8" square pan with nonstick spray. Layer half the tomatoes and eggplant in pan; sprinkle with basil. Spread macaroni on top; layer remaining tomato and eggplant over macaroni. Sprinkle with cheddar cheese and paprika. Bake 20-25 min., until bubbly. Each serving provides: 1 fat, 1 protein, 2 vegetables, 2 breads, 15 calories. Per serving: 324 calories Source: Weight Watchers Magazine, June 1993

Electrolyte Lemonade Categories: Beverages Serves: 1 Ingredients: 2-4 lemons 1/8 tbsp flaxseed oil * pnch salt 1 pear or other fruit * water * sweetener Instructions: Peel lemons and place in blender with oil, salt and fruit. Add water to fill blender and sweetener to taste. Blend until smooth.

Fava Bean Burgers Categories: Beans, Vegetarian, Burger, Boat, D/g Serves: 7 Ingredients: 1 c Multi grain oats 1/8 c Bran 1/4 c Wheat germ 1/3 c Dry potato flakes 3/4 c V-8 juice 1 Egg 1 cn Fava beans - 19 oz. drained 1 c Carrots; shredded 1/2 c Onion; finely chopped 1/4 c Green pepper; finely chopped ---SPICES (REGULAR OPTION--1/8 ts Garlic powder 1/8 ts White pepper 1/4 ts Oregano 1/4 ts Basil 1/4 ts Rosemary 1/4 ts Ground sage 4 ds Tabasco Instructions: Place Oats, potato buds, bran, wheat germ in bowl and mix with the V 8. Let stand for 15 minutes. Stir in egg and spices. Drain Fava beans, place in small bowl and mash with a fork. Mix vegetables, oat mixture and beans in medium bowl until well blended. Press firmly into 1/4 lb hamburger press. Lightly oil non stick fry pan and fry over med heat (325 if using electric fry pan) for approximately 8 minutes per side or until browned and crisp. Place on cake rack over cookie sheet and bake for 20-30 minutes so inside of burger gets set. Or make thinner burgers. Cool, wrap individually, freeze. Spices can be changed to Cajun, Indian, Italian, Mexican Adapted from recipe of Elizabeth Rodier == Courtesy of Dale & Gail Shipp, Columbia Md. ==

Feta Cheese, Kale & Red Onions Categories: Lunch, Salads, Supper, Vegetables Serves: 2-4 Ingredients: 1 lb kale, stems discarded 1 tsp olive oil 1 c red onions, sliced 3 clv garlic, minced * salt & pepper 1/3 c vegetable broth 1/4 c feta cheese, crumbled Instructions: 25 minutes 15 mins prep. Coarsely chop the Kale. Combine all ingredients.

Fettuccine w/Greens, Raisins & Pine Nuts Categories: Italian, Fruits, Main dish, Kooknet Serves: 4 Ingredients: 1/4 c Golden Raisins 1 bn Green Chard 6 tb Unsalted Butter 4 Cloves Garlic; minced 1 bn Spinach; trimmed 1 1/2 ts Fresh Lemon Juice 1 lb Fettuccine 1 c Parmesan Cheese; grated 1/3 c Pine Nuts; toasted 1 tb Fresh Chives; minced 2 ts Fresh Thyme; minced, or 3/4 ts Dried Thyme; crumbled Salt Pepper Parmesan Cheese; grated Instructions: Place raisins in a small bowl. Add enough hot water to cover. Let stand until plump, about 10 minutes. Drain. Remove stems and ribs from chard. Thinly slice enough stems to measure 1/2 cup. Discard remaining stems. Slice chard leaves into 1/2" wide strips. Melt butter in a heavy large skillet over medium heat. Continue cooking butter until golden brown, stirring constantly, about 7 minutes. Add minced garlic and sliced chard leaves and cook until chard is tender and wilted, stirring frequently, about 3 minutes. Add spinach and stir until wilted, about 2 minutes. Stir in raisins and lemon juice. Meanwhile, bring a large pot of salted water to a boil. Add fettuccine and 1/2 cup chard stems and cook until pasta is just tender but firm to bite. Drain pasta and chard stems. Transfer to a large bowl. Add spinach mixture, 1 cup grated Parmesan cheese, pine nuts, and herbs. Toss thoroughly. Season pasta with salt and pepper. Serve, passing additional Parmesan cheese separately. Source: Gourmet Magazine Typed by Katherine Smith Kook-Net: The Shadow Zone IV - Stinson Beach, CA

Flat Bread Categories: Breads, Snacks Serves: 1 Ingredients: 1 c rye, sprouted 1 c lentils, sprouted 1/4 tsp caraway seeds 1 tsp dried onion flakes 1 tbsp shoyu 1/4 c tahini Instructions: Process rye and lentils. Mix in remaining ingredients. Press into patties and dehydrate for 12-24 hours at 105 degrees until crisp.

Flax Spread Categories: Condiments Serves: 1 Ingredients: 3 tbsp flaxmeal 1 tbsp lemon juice 1 tbsp shoyu 1 tbsp water Instructions: Combine all ingredients and mix to paste.

Freezer Cookies Categories: Cookies Serves: 2 Ingredients: 1/2 c sesame seeds 1/2 c nuts 1 lge banana 1 sweet apple 1/4 c raisins Instructions: Soak sesame seeds and raisins, about 3 or 4 hour each. Soak the nuts 12 hours. Process the ingredients in a food processor or blender until homogenized (mixed thoroughly together in one pasty blend). Spread in a pan or dish and freeze. Can be cut up like cookies or fudge squares. Eat frozen. This can also make ice cream sandwiches. Use frozen banana ice cream inside the sandwich.

Freezer Jam Categories: Condiments, Basics, LF, Morning Tea, Snacks Serves: 1 Ingredients: * - FIRST 2c ripe fruit, peeled/pitted 2 tbsp syrup 1 tbsp lemon juice * - SECOND 1 tbsp stevia 3 tbsp clear instant starch Instructions: First, button S3-6. Second, mix stevia & starch. Add to puree. Button S3-6. Serve fresh or freeze.

Fresh Applesauce Categories: Fruits, Cyberealm Serves: 4 Ingredients: 1 Frozen banana 3 lg Green apples 1/4 ts Each cinnamon & nutmeg 1/2 c Apple juice Instructions: "Because it's not cooked, this applesauce has a wonderful fresh flavor - great for your kids. The frozen banana makes it icy cold, & you can blend it to the consistency you like, chunky or smooth." Peel, slice, wrap & freeze the banana. Peel the apples, set one aside, core & chop the other two. Put the frozen banana, the two chopped apples, cinnamon, nutmeg & juice into blender or food processor - blend till smooth. Remove to bowl & grate in the other apple. Stir & serve. Source: "Vineyard Seasons" by Susan Branch. Typed by Lisa Clarke.

Fresh Fruit Salad with Orange Vinagrette Categories: Salads, Fruits, Kooknet Serves: 4 Ingredients: 3 tb Avocado Oil 2 tb Orange Juice 1 1/2 tb White Wine Vinegar 1/2 ts Orange Peel, finely grated 1/2 ts Salt Lettuce 1 md Avocado, peeled & sliced 2 c Fresh Fruit Slices or Chunks Mint Leaves Instructions: Whisk oil, orange juice, vinegar, orange peel and salt in a bowl. Line four salad plates with lettuce. Arrange avocado and other fruits on lettuce, dividing equally. Drizzle each serving with a generous tablespoon of vinaigrette. Source: Calavo Typed by Katherine Smith, Kook-Net: The Shadow Zone IV Stinson Beach, CA

Fresh Ginger Concentrate Categories: Basics Ingredients: 1/2 c fresh ginger root, chopped 1 c water 1/4 c lemon juice Instructions: Liquefy in blender, strain into jar and store in fridge.

Fresh Green Bean & Pecan Salad Categories: LF, Lunch, Salads, Sides, Vegetables Serves: 2 Ingredients: 1 c pecans, soaked five hours 1 c mushrooms, sliced 1 c green beans, chopped 1/4 c shoyu 1/4 c nutritional yeast (opt) Instructions: 1. Combine and toss all ingredients. 2. Serve on a bed of lettuce with your favorite sprouts.

Fresh Nectarine Chutney Categories: Fruits, Side dishes, Kooknet Serves: 2 Ingredients: 1/4 c Firmly Packed Brown Sugar 1/4 c Tarragon Vinegar 1 sm Onion; finely chopped 1/2 c Golden Raisins 1 ts Ground Cinnamon 1/2 ts Ground Allspice 1 tb Fresh Ginger; minced 3/4 lb Ripe Nectarines; pitted and sliced 1/4" thick Instructions: In a 10-12" frying pan, combine brown sugar, vinegar, onion, raisins, cinnamon, allspice and ginger. Stir over medium-high heat until onion is limp and raisins are lump, about 5 minutes. Add nectarines and stir gently until heated through, about 3-5 minutes. Serve hot or at room temperature. Makes an excellent accompaniment to grilled pork chops. Per 1/4 cup: 77 calories, .7 g protein, 20 g carbohydrate, .2 g fat, 3.6 mg sodium, no cholesterol. Source: Unknown Posted by Katherine Smith Kook-Net: The Shadow Zone IV - Stinson Beach, CA

Fridge Cookies Categories: Cookies Serves: 3 Ingredients: 1 1/2 c rolled oats 1 c almond butter 3/8 c honey Instructions: Mix almond butter and honey together then add oats. Form into balls and set aside. Pulverize more oats in a food processor until powdery. (You can add carob powder and cinnamon to the oat powder, but I don't.) Roll balls in powder. Refrigerate for a while before eating.

Fruit Salad with Chiles and Lime Categories: Fruits, Salads, Kooknet Serves: 10 Ingredients: 1/2 sm Watermelon 1/2 Honeydew Melon 1/2 Cantaloupe 1 sm Pineapple 2 Red Serrano Chiles; sliced very thinly 1 Lime;juice and zest of Instructions: Seed melons, cut flesh into bite-sized pieces and place them in a bowl. Cut pineapple from its rind, remove core and cut flesh into bite-sized pieces. Add pineapple, chiles and lime zest to bowl and toss well. Drizzle lime juice over fruit and toss again. Cover bowl with plastic wrap and refrigerate for at least half an hour. Taste and add a little lime juice if necessary. Serve cold. Source: Medford Mail Tribune, 23 August 1994 Typed by Katherine Smith Kook-Net: The Shadow Zone IV - Stinson Beach, CA

Fruity Flax Smoothie Categories: Beverages Ingredients: 1 1/2 c pineapple juice, chilled 1 tbsp flax seeds 10 frozen strawberries 1 tbsp protein powder Instructions: Blend until smooth; add ice as desired.

Garlic Bean Salad Categories: Salads Serves: 8 Ingredients: 45 oz Cannellini or Green Beans, Drained 3/4 c Parsley, chopped 1/2 c Green Onion, chopped 1 Clove garlic, minced 6 tb Olive Oil 4 tb Cider Vinegar Salt Ground Pepper Instructions: Put drained beans in a glass or ceramic bowl; mix in parsley, onion, garlic, oil, vinegar and seasonings. Mix well, cover with plastic wrap or foil and refrigerate at least 4 hours or overnight. Source: Medford Mail Tribune, 31 May 1994 Typed by Katherine Smith

Ginger Apple Crisp Categories: Cyberealm, Mom's best, Low-cal, Desserts, Fruits Serves: 6 Ingredients: 1/3 c Cornflake crumbs 1/4 c Firmly packed borwn sugar 3 tb Flour 2 tb Crystallized ginger, chopped or 1 tsp ginger 2 tb Margarine/butter melted 6 Rome or McIntosh apples, peeled, cored and thinly -sliced (6 cups) 2 tb Sugar 2 ts Lemon juice 1 1/2 c Frozen vanilla nonfat yogurt or vanilla ice milk Instructions: Heat oven to 400F. Spray 8 inch square (1 1/2 quart) baking disk with non stick spray. In a small bowl, combine the cornflake crumbs, brown sugar, flour and ginger; mix well. Add in melted margarine or butter and mix well. Place apples in spray-coated dish. Add sugar and lemon juice; toss to coat. Sprinkle apples with crumb mixture; press gently. Bake for 25-30 minutes or until apples are tender and mixture is bubbly. Cool slightly; serve with frozen vanilla yogurt or ice milk. Dietary exchanges: per serving, 1 starch, 2 1/2 fruits, 1 fat Calories per serving: 260 Source: Pillsbury's Fast and Healthy Magazine, Sept/Oct 1994 Typed for you by Linda Fields, Cyberealm BBS and home of Kook-Net Watertown NY 315-786-1120

Ginger Crunch Categories: Slices Serves: 0 s Ingredients: 125 g butter, softened 125 g caster sugar 220 g plain flour 1 tsp baking powder 1 tsp ground ginger - Icing (Frosting) 60 g butter, chopped 125 g icing sugar 1 tbsp golden syrup 2 tsp ground ginger 10 pieces crystallized ginger Instructions: 35 minutes 10 mins prep. Preheat oven to 180C (350F). Using a mixer or a food processor, cream the butter and sugar. Add sifted flour, ground ginger and baking powder and mix well until the mixture resembles fine breadcrumbs- you can do this with your fingers if you like, but I do it in the food processor. If using a food processor, scrape down sides once or twice to ensure all butter is mixed in with the flour. Tip mixture into a well-greased shallow sided baking tin measuring approximately 27cm x 17cm (10 1/2" x 6 1/2") or a 20cm (8") square. Using your fingers or the back of a fork, spread mixture evenly then press down lightly until just firm. Don't press too hard or the mixture will set like concrete. Bake on the centre shelf of the oven for 20-25 minutes or until lightly browned. During the last few minutes of baking, combine all the icing (frosting) ingredients in a small saucepan and melt over a low-medium heat, stirring constantly. Remove the biscuit base from the oven and immediately pour hot icing mixture as evenly as possible over the base. Use a bread knife to spread the icing evenly over the base. Now, cut the pieces of crystallised ginger in half and space them out evenly on top. Slice into approximately 20 squares while still warm. Remove baking tin when cool and store in an airtight tin.

Gingerbread Categories: Breads Serves: 6 Ingredients: 1 1/4 c Milk 3 tb Butter (unsalted) 6 tb Brown sugar 2 1/4 ts Active dry yeast 2 2/3 c Bread flour 3/4 c Rye flour 1 1/2 ts Salt 2 ts Ginger (ground) 3/4 ts Cinnamon (ground) 1/4 ts Nutmeg (grated) 1/4 ts Cloves (ground) Instructions: Note: 6 servings for Large (1.5 lb) loaf, change to 4 servings for medium or 3 servings for small loaves. Scald the milk. Stir in butter and brown sugar. Let cool to room temperature. Add the milk mixture and remaining ingredients in the order suggested by your bread machine manual and use the basic bread cycle. What a wonderful smell it makes while it's baking!

Gingered Carrot Coleslaw Categories: Salads, Sides, Vegetables Serves: 1 Ingredients: 2 grated carrots 1 c shredded red cabbage 1/2 c raisins 1/8 c sunflower seeds 1/8 c pumpkin seeds **** -DRESSING1 tsp honey 1 tbsp lemon juice 1/2 tbsp grated ginger 1 1/2 tbsp cold-pressed oil of your choice * dash of salt Instructions: Toss salad ingredients. Dissolve honey in lemon juice. Combine dressing ingredients, pour over salad and toss. Allow to sit for 15-30 minutes before serving.

Ginger-Poached Spiced Pears Categories: Fruits, Desserts, Kooknet Serves: 4 Ingredients: 1 c Water 1 c Orange Juice 1/2 c Sugar 1 tb Fresh Ginger; peeled and grated 1 Cinnamon Stick 1 Star Anise; or 1/2 ts Aniseed 4 md Pears 1 Lemon; halved Instructions: Combine the first 6 ingredients in a heavy medium saucepan. Bring to a boil. Reduce heat and simmer 5 minutes. Remove saucepan from heat. Cut a thin slice off the bottom of a pear so that it will stand upright. Using a melon baller, remove core through bottom of pear. Peel pear, leaving stem intact. Rub exposed area with lemon. Place pear in a saucepan containing orange juice mixture. Repeat with remaining pears. Squeeze any remaining juice from lemon halves over pears. Add lemon shells to saucepan. Cover and cook until pears are just tender, turning occasionally, about 18 minutes. Discard lemon shells. Transfer pears to a bowl using a slotted spoon. Pour poaching liquid over. Cover and refrigerate until cold. Stand pears upright on plates. Pour poaching liquid into a heavy small saucepan. Boil until syrupy, about 5 minutes. Strain syrup into a bowl. Place in the freezer until cold, about 3 minutes. Spoon some syrup over each pear. Source: Gourmet Magazine Typed by Katherine Smith Kook-Net: The Shadow Zone IV - Stinson Beach, CA

Golden Apricot Shake Categories: Beverages Serves: 4 Ingredients: 1 1/2 c apricot nectar 1 c milk 1 tsp lemon juice 2 c vanilla icecream Instructions: Blend until smooth.

Golden Smoothie Categories: Beverages Serves: 2 Ingredients: 2 kiwifruit 1 banana 1/2 c orange juice 1/2 c frozen mango or other fruit chunks Instructions: Blend all ingredients.

Granola Categories: Grains, Breakfast Serves: 14 Ingredients: 6 c Rolled oats 1/2 c Wheat germ 1/4 c Honey 1/4 c Vegetable oil 1 c Raisins ---VARIATIONS, ADD--1/4 c Coarsely chopped almonds, OR cashews, peanuts,walnuts 1/4 c Bran 1/4 c Unsweetened shredded coconut 1/4 c Sesame or sunflower seeds 1/4 c Nonfat milk Instructions: Preheat oven to 300F. Grease 3 large baking sheets with rims. In a large bowl mix oats together with wheat germ. In small saucepan heat honey and oil until honey is thin and runny. Add mixture to oats and blend well. Spread granola thinly and evenly on baking sheets and bake about 15 min, or until lightly browned. Cool. Spoon into a large bowl, add raisins, and mix thoroughly. Store in a tightly covered container and keep in a cool dry place. From: "Rodale's Basic Natural Foods Cookbook." Posted by Theresa Merkling

Granola Bars Categories: Afternoon Tea, Morning Tea, Slices, Snacks Serves: 24 Ingredients: 4 c old-fashioned oats 1/2 c sunflower seeds 1/2 c shredded coconut 1/2 c flax seed meal 1/2 c oat bran 1/2 c chopped dried fruit 1/2 c chopped nuts 1/4 c butter 3/4 c brown sugar 2 tbsp flour 1/2 c golden syrup 1/4 c honey 1/2 tsp cinnamon Instructions: 25 minutes 15 mins prep In a large mixing bowl combine oats, sunflower kernels, coconut, flax seed meal, oat bran, dates/fruit and nuts. In a small sauce pan, melt butter over medium-low heat. Add corn syrup, flour, brown sugar, cinnamon & honey; stir to combine. Increase heat to medium & stir occasionally. Meanwhile spray a 13x9 baking pan with non-stick spray. Measure out a sheet of foil large enough to cover pan. Spray foil with non-stick spray& set aside. Cook corn syrup mixture until it comes to a full boil; let boil for one minute. Remove from heat & pour over oat mixture. Stir to combine (mixture will be very stiff). Transfer mixture into prepared pan. Cover with prepared foil & PRESS FIRMLY - you want the mixture to be as compact as possible. I've even used a small cutting board to help press the mixture firmly & evenly (don't be afraid to stand on it!). When mixture is as firm& even as you would like, remove foil& let mixture cool. Cut into bars. Note: Don't be afraid to add, remove&/or substitute ingredients, such as chocolate chips, wheat germ, raisins, anything goes.

Great Raspberry Muffins Categories: Muffins, Fruits, Cyberealm Serves: 12 Ingredients: 1 1/2 c All-purpose flour 1/4 c Sugar 1/4 c Brown sugar, firmly packed 2 ts Baking powder 1/4 ts Salt 1 ts Ground cinnamon 1 Egg, slightly beaten 1/2 c Butter, melted 1/2 c Milk 1 1/4 c Fresh or frozen raspberries (if frozen do not thaw) ---TOPPING--1/2 c Chopped nuts (pecan or walnuts) 1/2 c Brown sugar, firmly packed 1/4 c All-purpose flour 1 ts Cinnamon 2 ts Grated lemon zest 3 tb Melted butter Instructions: Combine the first 6 ingredients in a medium mixing bowl. make a well in the center and add the egg, melted butter, and milk. Stir with a wooden spoon just until the dry ingredients are combined, do not overmix. Gently and quickly stir in the raspberried and lemon zest. Fill muffin cups that have been lined with papers 3/4 full. For the topping combine the nuts, brown sugar, flour, cinnamon and lemon zest in a small bowl. Add the butter and combine. Sprinkle evenly over the top of each muffin. bake in a 350 oven for 20 to 25 minutes until firm. Bed and Breakfast / Chicago, Inc. PO Box 14088 Chicago, Illinois 60614-0088 (312) 951-0085 Source: "The American Country Inn and Bed & Breakfast Cookbook Volume One" by Kitty & Lucian Maynard. Typed by Lisa Clarke.

Greek Crockpot Stew Categories: Crockpot, Dinner, Stews, Vegetables Serves: 1 Ingredients: 2 c cubed butternut squash 2 c chopped carrots 2 onions, chopped 1 c sliced zucchini 28 oz canned diced tomatoes w juice 15 oz garbanzo beans, rinsed & drained 14 oz vegetable broth 2 clv garlic, minced 1 tsp cumin 1/2 tsp allspice 1/4 tsp pepper 4 c hot cooked couscous 1/2 c crumbled feta Instructions: Combine all ingredients except for couscous in a 3-4 quart slow cooker and mix well to combine. Cover and cook on low for 7 to 9 hours or until all vegetables are tender. Serve with couscous and sprinkle with cheese.

Green Kale w/Raisins & Pine Nuts Categories: Lunch, Salads, Supper, Vegetables Serves: 2-4 Ingredients: 1/4 c toasted pine nuts 1 lb shredded green kale, stems removed 2 tsp olive oil 2 c water 4 clv garlic, minced 1/3 c raisins * salt & pepper Instructions: 20 minutes 10 mins prep. To toast the pine nuts place them on a cookie sheet in a 325F oven for about 5 minutes, be careful they burn easily. Bring water to boil in a skillet with a tight fitting lid, add kale and cook for approximately 5 minutes of until the kale is just tender, drain& set aside. Rinse out the skillet, dry, add olive oil and heat over medium heat, add garlic and saute for 30 seconds, add raisins and stir for about 30 seconds. The raisins should be glossy and slightly puffed. Add Kale, stir, season and saute until heated through. Garnish with the pine nuts and serve.

Green Tomato, Apple & Pear Mincemeat Categories: Fruits, Jelly/jam, Kooknet Serves: 8 Ingredients: 3 qt Green Tomatoes, coarsely chopped 1 tb Non-Iodized Salt 1 1/2 qt Green Apples, peeled, cored and coarsely chopped 1 1/2 qt Bartlett or Anjou Pears, peeled, cored and coarsely -chopped 2 c Golden Raisins 2 md Oranges, the juice, zest and chopped pulp of 2 Lemons, zest of 1/2 c Rice Wine Vinegar 1/2 c Frozen Apple Juice Concentrate, undiluted 3 1/2 c Packed Dark Brown Sugar 2 ts Ground Cinnamon 1/2 ts Ground Allspice 1/2 ts Ground Cloves 1/2 ts Ground Ginger 1/2 c Dark Jamacian Rum 1/2 c Butter, melted Instructions: Use a food processor to chop tomatoes, apples and pears, doing them one at a time and separately. Pulse so that you don't reduce them to a puree. Combine chopped green tomatoes with salt, stir and pour into a colander to drain for an hour. Combine drained tomatoes with chopped apples, pears, raisins, orange juice, zest and pulp, lemon zest, vinegar, apple juice concentrate, sugar, cinnamon, allspice, cloves, and ginger in a large stainless steel soup pot. Raise to a boil over medium heat, then lower the temperature to a simmer until thick, about an hour. Stir from time to time to keep it from sticking to the bottom. Stir in rum, then ladle into hot, clean, pint canning jars, leaving 3/4" headspace. Spoon a tablespoon of melted butter atop each jar, then seal with new two-piece canning lids, according to manufacturers directions. Process in a boiling water bath for 25 minutes. Cool, label and store the jars in a cool, dark place. Keeps up to a year. Best if you let it mellow at least a month before using. Source: Medford Mail Tribune, 23 August 1994 Typed by Katherine Smith

Guacamole Categories: Condiments, LF, Snacks Serves: 6 Ingredients: 1 avocado, peeled & pitted 2 tomatoes 1 sm onion * green chilis to taste * lemon or lime juice to taste * salt to taste Instructions: Process all ingredients and serve with chips or raw veggies.

Hawayij Spice Mix Categories: Yemani, Misc, Condiments Serves: 1 Ingredients: 6 ts Black peppercorns 3 ts Caraway seeds 1 ts Saffron threads 1 ts Cardamom seeds 2 ts Tumeric Instructions: Pound peppercorns, caraway seeds, saffron and cardamom seeds in a mortar, or grind in a blender. Stir in tumeric and store spice mix in a sealed jar. Use according to recipes. Source: The Complete Middle East Cookbook by Tess Mallos Typed for you by Karen Mintzias

Health Drink Categories: Beverages Serves: 2 Ingredients: 1c water 1 carrot, chopped 2 tbsp dates 2 tbsp sesame seeds 2 tbsp flaxmeal Instructions: Blend until smooth.

Hearty Bean & Vegetable Stew Categories: Soups, Crockpot, Vegetarian, Ornish, Low fat Serves: 12 Ingredients: 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 ts Basil, dried 1 ts Parsley, dried 1 Bay leaf 3 Clove garlic minced 1 ts Black pepper ground 1 c Rice or pasta cooked Instructions: 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. 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.

Homemade Tahini Categories: Basics, Condiments, LF Serves: 1 Ingredients: 1 1/2 tbsp lime juice 1 tsp sesame oil 1 tsp dulse 6 tbsp water 1/2 c ground sesame seeds Instructions: Combine all ingredients in blender. Blend until thick and smooth.

Honey Baked Beans Categories: Side dishes Serves: 1 Ingredients: 1 lb Small White Beans 1 lb Bacon 1 lg Onion; sliced 1 c Honey 1/2 ts Ground Ginger 1/2 ts Salt Instructions: Cover beans with water and soak overnight. The next day, place half of the bacon and onion in the bottom of a dutch oven, and add beans. Place remaining bacon and onion on top. Pour hone over all, sprinkle with salt and ginger, and enough water to cover the beans. Bake at 325F for about 6 hours or until beans are tender. Add water as needed to make sure beans don't dry out. Source: Shelby Lynne Smith of Stinson Beach, CA Typed by Katherine Smith Kook-Net: The Shadow Zone IV - Stinson Beach, CA

Hot Curried Fruit Categories: Fruits, Side dishes, Kooknet Serves: 12 Ingredients: 12 Ripe Pears 3 1/2 c Sugar 3 sm Cinnamon Sticks 10 Whole Cloves 2 Lemons; juice of 12 Oranges 1 Winter Melon 1 bn Red Grapes; cut into small clusters 1 Lemon; sliced 1 tb Curry Powder 1/2 c Crystallized Ginger; julienned Instructions: Peel pears, leaving stems intact. Place them in a large, nonaluminum pot with enough water to cover. Add sugar, spices and lemon juice. Cover pears with a round of wax paper cut to fit interior of pot. Bring to a boil, reduce to simmer and cook until pears can be easily pierced with a knife. Slice away skin and pith from oranges. Remove pears to a serving bowl and add enough syrup to cover. Place oranges in cooking liquid and simmer for 15 minutes or until tender. Peel and seed melon. Cut into long, 1" wide strips. Add melon strips to the poaching oranges and simmer for 5 minutes. Remove to serving bowl. Add grapes and lemon slices to poaching liquid and simmer for 3 minutes. Remove to bowl. Add curry powder to liquid and whisk to dissolve. Cook syrup until reduced by half. Strain through a double thickness of dampened cheesecloth. Drain away any juices that have collected in serving bowl and pour syrup over fruits. Serve fruit with a little of the crystallized ginger sprinkled over each portion. Source: Medford Mail Tribune, 23 August 1994 Typed by Katherine Smith Kook-Net: The Shadow Zone IV - Stinson Beach, CA

Hummus Categories: Afternoon Tea, Condiments, LF, Lunch, Snacks, Supper Serves: 2 Ingredients: 1/2 c water 1/2 c raw tahini 1 lemon, juiced 1 c sprouted garbanzo beans 1 clv garlic, minced 1/2 c chopped parsley 1 tbsp shoyu 1/2 c spring onions, chopped Instructions: 1. Blend tahini, water and lemon juice. 2 .Slowly add sprouts and veggies while processor is on. 3 .Add more water or lemon juice if needed. 4. Season with Braggs or other favorite herbs. HELPFUL HINTS: Serve on a bed of lettuce with sprouts, spread on your favorite rye crisp, or use as stuffing with mushrooms or celery. Dehydrate leftovers into patties. Yum!

Hummus #2 Categories: Afternoon Tea, Condiments, Morning Tea, Sides, Snacks, Supper Serves: 4-6 Ingredients: 1 can chickpeas (15oz) 3 tbsp tahini 1/2 c lemon juice 3 clv garlic 1/4 tsp cumin * salt & pepper 1 tbsp olive oil Instructions: Process all ingredients. Serve at room temperature with pita bread, lamb or chicken.

Jaffa Pumpkin Cake Categories: Cakes Serves: 1 Ingredients: 2 eggs 4 oz butter 1/2 c sugar 1 c mashed pumpkin 1 1/2 c flour 1 1/2 tsp baking powder * zest of 1 orange * juice of 1 orange 2 tsp vanilla custard powder 1 tbsp golden syrup 1 tsp baking soda 3/4 tbsp cocoa Instructions: 1 hour 15 minutes 30 mins prep 1. Cream butter& sugar, add pumpkin, then beat in eggs, golden syrup& orange rind. 2. Sift dry ingredients,& add alternaly with orange juice, then put in 8 inch (18-20 cm) round cake pan. 3. Bake at 325 degrees F (150c) 45-60 minutes until cake begins to leave side of baking pan.

Kumquat Chutney Categories: Pickles, Fruits, Gifts Serves: 1 Ingredients: 2 c Whole kumquats 3/4 c Granulated sugar 3 c Dark brown sugar, packed 1/2 c Water 3/4 c White vinegar 1/2 c Raisins 1 lb Rhubarb; cut in 1-in. pieces 1 c Chopped celery 1 lg Onion; chopped 1 Green bell pepper; chopped 2 Garlic cloves; crushed 1/4 c Slivered citron 1 lg Orange juice & grated peel only 1 c Peeled & chopped gingerroot 1 tb Worcestershire sauce 2 ts Salt 1 ts Curry powder 1 ts Ground allspice 1 ts Ground cinnamon 1 ts Ground ginger (optional) 1 ts Black pepper; -=OR=1/2 ts -Red pepper (optional) Instructions: Rinse kumquats in hot water. Slice kumquats lengthwise and remove seeds. Place in large heavy pan with sugars and water. Mix well and simmer slowly, uncovered, 30 minutes. Add vinegar, raisins, rhubarb, celery, onion, bell pepper, garlic, citron, orange juice and peel, gingerroot, Worcestershire, salt, curry powder, allspice and cinnamon. Mix well. Simmer slowly, uncovered, until mixture is dark in color, about 4 to 5 hours, stirring occasionally. Taste and add ground ginger and pepper, if needed. Pour into hot sterilized jars and seal immediately. Makes about 4 1/2 pints (C) 1992 The Los Angeles Times

Lemon & Garlic Quinoa Salad Categories: Dinner, Lunch, Sides, Supper Serves: 2 Ingredients: 1 c uncooked quinoa * water * pnch salt 1/2 c grated carrot 1/3 c finely chopped parsley 1/4 c sunflower seeds 3 clv garlic, minced 1/4 c lemon juice 2 tbsp olive oil 2 tbsp shoyu Instructions: Rinse quinoa with warm water and drain through a fine strainer. Place quinoa in 3-quart pan and dry-roast on low heat (about 5-8 minutes). Stir grains constantly until they begin to change color and give off a nutty aroma. Bring water to boil in a large pot. Add salt and toasted quinoa to boiling water. Boil for 10-12 minutes. Remove from heat and drain quinoa through a large strainer (in the same way you would prepare pasta). Prepare dressing and place in a large bowl. Add carrots, seeds, and parsley. Add cooked quinoa and toss well. Serve at room temperature or chilled.

Lemon Coconut Squares Categories: Desserts, Slices Serves: 1 Ingredients: 1/2 c sweetened condensed milk 4 oz butter 8 oz milk arrowroot biscuits, crushed 1 tsp grated lemon rind 1 c shredded coconut - LEMON ICING 1 3/4 c icing sugar 3 tbsp lemon juice 1/2 oz butter 2 tbsp shredded coconut Instructions: 20 minutes 20 mins prep 1. Put condensed milk and butter in a small pan, stir over gentle heat until butter has melted and mixture is combined. 2. Add lemon rind and coconut to biscuit crumbs, mix well. 3. Add butter and milk mixture to crumb mixture, mix together well with your hands. 4. Press into a greased lamington tray (11in x 7in). 5. Refrigerate 1 hour. 6. Ice with lemon icing, sprinkle with coconut. 7. When the icing has set, cut into squares. 8. Lemon Icing: Combine sifted icing sugar, lemon juice and soft butter in a bowl. 9. Mix well to make a smooth icing.

Lemony Lentil Soup Categories: Dinner, LF, Lunch, Soups, Supper Serves: 2 Ingredients: 1 c sprouted lentils 1/2 c onion, chopped 1/2 c fresh parsley 1 lge ripe avocado 2 c water or mylk 3 clv garlic 1/2 lemon, juiced 1/4 cucumber * shoyu to taste * powdered kelp to taste Instructions: 1. Blend everything in food processor or blender. 2. Chill.

Living Pate Categories: Condiments, Snacks Serves: 4 Ingredients: 1 c soaked pumpkin seeds 1 c soaked almonds 1/2 c soaked walnuts or cashews 1/4 c brown sesame seeds 1/4 c soaked sunflower seeds 3/4 c lentil sprouts (opt) 2 clv garlic 1 1/2 c mushrooms 1 tsp paprika 1 tsp powdered kelp * shoyu to taste Instructions: 1. Blend all nuts in processor until smooth. 2. Add remaining ingredients and blend until smooth 3. Chill before serving. HELPFUL HUNTS: Great for stuffing mushrooms & celery, or spread on toasted Essene bread & rice/rye crackers.

Macaroni & Red Bean Soup Categories: Soups Serves: 4 Ingredients: 1 c Red kidney beans, soaked 1 Onion, coarsely chopped 1 md Carrot, diced 2 Celery stalks, chopped 3 Garlic cloves, chopped 1 tb Parsley, chopped, optional 2 tb Olive oil 1 1/4 c Tomatoes, diced 1 c Tomato juice 1/2 Vegetable bouillon cube 8 oz Elbow macaroni 1 tb Tomato paste 1 ts Mixed herbs Salt & pepper Instructions: Cook beans until tender. Cool in their cooking liquid. Lightly saute the onion, carrot, celery, parsley & garlic in the olive oil until softened & slightly browned. Ladle in the beans & 2 cups of their cooking liquid, the tomatoes, tomato juice bouillon cube & macaroni. Bring to a boil & cook for 5 to 7 minutes. Stir carefully. Cover & let stand for a few minutes to allow the pasta to plump up. Add more stock or juice if the mixture is too dry. Stir in the rest of the ingredients & serve immediately. Marlena Spieler, "200+ Vegetarian Pasta Recipes" Submitted By MARK SATTERLY On 12-21-94 0908

Mandarin Rice Pudding Categories: Crockpot, Desserts, Supper Serves: 1 Ingredients: 2 1/2 c cooked rice 1 c evaporated milk 1 c canned mandarin pieces 1/2 c juice from mandarins 1/2 c brown sugar 3 tbsp butter, melted 1 tsp vanilla 3 eggs, beaten 1/2 c raisins Instructions: Combine rice with all ingredients except orange sections. Mix well. Lightly butter crockpot. Pour in rice mixture. Cover and cook on LOW for 4 to 6 hours or on HIGH for 2 to 3 hours. Stir during first 30 minutes. During last half-hour, stir in orange sections. NOTE: For classic rice pudding use 1/2 cup evaporated milk and 2 tsp vanilla. Raisins are optional. Omit orange liquid and sections.

Many Bean Stew Categories: Stew, Beans, Vegetarian, Crockpot, D&g Serves: 6 Ingredients: 1 Onion, chopped 1 tb Oil 2 Cloves garlic, chopped 1 1/2 ts Paprika 1/2 c Pinto beans 1/2 c Northern beans 1/2 c Kidney beans 1/2 c Red lentils 5 c Water 1 Bay leaf 1 ts Celery seed 1 ts Dill weed 2 ts Salt 1/4 ts Black pepper 1 Knorr Vegetarian Bol. Cube 2 c Cubed potatoes (potato, Carrots, etc.) Instructions: Saute onion, garlic in oil along with paprika. Put all ingredients in slow cooker, and simmer on high for about 4 hours.

Maple Glazed Sweet Potatoes Categories: Crockpot, Sides, Vegetables Serves: 4 Ingredients: 5 med sweet potatoes 1/4 c brown sugar 1/4 c maple syrup 1/4 c apple cider * salt & pepper Instructions: Peel sweet potatoes and cut into 1/4 to 1/2-inch thick slices; place in crock pot. Whisk remaining ingredients together and pour over potatoes. Cover and cook on low 7 to 9 hours. Stir a few times, if possible, to keep them coated.

Marinated Feta w/Olives & Roasted Peppers Categories: Cheese/eggs, Appetizers Serves: 4 Ingredients: 1 lb Feta cheese, cut into cubes 1 c Fresh black Greek olives, pi 2 Roasted red bell peppers 1/2 c Olive oil 1 Small red onion, diced 2 ts Minced garlic 1 tb Balsamic vinegar 2 ts Fresh thyme Salt and pepper Lemon juice Instructions: Combine the peppers, feta and olives in a large bowl. Add the olive oil and toss gently. Add the remaining ingredients and toss gently again. Adjust seasonings, cover and chill at least 5 hours before serving. Serve this with toasted pita bread as an appetizer.

Mediterranean Potatoes Categories: Sides, Potatoes Serves: 4Ingredients: 1 kg potatoes, quartered 2 tb oil 2 onions, finely chopped 3 cloves garlic, crushed 1 ts paprika 1 (425 g) chopped tomatoes 2 tb lemon juice 1/2 ts grated fresh lemon rind 1 tb tomato paste 12 black olives 1 tb capers, rinsed and chopped 1 c cubed or crumbled feta cheese 1 tb parsley, roughly chopped Instructions: 1 hour 10 minutes 30 mins prep. Boil potatoes until just tender. Heal oil in large pan, add onion and cook until soft. Add garlic and paprika and cook for 1 minute. Stir in tomatoes, juice, rind, sugar, tomato paste and thyme. Simmer, covered, for 5 minutes and then add the potato and toss to coat. Cook until potatoes are tender about 10 minutes. Stir occassionally to prevent burning. Remove pan from heat and just before serving stir through olives, capers and feta. Sprinkle parsley on top. Serve immediately.

Mexican Barley & Bean Soup Categories: Soups Serves: 4 Ingredients: 1 tb Olive oil 2 c Onions; chopped 4 cl Garlic 3 tb Jalepenos; minced 1 Carrot; diced 1 Turnip; diced 1 1/2 ts Cumin 1/2 ts Coriander 5 c Stock; or water 1 tb Minced fresh epazote leaves optional 2 c Pinto beans; cooked or anasazi beans 2 c Cooked whole barley 1 ts Lemon juice; to 2t 3 tb Red miso; or salt to taste 1/2 c Cilantro; finely chopped Instructions: Heat oil and saute onions until clear, about 5 mins. Add garlic, peppers, carrot and turnips and saute until onion is tender. Stir in cumin and coriander and cook, stirring briefly, 2 mins. Add stock or water, and bring to a simmer. Cover and reduce heat to low. Simmer 20-30 mins, until veggies are tender. Stir in epazote, if using, beans and barley and bring back to a simmer. Cook about 10 mins, until soup lightly thickens. Add lemon juice to taste. In small bowl, whisk mise and a ladleful of soup broth to make a smooth paste; add to soup. If not using miso, add salt to pot. Stir in cilantro, reserving some for garnish. *You may substitute black turtle beans for anasazi or pinto; add 1c corn kernals. From Vegetarian Times Typed by Lisa Greenwood From: Lisa Greenwood Date: 03 Feb 96

Mexican Breakfast Quesadillas Categories: Breakfast, Soups, Mexican Serves: 2 Ingredients: 2 Plum tomatoes, quartered lengthwise & thinly sliced 1 Very small zucchini, quartered lengthwise and -thinly sliced 1/3 Yellow pepper, cut into 1/4 inch dice 2 Scallions, thinly sliced 1 Jalapeno pepper, seeded and minced 1 tb Minced fresh coriander leaves, plus sprigs for -garnish 2 ts Lime juice, or more to taste 1/4 ts Finely grated lime zest Cayenne pepper to taste 1/8 ts Salt 2 8-inch flour tortillas 1 oz Monterey Jack cheese, very finely grated (about 1/2 C) 2 tb Plain nonfat yogurt Instructions: 1. To make the salsa, stir together tomatoes, zucchini, yellow pepper, scallions, jalapeno, minced coriander, lime juice and zest, cayenne pepper, and salt in a small mixing bowl. 2. Heat a medium nonstick skillet over moderate heat and warm a tortilla in it for 1 to 2 minutes. Turn tortilla and spoon half of the salsa over half of it. Top salsa with half the cheese, fold tortilla over filling, and cook until salsa is heated through and cheese has melted, 2 to 3 minutes. Transfer the quesadilla to a plate and keep it warm in an oven at low heat. Repeat with another tortilla. Serve, topped with yogurt and coriander sprigs. Martha Stewart Living/October/94 Scanned & edited by Di Pahl & <gg>

Mexican Melon & Cucumber Salad Salsa Categories: Condiments, Sides Ingredients: 3 sm canteloupes, halved 1 med papaya, diced 1 med cucumber, diced 2 tbsp chopped fresh mint 3 tbsp lime juice 1 tbsp honey * mint sprigs Instructions: 15 minutes 15 mins prep Take one of the melons, peel it and dice it. In a large non metal bowl, combine the 1 canteloupe, papaya, cucumber, chopped mint, lime juice & honey, mix gently. Set the 4 remaining canteloupe halves in 4 bowls and fill with the fruit mixture. Cover and refrigerate (up to 4 hours) until ready to serve.

Mexican Refried Beans Categories: Vegetables, Mexican Serves: 2 Ingredients: 1 tb Olive oil 2 Cloves garlic, minced 1 cn Pinto beans (15-1/2 oz can) 1/8 ts Freshly ground black pepper Instructions: Place olive oil and garlic in 9-inch microwave-proof pie plate. Microwave on HIGH (100% power) 45 seconds. Drain pinto beans, reserving 1/3 cup of juices. Add beans and reserved juiced to garlic mixture in microwave-proof pie plate. Mash beans with potato masher until all are broken up. Stir in pepper. Cover with wax paper and microwave on HIGH 3 minutes. Stir well and smooth out top to make even. Makes 2 cups. Printed in the November 27, 1992, issue of the Los Angeles Times.

Mexican Rice Mix Categories: Master mix Serves: 1 Ingredients: 4 c Raw Long Grain Rice 4 t Salt 1 t Dried Basil 1/2 c Green Pepper Flakes 5 t Parsley Flakes Instructions: Combine all ingredients in a large bowl; stir until well blended. Put about 1 1/2 cups of mix into three 1pint airtight containers and label as Mexican Rice Mix. Store in a cool, dry place and use within 6 to 8 months. Makes about 4 1/2 cups of mix. Mexican Rice: Combine 1 1/2 cups of mix, 2 cups cold water, and 1 T butter or margarine in a medium saucepan. Bring to a boil over high heat; cover and reduce heat. Cook for 15 to 25 minutes, until liquid is absorbed. Makes 4 to 6 servings.

Mexican Seasoning Mix Categories: Mexican, Cyberealm Serves: 1 Ingredients: 1 c Dried minced onion 1/3 c Beef bouillon powder 1/3 c Firehouse hot chili powder 2 tb Ground cumin 4 ts Crushed red pepper 1 tb Oregano 2 ts Garlic powder Instructions: Mix all and store in pantry up to 4 months

Mid-Morning Pickup Categories: Beverages Serves: 1 Ingredients: 1/2 c unsweetened prune juice 1/2 c apple juice 1 tsp nut butter 1 tsp yogurt 1 tsp sesame oil Instructions: Blend all ingredients.

Minted Fruit Salad Categories: Breakfast, Desserts, Salads, Supper Serves: 4 Ingredients: 2 pnts strawberries 6 kiwifruit 2 med cantaloupes 2 ripe honeydews 1 hndful mint leaves 1 c orange juice 1/2 c lemon juice 6 tbsp sugar Instructions: Wash, drain and hull strawberries. Peel kiwis and slice thin. With a melon baller, cut melon balls from cantaloupe and honey dew. Mix all fruits together. Chop mint leaves very fine & sprinkle on fruits. Mix orange & lemon juice with sugar & pour over all of fruit. Toss salad gently. Garnish with fresh mint leaves. Chill for 2 or 3 hours and serve cold.

Minty Fresh Smoothie Categories: Beverages Serves: 1 Ingredients: 1 med bananas 1/2 med cucumber 1 tbsp fresh basil 1/2 tbsp fresh mint 1 sm peaches ** OR 1/2 apple Instructions: Blend all ingredients.

Mixed Grain & Vegetable Stirfry w/Almonds Categories: Main dish, Nuts, Vegetarian Serves: 2 Ingredients: ---PILAF--1 1/3 tb Extra virgin olive oil 2 2/3 ea Jalapeno peppers, seeded & - slivered 1 1/3 ea 3" piece cinnamon stick 5 1/3 ea Cloves 1 1/3 ea Lemon julienne zest & juice 2/3 tb Curry powder 2 c Kashi 3 2/3 c Stock 1/2 c Parsley, minced ---VEGETABLES--1 1/3 ea 1/2" piece ginger, slivered 6 2/3 c Small broccoli florets 5 1/3 c Carrots, finely sliced 1/3 c Water 1 1/3 tb Extra virgin olive oil 4 ea Red bell peppers, cut into - 1/4" strips 2 tb Maple syrup Salt & pepper 4 tb Almonds, sliced & toasted Instructions: Heat 1 1/2 ts oil over moderate heat. Add peppers, cinnamon & cloves & fry for 1 minute. Stir in the curry powder & kashi & fry till coated with oil. Pour in the stock & bring to a boil. Reduce heat, cover & cook until the liquid has been absorbed, 35 minutes. Set aside. Add parsley, season & fluff with a fork. Drizzle with the remaining oil, cover & keep warm. Place ginger, broccoli, carrot, lemon zest, juice & water in a wok or large skillet over moderately high heat. Cover & cook for about 4 minutes, stirring once or twice. Add oil & bell pepper & stir-fry till the liquid has evaporated. Stir in the maple syrup & cook briefly. Remove from heat & season. To serve, transfer the pilaf to individual warm plates or a platter. Spoon vegetables over the pilaf & garnish with almonds. Yamuna Devi, "Yamuna's Table"

Mixed Grain Mushroom Casserole Categories: Side dish, Main dish, Casseroles, Vegan, Lacto Serves: 1 Ingredients: 1 c Wild rice 1 c Pearl barley 1 c Brown rice 1/2 c Oil 2 lg Onion; thinly sliced 8 Garlic cloves; chopped 8 tb Unsalted butter or margarine OR- Oil 1 lb Mushrooms; thickly sliced 7 c Broth 2 ts Crushed dried thyme 1 ts Crushed dried oregano Salt & pepper; to taste Instructions: Combine grains in a mixing bowl and set aside. Pour the oil into a 2-3 qt. casserole which is safe for both stovetop and oven cooking, and place on med. heat. When hot , saute onion and garlic until tender and translucent, about 5-6 mins. Add the mixed grains and saute for 1 min., stirring constantly. Meanwhile melt butter or margarine (if using) in a separate pan on med. high heat. When hot , add mushrooms and saute quickly, stirring frequently, until the shrooms are hot and have just absorbed the "butter" (about 1 min.). Immediately remove from heat. Add the broth, herbs, and mushrooms to the casserole with the onions and grains, and bring to a boil. Season with salt and pepper to taste, cover tightly (use aluminum foil between pot and cover if necessary for a good seal), and bake at 350 degrees F for 1 hr. NOTES: I use alot less oil (only as much as needed to keep things from sticking in my cast-iron dutch oven), add hot peppers and fresh herbs (rosemary is especially delicious; i dislike dried oregano so i use less or none), add soy sauce instead of salt, and saute the mushrooms first in the same pan (taking them out when done) so i dont have to wash two pans :^>. Frankly i can't see where they get 8 servings from, this lasts me maybe 3 meals....It's really a hearty dish, so save it for a cold day (some of us still have a few left, despite the advent of spring). Enjoy! (8 servings as a side dish, less as an entree) From: karpen@nrlfs1.nrl.navy.mil (Judy Karpen) @Newsgroups: rec.food.veg

Mixed Green Salad w/Lemon Vinaigrette Categories: Salads, Kooknet Serves: 10 Ingredients: 2 Shallots; finely chopped 2 tb Fresh Lemon Juice 1 tb Dijon Mustard 1 tb White Wine Vinegar 1 ts Lemon Peel; grated 3/4 c Olive Oil Salt Pepper 2 Heads Boston Lettuce; torn into bite-sized pieces 1 Head Radicchio; torn into bite-sized pieces 1 bn Watercress; stems trimmed 1 bn Arugula 1 Cucumber; peeled and thinly sliced 2 Celery Stalks; thinly sliced 2/3 c Parmesan Cheese; grated Instructions: Whisk first 5 ingredients in a small bowl. Gradually whisk in oil. Season with salt and pepper. Combine all remaining ingredients except cheese in a large bowl. Add enough dressing to season to taste and toss well. Sprinkle with cheese and toss gently. Divide among plates and serve.

Mixed Greens w/Orange-Cumin Dressing Categories: Salads, Fruits, Cyberealm Serves: 4 Ingredients: ---ORANGECUMIN DRESSING--3 tb Fresh Orange Juice 1/2 tb Fresh Lemon Juice 1/4 ts Ground Cumin 1/4 ts Superfine Sugar 1 pn Salt 1/3 c Olive Oil ---SALAD--4 c Mixed Greens 9 oz Oranges, peeled and cut into 6 sl Each 6 oz Avocado, peeled and cut into 16 Slices 1 sm Red Onion, thinly sliced and Seperated into rings Instructions: In a small bowl, combine orange juice, lemon juice, cumin, sugar and salt. Gradually whisk in olive oil until blended. Set aside. Line 4 salad plates with greens. Fan 3 orange lsices and 4 avocado slices on each plate of greens. Garnish with onion rings. Whisk dressing and drizzle over salads.

Mock Salmon Appetizer Categories: LF, Salads, Sides, Snacks, Supper Serves: 6-8 Ingredients: 2 hard-boiled eggs 1 sm onion 2 c peas 3 carrots, grated 2 tbsp oil * salt to taste 1/4 c ground almonds 2 tbsp wheat germ 2 tbsp chopped parsley 6-8 Boston lettuce cups Instructions: Process the eggs, onion and peas. Stir in carrots, oil, salt, almonds, wheat germ and parsley. Chill and serve in lettuce cups.

Moussaka (Baked Eggplant w/Potatoes) Categories: Main dish, Casserole, Greek, Easter, Sthrn/livng Serves: 12 Ingredients: 2 lg Eggplant Salt 3 Potatoes Olive oil 2 lg Onions; chopped 1 lb Ground beef 6 tb Butter; melted, divided 1/2 c Parsley; chopped 1 c Tomato sauce 1/4 c Breadcrumbs 1/3 c All-purpose flour 2 c Milk 2 Eggs; separated 1/4 c Romano cheese; grated ds Nutmeg; ground Instructions: Slice eggplant and sprinkle with salt; set aside for 15 to 20 minutes. Pare and slice potatoes; dry eggplant slices. Brown eggplant and potatoe slices in olive oil. Drain on paper towels and set aside. Saute onion and ground beef in 2 tablespoons melted butter until brown; add parsley and tomato sauce and simmer for 10 minutes. Dust a greased 13x9x2-inch baking dish with breadcrumbs. Place a layer of potatoes, eggplant, and meat mixture in pan; repeat layers, ending with eggplant. Combine remaining butter and flour; cook over low heat, stirring constantly. Heat milk; gradually add to flour mixture, stirring constantly. Cook over low heat until thick; cool slightly. Beat egg yolks, and combine with cheese and nutmeg; add to sauce. Beat egg whites until stiff and fold into sauce. Pour sauce over eggplant-meat layers. Bake at 350 degrees for 45 to 55 minutes or until golden brown. SOURCE: Southern Living Magazine, sometime in the early 1970s. Typed for you by Nancy Coleman.

Muesli Categories: Breakfast Serves: 2 Ingredients: 3 med apples, cored and wedged 1/2 c rolled oats 1/8 c raisins 1/8 c almonds 1/2 tsp cinnamon Instructions: Juice the apple wedges and reserve 2 1/4 cups of the juice and 1/2 cup of the pulp. In a medium size bowl, combine the apple juice and pulp with the oats, raisins, almonds and cinnamon; mix well. Cover the bowl and place in the refrigerator. Allow the muesli to soak overnight. To serve, pour some of the muesli into a bowl and add fresh berries or banana slices.

Multi Nut and Seed Milk Categories: Basics, Beverages, LF Serves: 3 Ingredients: 1/4 c sunflower seeds 3/4 c cashews or almonds 3 c cold water 2 tbsp honey * salt to taste Instructions: Soak seeds and nuts in water for at least half an hour. Blend all ingredients until smooth. Chill.

New England Baked Beans Categories: Side dishes Serves: 8 Ingredients: 3 ts Vinegar 1 1/4 ts Ginger 1 c Sugar 1 tb Catsup 1/4 ts Salt 3 ts Molasses 2 ts Dry Mustard 8 Slices bacon 6 ea Small Onions quartered Instructions: Soak dry beans overnite in water (2 cups of dry beans covered completly with water) Rinse beans next morning, add water to cover, put ingredients into pan and par boil them,together for 45 to 60 minutes. (beans are ready for baking when you can remove one with a spoon, blow on it and the skin shrinks back. Bake in a bean pot for 3hrs. at 225F, then 3hrs at 300F. Also you have to add water to them, just enough to keep them covered. Stir every now and then. From Fred Goslin, Cyberealm BBS Watertown NY 315-786-1120

Noodles w/Veg & Curry Sauce (Gueyteow Pak) Categories: Thai, Vegetarian, Vegan, Main dish, One dish Serves: 2 Ingredients: 4 oz Fresh white sen yai noodles 1/2 c Beansprouts 1 sm Bundle long beans - chopped into 1" lengths 1 md Broccoli stem - sliced lengthwise 1 c Coconut milk 1 tb Red curry paste 1 ts Curry powder 1/2 ts Sugar 1 tb Tamarind juice 1 tb Roast peanuts, crushed 1 Shallot; finely chopped ---TO GARNISH--Potato rounds - extra-finely sliced -- deep-fried until golden - brown and set aside Instructions: This dish is a speciality of Narind nad Warochun at their restaurant The Lemon Grass, Sukhumvit Soi 24, Bangkok. In a large pan of boiling water, blanch the noodles and set aside. Blanch the beansprouts, long beans and broccoli stems, arrange on a serving dish and set aside. In a saucepan, gently heat the coconut milk, stirring in the red curry paste until thoroughly blended. Add the remaining ingredients, stirring until mixed. Turn into a serving bowl. Either serve all three elements separately or place the noodles on the serving dish with the vegetables, pour over the sauce and garnish with the crispy potato.

Nutty Carob Cake Categories: Afternoon Tea, Cakes, LF, Morning Tea, Snacks, Supper Serves: 1 Ingredients: 1-2 c walnuts or hazelnuts, soaked & chopped 1 c black mission figs, soaked one hour 1/2 c dates, soaked one hour 1/4 c carob powder 1/2 c water 1 c sesame seeds 1 c shredded coconut Instructions: 1. Blend dates, carob & water in processor until smooth. 2. Add nuts and figs in processor. 3. Add all other ingredients. 4. Place in mold & chill, or form into 2 oz logs and roll in additional shredded coconut. Your friends will be very impressed!

Onion Rye Crisps Categories: Morning Tea, Snacks Serves: 2 Ingredients: 3 c sprouted rye berries 1 c water 1/2 onion, finely chopped * fresh herbs of choice Instructions: 1. Sprout rye for 2 days. 2. Blend all ingredients in processor until pancake consistency. 3 Pour onto dehydrator trays. 4. Bake in dehydrator 12-14 hrs or until crispy. HELPFUL HINTS: Great toasted with Vegetarian Liver Pat.

Orange Banana Flips Categories: Beverages Ingredients: 4 c orange juice 2 frozen bananas, chopped * ice cubes Instructions: Blend until smooth.

Orange Jublious Categories: Beverages Serves: 2 Ingredients: 2 oranges 10 oz frozen mango 3 oz frozen raspberries 1 yng coconut, water and meat 1 vanilla bean Instructions: Blend all ingredients well.

Orange-glazed Fiery Green Beans Categories: Side dish Serves: 4 Ingredients: 4 ea Serranos;cut in thin strips 1 lb French cut green beans 2 T Orange juice 2 t Orange zest 1/4 c Butter or margarine 1/4 c Light brown sugar Instructions: Combine the chiles, green beans, orange juice, and orange zest. Allow to marinate for an hour. Melt the margarine,add the sugar and heat until dissolved. Add the green bean mixture and simmer until the beans are glazed and cooked. Chile Pepper Magazine Posted by WILLIAM HALL, Prodigy ID# JFBV53A.

Oranges & Black Grapes in Rosemary-Scented Syrup Categories: Desserts, Fruits, Kooknet Serves: 6 Ingredients: 2 c Water 1 c Sugar 1 Orange; zest of 1 Lemon; zest of 2 Rosemary Sprigs 3 Oranges; peeled and sectioned 3 c Black Grapes Instructions: Bring water to a boil with sugar, zest and 2 rosemary sprigs. Boil 10 minutes, or until syrupy. Strain and Chill. Arrange orange sections in petal fashion around grapes. Pour syrup over fruit and garnish with additional rosemary, if desired.

Peachy Crockpot Sweet Potatoes Categories: Crockpot, Dinner, Sides, Vegetables Serves: 8-10 Ingredients: 2 lb dark orange sweet potatoes 1 c peach pie filling 2 tbsp butter, melted 1/4 tsp salt 1/4 tsp pepper Instructions: Spray a 4 quart slow cooker with nonstick cooking spray and place sweet potatoes in the slow coker. Add pie filling, melted butter, salt and pepper and mix well. Cover and cook on high for 2-1/2 to 3-1/2 hours until potatoes are tender when pierced with a fork.

Pear Chutney Categories: Fruits, Side dishes, Kooknet, Jelly/jam Serves: 5 Ingredients: 5 lb Bartlett or Anjou Pears, cored, peeled and coarsley -chopped 1 lb Light Brown Sugar 1 lb Granulated Sugar 1 lb Golden Raisins 3 Cloves Garlic, minced 2 tb Salt 2 tb Mustard Seed 2 tb Red Chilies, crushed 1 tb Fresh Ginger, grated 1 tb Ground Cumin 1 1/2 qt Cider Vinegar Instructions: Stir the pears with brown and white sugar in a large, heavy pan. Over medium-low heat slowly raise the mixture to a boil, then cook until thick, stirring from time to time, about 2 hours. Stir in the raisins, garlic, salt, mustard seed, chilies, ginger, cumin, and cider vinegar. Bring the mixture to a boil over medium heat, covered, then take it off the heat, remove the cover and let it stand until it's at room temperature. Cover and let it stand overnight. The next morning sterilize 5 pint jars with new flats and lids by boiling in water to cover for 12 minutes. Leave the jars in the hot water. Bring the chutney mixture to a boil over low heat and boil slowly, uncovered, until thick, about 1 hour. Stir often. Spoon the mixture into the hot, sterile jars, and seal with flats and lids. Process the jars in a boiling water bath for 10 minutes. After the jars have cooled, press down on the tops of each one to make sure it has formed a vacuum seal. Lable and date the jars. Refrigerate any jar in which the lid pops, or is non-concave and sealed down tight. Store at least 1 month in a cool, dark place before serving. This chutney will keep up to a year in a cool, dark storage space. So good you could eat it with a spoon, this spicy preserved pear sets off Indian entrees as well as Southern picnic suppers. Spread a little on a piece of homemade bread then layer with chicken salad with ruffled lettuce for a zippy lunch. Use up less-than-perfect Bartletts, cutting away bruised spots as you peel and core the fruit. Always try to include about one-quarter unripe fruit for best pectin development. For a chunky texture, cut the fruit coarsley. If you prefer a more jam-like texture, cut the fruit into smaller pieces. Source: Medford Mail Tribune, 23 August 1994 Typed by Katherine Smith

Pear Salad Categories: Lunch, Salads, Sides Serves: 4 Ingredients: 16 oz canned pear halves 3 tbsp juice from pears 1 romaine lettuce, chopped 1/3 c toasted pecans 1 tbsp white wine vinegar 1 tsp Dijon mustard 1 tsp nut oil 1/4 tsp honey 4 tbsp feta cheese, crumbled Instructions: Slice pears lengthwise into thin strips. Mix lettuce, pecans and pears in a large bowl. Blend vinegar, mustard, canola oil, pear juice and honey in a blender or food processor. Toss salad with dressing. Sprinkle cheese on top just before serving. NOTES: If you are making this for a tail-gating party or potlock, keep the cheese and dressing in separate containers and add just before serving. You can replace canola oil with peanut or walnut oil for a fuller flavor. However, these oils are expensive and so I've stuck to a cheaper, lighter flavored oil.

Perfect Dressing Categories: Basics, Condiments, LF Serves: 1 Ingredients: 1 avocado 1 lge grapefruit 1 lge tomato, skinned Instructions: Blend until smooth.

Pikelets Categories: Breakfast, Brunch, Supper Serves: 1 Ingredients: 1 egg 1/4 c sugar 3/4 c milk 1 c flour 1 tsp baking powder 1/4 tsp salt 1 oz butter (opt) Instructions: 15 minutes 5 mins prep 1. Beat the egg and sugar until thick and add with the milk to the sifted flour, salt and baking powder. 2. Add the melted butter last. 3. Mix until smooth and cook in spoonfuls on a hot greased griddle or frypan.

Pineapple Chutney Categories: Condiments Serves: 1 Ingredients: 1 pineapple, processed and squeezed dry 1/2 c raisins 2 tbsp balsamic vinegar 1 tbsp grated ginger 1 tbsp lemon juice * pinch cayenne pepper Instructions: In a blender or food processor, combine the pineapple pulp, raisins, vinegar, ginger,lemon juice and cayenne pepper; blend until the raisins are coarsely ground. The chutney can be served immediately, but it will taste better if it is refrigerated first for 30 minutes. Left over chutney can be stored in a covered container in the refrigerator for at least a week.

Pineapple Coconut Drink Categories: Beverages Serves: 1 Ingredients: 1/2 c coconut milk 1/2 c pineapple juice 1 tsp wheat germ 1 tbsp yogurt Instructions: Blend all ingredients.

Pineapple-Mint Lemonade Categories: Beverages Serves: 1 Ingredients: 1 c sugar 2/3 c water 46 oz pineapple juice 1 c lemon juice 1/3 c chopped mint Instructions: Combine sugar and water. Bring to boil. Boil 1 minute and remove from heat. Stir in remaining ingredients. Let stand 15 minutes. Strain into lemonade pitcher. Discard mint. Serve over ice in frosty glasses with a straw.

Plum & Nectarine Crisp Categories: Desserts, Supper Serves: 1 Ingredients: 1 lb plums 1/4 c brown sugar 1/3 c flour 1/2 c rolled oats * salt 1 lb nectarines 1/4 tsp cinnamon 1/3 c brown sugar 1/4 tsp cinnamon 5 tbsp butter Instructions: Preheat oven to 375?. Mix fruit, 1/4 cup sugar and 1/4 tsp cinnamon in bowl. Pour into 9" pie pan. Combine oats, 1/3 cup sugar, flour, 1/4 tsp cinnamon and salt. Cut butter into this mixture (as if making pie dough) until crumbly. Sprinkle over fruit. Bake until bubbly, about 45 minutes.

Plum Barbecue Sauce Categories: Fruits, Sauces, Mexican Serves: 4 Ingredients: 1/4 c Onion; Chopped, 1 small 1/4 c Butter Or Margarine 1/4 c Chile Sauce 2 ts Mustard; Dijon-style 16 1/2 oz Purple Plums; 1 cn, * 6 oz Frozen Lemonade; Thawed,1 cn Instructions: * Plums should be drained, pitted and finely chopped. Cook onion in margarine in 2-quart saucepan stirring occasionally, until tender, about 2 minutes. Stir in remaining ingredients. Heat to boiling; reduce heat to low. Simmer, uncovered, 15 minutes, stirring occasionally. Makes about 2 cups of sauce.

Port-Glazed Figs Categories: Cyberealm, Kooknet, Desserts, Low-fat, Fruits Serves: 6 Ingredients: 1/2 c Creme de cassis (black .currant flavored liqueur) 1 Bottle (750 ml) port wine 1 lb Fresh figs (about 6 large .or 24 small) 2 c Vanilla frozen yogurt Instructions: Combine creme de cassis and wine in a large saucepan; bring to a boil. Add figs, reduce heat to medium and simmer 8-10 minutes. Remove figs with a slotted spoon, and place in a bowl. Cook wine mixture over medium heat 35 minutes or until slightly syrupy and reduced to 1 cup. Pour sauce into a bowl; let cool to room temperature. Serve figs and sauce with frozen yogurt. Serving size: 1 large or 4 small figs, 1/3 cup frozen yogurt, and about 2 1/2 tabls. sauce. Per serving: Calories 158; 2.6 gm protein; 1.5 gm fat; 36.6 gm carb; 2.8 gm fiber; 6 mg chol; .8 mg iron; 33 mg sodium; 96 mg calcium. Source: Cooking Light Magazine, July/Aug. 1995 Typed in MM format by Linda Fields, Cyberealm BBS 315-786-1120

Potatoes w/Olive, Mint & Feta Categories: Sides, Potatoes Serves: 6 Ingredients: 1 3/4 lb small potatoes, quartered 1 bunch fresh mint, chopped finely 8 oz feta cheese, crumbled 3/4 c pitted chopped black olives 2 tb olive oil Instructions: 20 minutes 20 mins prep. Place potatoes and 3 tbsp mint in large pot of boling water. Bring to boil, reduce heat and simmer potatoes until tender, about 12 minutes. Drain potatoes, transfer to bowl. Set aside, 2 tbsp each of mint, cheese and olives, add remainder to warm potatoes. Mix in oil. Season with salt and pepper. Garnish with with reserved mint, olives and cheese. Serve warm.

QuickMix Categories: Basics Serves: 13 Ingredients: 8 1/2 c flour 1 tbsp baking powder 2 tsp salt 2 tsp cream of tartar 1 tsp baking soda 1 1/2 c instant dry milk 2 1/4 c coconut butter Instructions: Sift together all dry ingredients into a large bowl. Blend well. With pastry blender, cut in shortening. Mixture should resemble corn meal in texture. Put in large airtight container. Label. Date clearly should be used in 10 to 12 weeks. Store in cool, dry place. Makes about 13 cups of quick mix.Can be used in any recipe that calls for Bisquick.

Quinoa Winter Salad Categories: Lunch, Salads, Supper, Vegetables Serves: 2 Ingredients: 2 c quinoa 4 c chicken stock 2 tbsp olive oil 1/2 yellow onion, diced 18 sage leaves, finely shredded 2 apple, cut in chunks 3 c cooked & cubed acorn squash 3 tsp pumpkin pie spice 4 tbsp dried cranberries Instructions: 40 minutes 25 mins prep. Rinse the quinoa in a strainer under running water. Toss quinoa into a small saucepan and lightly toast. Add 2 c of water and bring to boil. Reduce to a low simmer and cover. Cook 15-20 minutes until the liquid is absorbed. In a separate pan, heat oil under a medium flame. Add sage and onions. Saute 5-7 minutes until the onions are soft. Add the chopped apple and cubed squash to the onions. Cook 5 minutes more. Add in pumpkin pie spice. At this point, the quinoa should be done. Stir quinoa into the pan with the onions, apples and squash. Top with dried cranberries.

Raisin Carrot Salad Categories: LF, Salads, Sides, Vegetables Serves: 2 Ingredients: 6 carrots, grated 1 c soaked raisins 1 c mylk 1-2 tbsp honey (opt) 1/2 tsp cinnamon Instructions: 1. Combine raisins and carrots. 2. Blend remaining ingredients and pour over carrot raisin mix. 3. Chill and serve. HELPFUL HINTS: The youngest generation loves this one.

Raw Apple Pie Categories: Desserts, Morning Tea, Pies, Supper Serves: 1 Ingredients: * - CRUST 1 1/2 c sunflower seeds 3/4 c raisins 1 tbsp carob powder * - FILLING 5-6 med apples, peeled and cored 3/4 c raw honey 1 tbsp cinnamon 1 tbsp lemon juice * shredded coconut * dash of cloves 1 seasonal fruit Instructions: Make the crust by placing the sunflower seeds, raisins and carob powder in a food processor and process with the "S" blade until finely ground and mixture sticks together. Line a 9" pie pan with this mixture and form the crust. Take the apples, and pulse chop with the "S" blade into small pieces. (Be sure not to overdo it and make apple sauce!) In a bowl, mix the chopped apples, cinnamon, lemon juice and honey and dash of cloves together. Scoop the mixture into the pie crust. Save the "juice" that remains and drizzle over pie when served. Level out with a spatula. Sprinkle on Coconut flakes on top of the mixture. Cut seasonal fruit into thin slices and place on top of the coconut flakes in the center of the pie! For best results, place in refrigerator for 1 hr to allow pie to set.

Raw Carob Shake Categories: Beverages Serves: 1 Ingredients: 2 bananas 1c soaked sprouted brown sesame seeds 2c water 2 tbsp carob * drop of almond extract Instructions: Blend until smooth.

Raw Corn Chowder Categories: Soups Serves: 2 Ingredients: 4 c sweetcorn 2 c almond milk * chili powder to taste Instructions: For crunchy bits, use corn as is, for chewier, dehydrate corn for 2 hours or to desired consistency. Put corn in a quart container with tight lid. Cover with milk to rehydrate, adding more as needed. When rehydrated, add another 1+1/2 c. of milk and shake to combine. Pour half or more into a blender and liquefy to creamy consistency. Pour this back into quart container and shake to mix. Serve as is, or put lid on and warm in basin or pan of warm water.

Raw Pie Crust Categories: Basics, Candy, Cookies, Desserts, Pies, Snacks Serves: 1 Ingredients: 1c pitted dates 2c pecans, pistachios and almonds 1c almonds 2 tbsp orange juice Instructions: Grind the one cup of almonds (other nuts are too oily) in clean, dry food processor until fairly fine power. Stop grinding way before nuts start to turn buttery. Set Aside. Put remaining two cups of three-nut mixture into food processor. Grind until fine enough that they just barley begin to get some nut-butter sticking on the sides of the machine Add dates and mix a very long time. Mix will eventually start to ball up as the oils start to pull out of the ground nuts Finally, with machine still running, add orange juice. The clumps of mixture will suddenly ball up in one solid, rich mass. Put the set aside ground almond powder into strainer/sifter and shake powder over wax paper. Put entire ball of nut/date mixture in center. Press down. Sprinkle more nut powder over top. Put another sheet of wax paper on top. Roll out with rolling pin into size big enough to fit pie pan. Pull off wax paper from top side of crust. Sprinkle almond powder in pie tin. Turn date/nut crust over into pan. Pull off last sheet of wax paper. Gently press into pie pan, trimming off excess. Dust the rim of the pie crust with remaining almond powder. Fill with raw pie mixture: apple-raspberry, pumpkin, banana-carob creme, California lime, etc. A coffee/nut grinder can be used to grind nuts instead, then all other material can be run though Champion juicer for similar results if a food processor isn't available; but filling will not be as smooth Try adding raw carob earlier on in the processing, for variety. Also, you can put spoon-sized balls of mixture into freezer for great candy.

Red & Sweet Curry Categories: Dinner, Vegetables Serves: 4 Ingredients: 1/4 c oil 2 lge sweet onions, finely chopped 2 c tomato puree 2 tbsp brown sugar 1 tsp curry powder 2 tbsp water 3 tart apples, cored & finely diced 1 c fresh peas 1/2 c shredded or diced fresh coconut 4 c cooked brown rice Instructions: Saute onions in oil. Add puree and sugar and bring to a boil. Mix curry powder with water and stir in. Cook two minutes. Add apples, peas and coconut and heat through, about five minutes. Serve over brown rice.

Red Cabbage w/Apricots & Lemon Categories: Crockpot, Sides, Vegetables Serves: 1 Ingredients: 2 1/2 lb red cabbage, shredded 1 c dried apricots, chopped 1/4 c honey 2 tbsp lemon juice 1/2 c dry red wine * salt Instructions: In a 4 quart or larger crockpot, combine cabbage and apricots. In a small bowl, mix honey and juice; drizzle over cabbage mixture. Pour in wine. Cover crockpot and cook LOW until cabbage is very tender (5 1/2-6 1/2 hours.) Season to taste with salt.

Red Kidney Bean Soup Categories: Soups, Appetizers, Lunch, Vegetables, Mark's Serves: 1 Ingredients: 1 tb Vegetable oil 1 md Onion, sliced 4 Garlic cloves, crushed 1 md Carrot, sliced 2 tb Red chiles, chopped, fresh* 1/2 ts Thyme 2 tb Parsley 2 Bay leaves 1/2 c Tomatoes, finely chopped 3 ts Tomato paste 1 c Red kidney beans, soaked 7 c Vegetable stock Salt & pepper 1/2 tb Nutritional yeast, optional+ Instructions: Heat oil in a large soup pot. Stir in the onions, garlic and carrots. Cover & sweat over low heat for 5 minutes. Add the chiles and herbs, stir well & continue to cook, covered, for a further 5 minutes. Stir in the tomatoes, tomato paste & kidney beans. Mix well, ensure that the heat is very low, & cook for 3 to 5 minutes, stirring occasionally. Pour in the stock, season with salt & pepper & bring to a boil. When at a full rolling boil, let it boil hard for 5 minutes, then reduce the heat & simmer until the beans are tender. The length of time will vary, depending upon the age of the beans, from 50 minutes, to 2 hours. When cooked, turn off the heat, stir in the nutritional yeast, if desired & let cool. Once cool, transfer the soup, in batches, to a food processor or blender & blend until very smooth. Return to a clean pot & gently re-heat. Serve with good, home-made bread. It will also work with a good, hearty flat bread, if that's not too much of a contradiction in terms. Try a Native flat bread, for example. * I'm experimenting with fresh chiles rather than dry ones, I find the flavour to be intense, but I find that I may be over doing the quantities, so reduce the amount if you prefer less hot food. If you do not have fresh, a good guideline is to use dried in the following quantities: 1 dried chile gives a mild flavour; 2 give a medium heat; 3 will be hot; then there's people like me & others who will go up from there, depending upon taste. The trick is to use only enough chiles so that the other tastes are not masked. + This is optional. It's another area of experimenting. I find that a little nutritional yeast in pureed foods, or in "cream" sauces, gives added creaminess to dishes. It is entirely up to the cook. Recipe by Mark Satterly. From: Mark Satterly Date: 13 Jan 96

Refried Black Beans Categories: Main dish, Mexican, Vegetables Serves: 6 Ingredients: 4 Plum tomatoes 1 c Green onions, finely chopped 1 Celery rib, chopped 3 Garlic cloves, minced 2 tb Olive oil 6 c Black beans, cooked Instructions: Plunge tomatoes into boiling water for 30 seconds. Remove from water with a slotted spoon & slide off skins. Chop & set aside. Saute green onions, celery & garlic in oil over medium heat until tender, give it about 5 minutes. Add the beans & reduce the heat to low. As the beans are cooking, mash them with a potato masher or a strong fork (Mark's Note: I stress a strong fork, I've mangled several doing this). Add tomatoes & simmer for 10 minutes. Serve hot. Roll up in warmed flour tortillas topped with fresh salad vegetables & jalapeno chiles. "Vegetarian Gourmet" Spring, 1995 From: Ian Hoare Date: 26 Apr 96

Republica Dominicana Red Beans & Rice Categories: Main dish, Dominican, Vegetarian Serves: 1 Ingredients: ---BEANS--1 c Dry red beans * 3 c -Water (approx.) 3 c -Fresh water 1 tb Cumin 1 tb Raw sugar 1 tb White vinegar 2 Garlic cloves peeled and chopped 1 Onion; peeled and chopped 1/2 ts Salt Freshly ground black pepper 1 ds Tabasco ---FOR RICE--1 c Rice 2 1/2 c Water Instructions: *NOTE: (red beans are not the same as kidney beans- they are smaller) Soak the beans in the water overnight or at least 8 hours. Drain the soaking water. Put the beans and all the rest of the ingredients into a large cooking pot. Bring the water to a boil, then reduce to moderate-low heat and cook for about 1 hour, until most of the water is absorbed. Add more water if you need to, and stir the beans every 10 minutes or so. When the beans have 1/2 hour to go, make the rice. Put the rice and water in a saucepan, bring to a boil, then reduce the heat and cover. Simmer until all the water is absorbed, about 30 minutes. Then turn the heat off and let sit, with cover on, about 10 minutes. To serve, serve the beans over the rice. Serve with sliced avocado (aguacate), fried plaintain chips (platanos fritos), and cornbread (served fried like hush-puppies). For dessert serve fruit such as papaya with coconut, and expresso coffee (for Dominican style expresso: fill up your demitasse cup 1/2 full of raw sugar, then add outrageously strong expresso coffee!). ~Mary Howard From: howard@iscsvax.uni.edu @Newsgroups: rec.food.veg

Rhubarb-Apple Crisp Categories: Cyberealm, Desserts, Fruits, Kooknet Serves: 1 Ingredients: 2 c Fresh rhubarb, cut up 2 c Apple pie filling [chopped] 1/2 ts Salt 2 c Sugar 3/4 ts Apple pie spice 3/4 c All purpose flour 1 ts Cinnamon 1/3 c Butter Instructions: 1) Mix the fruits and place rhubarb in ungreased baking dish, 6x10 inch. Sprinkle with salt... 2) Measure sugar, flour and cinnamon and spice into a bowl. Add butter and mix thoroughly until mixture is crumbly. Sprinkle evenly over rhubarb... 3) Bake for 40 to 50 minutes, until topping is golden brown. Serve warm with Cool Whip or Vanilla ice cream... Source: Modified from a recipe by Randy Rigg and presented to you From Fred Goslin on Cyberealm Bbs, home of KookNet in Watertown NY @ (315) 786-1120

Rice Pilaf w/Peas Categories: Greek, Vegetarian Serves: 4 Ingredients: 2 c Rice 3 tb Olive oil 1 Onion, chopped 2 Bay leaves 1 sm Piece cinnamon 1 ts Salt 1 pn Freshly ground black pepper 1 c Peas 4 c Water or stock 1 tb Parsley, chopped Tomato slices Cucumber slices Instructions: Wash rice & leave to soak for half an hour. Allow to drain. Heat oil in a pot & fry onion till it becomes translucent. Add bay leaves, cinnamon, salt, pepper & rice. Cook until the rice grains become opaque, stirring occasionally. Add peas & stir together until the peas are well coated in oil. Add 4 c water or stock. Bring to a boil, cover & simmer over a low heat until the rice is tender (15 to 20 minutes). Serve with the garnish.

Russian Refresher Mix Categories: Master mix Serves: 1 Ingredients: 2 c Orange Drink Mix Powder 1 1/3 c Sugar 1/2 t Ground Cloves 1 pk (3 oz) Lemonade Mix * 1 t Cinnamon Instructions: * Lemonade Mix should be presweetened powder mix. Combine all ingredients in a medium bowl. Mix well. Put in a 1-quart container. Lable as Russian Refresher Mix and store in a cool, dry place. Use within 6 months. Makes about 3 1/2 Cups of mix. RUSSIAN REFRESHER: Add 2 to 3 teaspoons of RUSSIAN REFRESHER MIX to 1 cup hot water. Stir to dissolve. Makes 1 serving.

Salt Baked Potatoes Categories: Crockpot, Dinner, Lunch, Sides, Supper, Vegetables Serves: 1 Ingredients: * baking potatoes * oil * large bag of kosher salt Instructions: Scrub potatoes well, then dry thoroughly with paper towels, prick with fork, and rub with bacon fat or cooking oil. Put about an inch depth of salt into your cooker, lay potatoes on salt, and pour remainder of bag of salt over top so the potatoes are evenly covered. Cover crockpot and cook on high for about 2 hours, until potatoes are tender when tested with a fork (you can stick a fork through the salt to test doneness). Turn off crockpot and potatoes will keep warm until you are ready to serve. Break through the salt crust and lift out the potatoes, brushing gently to remove any salt.

Sauerkraut Salad Categories: LF, Salads, Sides Serves: 2 Ingredients: 1 c fresh sauerkraut, drained 1 med apple, cored & finely diced 1 sm onion, thinly sliced 1 tbsp oil 1 tsp grated horseradish 1/4 c chopped nuts Instructions: Combine all ingredients and chill.

Savory Bean Soup Categories: Soups Serves: 1 Ingredients: 4 c Cooked AM Beans (Adzuki Beans, Pinto Beans, - Kidney Beans, Black Beans, Anasazi Beans) 2 c Water or stock 2 tb Lime juice 4 ts Olive oil 2 sm Onions; finely chopped 2 ts Chili powder 2 ts Sea salt; OR... 2 tb Tamari soy sauce Instructions: Simmer all ingredients until thick. Garnish with plain yogurt. TO COOK BEANS: Rinse beans. Cook 2 cups beans in 5 cups water. Bring water to a boil. Add beans. Turn temperature to low or simmer. Cover with heavy lid. Simmer 2 to 3 hours until tender. DO NOT season until beans are done. VARIATION: Saute chopped green peppers, 2 finely chopped garlic cloves, 2 stalks of celery chopped, until barely tender. Add to soup and simmer. Source: Arrowhead Mills "Variety Bean Recipes" tri-fold Reprinted by permission of Arrowhead Mills, Inc. Electronic format courtesy of: Karen Mintzias

Scotch Eggs Chinese Style Categories: Chinese, Pork, Eggs Serves: 8 Ingredients: 8 Hard-cooked eggs, unpeeled, But shells cracked all over 3 tb Soy sauce 2 Whole star anise 2 Bags Chinese black tea 2 Raw eggs 1 tb Sesame mustard 2 c Fresh bread crumbs 2 tb Sesame seeds 1 lb Bulk country style sausage 2 ts Chopped fresh ginger root 2 ts Chopped garlic Vegetable oil for frying Instructions: One day before serving,place first 4 ingredients and water to cover in medium size saucepan.Simmer, uncovered,25 minutes;let stand overnight. Beat raw eggs and mustard together in shallow bowl.Combine bread crumbs and sesame seeds in another shallow bowl.Mix sausage, ginger and garlic.Peel hardcooked eggs.Encase each egg completely in thin layer sausage,using both hands to mold sausage around egg. Dip one sausage encased egg,first in egg mixture.Coat with bread crumbs.Set aside on plate.Repeat with remaining eggs.Refrigerate covered at least 3 hours or overnight. Heat 3" oil in deep fat fryer to 375 degrees.Fry 2 or 3 eggs at a time,turning occasionally,until quite well browned,10 to 15 minutes You want to make sure the sausage meat is thoroughly cooked.Remove them from oil with slotted spoon.Drain on paper towel.Serve eggs, cut in 1/4,at room temperature.Pass additional mustard,if desired. Makes 8 portions.

Scrambled Eggs & Corn Categories: Cheese/eggs, Vegetarian Serves: 1 Ingredients: 2 ts Butter 2 Scallions; including a little of the greens, - finely chopped 5 Cilantro sprigs; chopped 1 lg Ear of corn the kernels removed Water 2 Eggs Salt 1 lg Flour tortilla; -=OR=2 Corn tortillas 2 tb Grated Muenster cheese =OR=- Monterey Jack cheese Instructions: MELT BUTTER IN AN 8-INCH pan and add scallions, cilantro and corn. Cook for a minute or so, add a splash of water and continue cooking until the corn is tender. Season with salt. Beat the eggs with a pinch of salt and a teaspoon of water, then pour them into the pan with the corn and scramble them gently with a fork. Add the grated cheese at the end and stir it in with a few strokes of the fork. While the eggs are cooking, warm the tortillas in a dry pan. Serve them hot with the eggs and salsa or extra cilantro, as desired.

Simple Salsa Categories: Condiments, Snacks Serves: 1 Ingredients: 1 1/2 lb roma tomatoes 5 chilies 1 med onion 2 tbsp dulse flakes 1 tbsp cumin 1 clv garlic * seasonings of choice Instructions: Blend all ingredients to desired consistency.

Simply Cheezy Sauce Categories: Basics, Sauces Ingredients: 3 c water 4 tbsp arrowroot powder 1 tsp basil 2 tbsp lemon juice 1 tsp garlic, minced 1/3 c nutritional yeast 1 tbsp onion powder 1/4 c quick rolled oats 1/2 tbsp liquid aminos 1/4 tsp mustard powder 4 tbsp tahini 1/8 tsp tumeric Instructions: Blend until smooth, heat until thick.

Sirloin Citrus Salad Categories: Beef board, Meats, Salads, Fruits Serves: 4 Ingredients: 1 lb Boneless beef top sirloin cut 1" thick 1 T Olive oil 4 c Romaine lettuce, torn 2 Oranges, peel and separate into segments 1/4 c Toasted walnuts Sliced strawberries (option) ---CITRUS VINAIGRETTE--2 T Orange juiice 2 T Red wine vinegar 1 T Olive oil 2 t Honey 1 1/2 t Dijon style mustard Instructions: Mix ingredients for Citrus Vinaigrette, reserve. Cut steak into 1/8" thick strips; cut each strip in half. Heat oil in a large non-stick skillet over medium-high heat. Stir-fry beef (1/2 at a time) 1 to 2 minutes. Remove with a slotted spoon; season with salt, if desired. Toss beef and oranges in a large bowl. Sprinkle with walnuts. Drizzle with vinaigrette, garnish with strawberries, serve immediately. The vinaigrette recipe makes about 1/3 cup. Source: Beef Board pamplet.

Sludge Shake Categories: Beverages Serves: 1 Ingredients: 1 c almonds, soaked overnight 3 sm bananas 8 dates 1 1/4 c water Instructions: Blend all ingredients for about 30 seconds.

Southwest Smoothie Categories: Drinks, Fruits, Mexican Serves: 3 Ingredients: 1/2 c Banana; Sliced 1/2 c Mango, Papaya, Or Guava; * 2 c Milk 1 T Honey Instructions: * Fruit should be of one kind listed and be chopped. ~--------------------------------------------------------------------~-- Place all ingredients in food processor workbowl fitted with steel blade or in blender container; cover and process on high speed until smooth. Strain if using mango.

Spanakopeta (Spinach Pie) Categories: Side dish, Vegetable, Greek, Easter, Sthrn/livng Serves: 24 Ingredients: 3 Scallions; chopped 1 c Butter; melted, divided 5 Eggs; beaten 3 pk Spinach (frozen, chopped); (10 oz ea) thawed and -pressed dry 1 1/2 c Feta cheese; crumbled 1/2 c Cottage cheese 16 Pastry sheets or strudel leaves (filo) Instructions: Saute scallions in 2 tablespoons melted butter; combine with eggs, spinach, and cheese. Place 8 pastry steets, each brushed with melted butter, in a greased 13x9x2-inch pan. Place spinach mixture evenly over pastry sheets. Top with remaining pastry sheets, having top sheet well buttered. Bake at 350 degrees for 1 hour and 15 minutes. Cut into squares or diamond shapes. Serve hot. Spanakopeta freezes well. SOURCE: Southern Living Magazine, sometime in the early 1970s. Typed for you by Nancy Coleman.

Spanish Omelet Categories: Cheese/eggs, Brunch, Breakfast Serves: 3 Ingredients: ---SPANISH SAUCE--1 c Sliced onions 1 Garlic clove; minced 1 c Diced green bell pepper 1/4 c Oil 1/2 c Mushrooms, sliced 1/2 c Tomato puree 1 cn Italian-style tomatoes (1-lb 12-oz can) Salt, pepper ---OMELET--6 Eggs; separated 1/8 ts Black pepper 1/4 c Water 1/4 ts Salt 1 tb Butter or margarine Instructions: Saute onions, garlic and green pepper in oil until tender. Add mushrooms and cook until tender. Add tomato puree and tomatoes with liquid and season to taste with salt and pepper. Cook, breaking up tomatoes, 15 to 20 minutes. To make omelet, beat egg yolks with 1/8 teaspoon pepper until thick and lemon-colored. Add water and 1/4 teaspoon salt to whites and beat until stiff but not dry. Fold yolks into whites. Heat butter in large skillet with ovenproof handle until just hot enough for drop of water to sizzle. Pour in omelet mixture. Level surface gently, reduce heat and cook on top of stove until puffy and slightly browned on bottom, about 5 minutes. Lift omelet at edge to judge color. Place in oven and bake at 325F 12 to 15 minutes, or until knife inserted in center comes out clean. To serve, fold omelet in half and top with sauce. Created by: Little Joe's, Los Angeles (C) 1992 The Los Angeles Times

Spanish Vegetable Stew w/Eggplant Categories: Main dish, Casseroles, Vegetarian, Spanish Serves: 4 Ingredients: 5 tb Olive oil 4 md Onions, chopped 4 lg Green bell peppers, chopped 4 lg Tomatoes, chopped 1 md Eggplant, peeled & cubed 1/8 ts Cayenne 1/4 ts Paprika Salt Instructions: In a heavy skillet, heat oil & saute onions. Add other ingredients, stirring well so that they are coated with theo il. Cover & simmer for 15 minutes or till the peppers are cooked but firm. Add water if the casserole is too dry. Vera Gewanter "A Passion for Vegetables"

Sparkling Fruit Smoothies Categories: Breakfast Serves: 2 Ingredients: 1 c Yogurt, plain or fruit-flavored 2 c Chopped fresh fruit pn Freshly grated nutmeg 2/3 c Ice-cold champagne, sparkling water or ginger -ale Mint sprigs (opt) OR Fruit slices (opt) (for garnish) Instructions: (From "Cooking Smart," by Sharon Tyler Herbst.) Combine the yogurt, fruit, and nutmeg in a blender; process until smooth. Pour into glasses, filling 3/4 full. Top off with champagne, sparkling water or ginger ale. Gently stir to combine. Garnish with mint sprigs or fruit slices, if desired. Serves 2.

Sparkling Memory Categories: Beverages Serves: 1 Ingredients: 4-5 med carrots 3 celery stalks 1/4 sm cabbage 1/4 lemon Instructions: Blend all ingredients.

Spiced Apple Butter Categories: Fruits, Jam/jelly, Kooknet Serves: 4 Ingredients: 6 Apples, sliced 1 c Apple cider 2 ts Ground cinnamon 1/2 ts Ground ginger 1/2 ts Ground nutmeg 1/2 ts Ground allspice 1/2 ts Ground cloves Instructions: Place apples and cider in pot over medium heat. Cook, stirring frequently, until mixture comes to a boil. Lower heat and simmer, stirring frequently, for about 1/2 hour. Stir in spices. Continue simmering and stirring for another 1/2 hour, or until apple slices have disintegrated and butter is thick. Remove from heat. Transfer to 4 1-cup containers, and store in fridge. Posted by Lisa Clarke, The PolkaDot Palace 1-201-822-3627

Spiced Black Beans Categories: Main dish Serves: 6 Ingredients: 1 lb Dried Black Beans, picked over 1 x Medium Sized Onion, peeled 4 x Whole Cloves 2 x Chorizo Sausages (4 oz) 4 x Large Sprigs Fresh Cilantro, stems crushed 1 x Large Carrot 1 x Celery Stalk with Leaves 2 tb Olive Oil 2 tb Cocoa Powder 1 tb Ground Cumin 1 tb Chili Powder 1/4 ts Red Pepper Flakes 8 c Water Instructions: 1) Soak bean overnight in water to cover. Drain and rinse. 2) Stud the onion with cloves. 3) Place all ingredients in a large, heavy pot and bring to a boil. Reduce heat and simmer until tender but not mushy. About 1 1/2 hours. 4) Remove flavoring vegetables; discard or reserve for another use. Slice chorizos and return to beans; or serve chorizos on their own. NOTE: For a special treat, puree 2 cups of beans (without chorizos) along with some of the cooking liquid until you have a smooth paste. Spread paste atop round corn chips. Sprinkle a bit of monterey jack cheese over bean paste. Set on baking sheet in 350 F oven for 3 minutes to melt cheese. Serve warm, topped with shredded lettuce and chopped cilantro. Serve with chorizos. Typed for you by Peggy and Bruce Travers, Cyberealm BBS Watertown NY 315-786-1120

Spicy African Peanut Soup Categories: Soups Serves: 4-6 Ingredients: 3 c stock 2 slce fresh ginger 1 sweet potato, peeled and chopped 2 carrots, chopped 1 yellow pepper, chopped 1/2 tsp cayenne 1 tbsp oil 2 onions, chopped 3 green onions, chopped 1 tbsp brown sugar 1/2 c peanut butter 1 c tomato juice 2 clv garlic, chopped * salt & pepper Instructions: 30 minutes 10 mins prep. Heat the oil in a large saucepan over high heat. Add pepper, ginger, carrots, garlic, onions and cayenne or chillis. Cook for 2 minutes, then add potato and stock. Bring to the boil and simmer 10 minutes. Transfer the vegetables to a food processor and pure until smooth. Return the pure to the saucepan and stir in peanut butter and tomato juice or mash the vegetables in the saucepan until slightly lumpy. Add sugar, salt and pepper. Serve sprinkled with green onions.

Spicy Apple Muffins Categories: Breads, Muffins, Fruits Serves: 12 Ingredients: 2 c Flour, all-purpose 1/2 c Sugar, granulated 1 1/2 ts Cinnamon, ground 2 ts Baking powder 1/2 ts Allspice, ground 2 c Apple, unpeeled, grated 1/2 c Apple juice concentrate, Undiluted 1/2 c Raisins, optional 1 Egg, whole OR 2 egg whites 3 tb Oil, vegetable Instructions: In bowl mix flour, (can use 1 1/2 cups flour and 1/2 cup unprocessed bran), sugar, cinnamon, baking powder and allspice; set aside. In another bowl combine apples, apple juice concentrate, raisins, egg or egg whites and oil. Make a well in center of dry ingredients and add apple mixture. Mix until dry ingredients are just moistened. Line muffin tins with paper liners. Spoon batter into paper-lined muffin cups. Bake in preheated 350 degree oven 20 to 25 minutes.

Spicy Black Bean Burritos Categories: Beans, Mexican, Main dish, Kooknet Serves: 6 Ingredients: 1 c Broccoli; chopped 1/2 c Onion; chopped 2 Cloves Garlic; finely chopped 1 tb Margarine 1 c Yellow Squash; julienned 2 tb Shelled Pumpkin Seeds; roasted 1 tb Lemon Juice 1/4 ts Red Pepper Flakes 1/4 ts Ground Cumin 1 sm Red Pepper; cut into 2" strips 15 oz Can Black Beans; drained 6 Flour Tortillas; warmed Instructions: Cook broccoli, onion and garlic in margarine in a 10" non-stick skillet, stirring frequently, until onion is tender. Stir in remaining ingredients except tortillas. Cook, uncovered, stirring occasionally until squash and bell pepper are crisp-tender. Spoon about 1/2 cup vegetable mixture into center of each tortilla. Fold one end of tortilla up about 1" over mixture; fold right and left sides over, overlapping. Fold remaining end down. Source: Medford Mail Tribune, 13 September 1994 Typed by Katherine Smith Kook-Net: The Shadow Zone IV - Stinson Beach, CA

Spicy Texas Barbecue Sauce Categories: Sauces, Fruits, Vegetables Serves: 10 Ingredients: 1 c Catsup 1/2 c Brown Sugar; Firmly Packed 1/4 c Lime Juice 2 tb Ground Red Chiles; To Taste 1 tb Vegetable Oil 1 tb Worcestershire Sauce 1 1/2 c Onion; Chopped, 3 Medium 2 Jalapeno Chiles; * 2 Cloves Garlic;Finely Chopped 12 oz Tomato Paste; 1 cn 12 oz Beer; Any Brand Instructions: * Jalapeno chiles should be seeded and finely chopped. Heat all ingredients to boiling in a 2 quart saucepan; reduce heat to low. Cover and simmer 1 hour; stirring occasionally. Makes about 5 cups of sauce.

Stewed Tomatoes Categories: Crockpot, Dinner, Lunch, Sides, Vegetables Serves: 1 Ingredients: 1/8 c water 1 1/2 lb tomatoes, cored 6 scallions, chopped 1 green pepper, chopped 1/8 c fine cornmeal 1/8 c chopped dill 1/8 c chopped basil 1/2 tbsp sunflower seed butter Instructions: Bring the water to a simmer in a saucepan. Add the tomatoes, scallions, and peppers and allow the mixture to simmer, covered for 40 minutes. Stir in the corn meal, dillweed, basil, and sunflower seed butter. Mix thoroughly to break up the softened tomatoes. Cover. Simmer for another 10 minutes; serve hot.

Stir Fried Eggs & Vegetables Categories: Vegetarian, Kaz, Oriental Serves: 2 Ingredients: 1 ts Vegetable oil 1/2 Garlic clove 1/2 Onion 1/2 Green pepper 62 1/2 g Button mushrooms 1/2 c Mung bean sprouts 1/4 c Grated carrot 4 lg Eggs 1/2 tb Soy sauce ---SAUCE--1/2 ts Cornflour 1/2 tb Soy sauce 1/4 c Vegetable stock 1 ts Sesame oil Instructions: 1. Heat the oil in a large shallow pan. Add the onion, garlic and pepper. Cook over a gentle heat until the onion and pepper are soft. Add the mushrooms, mung beans and carrot. Stir over a medium heat for 2 minutes. 2. Beat the eggs and soy sauce until completely combined. Pour the egg mixture into the pan. Cook, folding the mixture continuously the eggs are just set. 3. To prepare the sauce blend the cornflour, soy sauce, vegetable stock and sesame oil in a small pan. Cook over a medium heat, stirring constantly, until the sauce boils and thickens. 4. Serve a portion of egg mixture, accompanied by sauce and steamed rice.

Strawberry Cooler Categories: Beverages Serves: 8-10 Ingredients: 1 pt strawberries 1/2 c honey 2 c vanilla icecream 2 qt milk Instructions: Blend until smooth.

Strawberry Icecream Cake & Carob Syrup Categories: Cakes, Desserts, LF, Snacks, Supper Serves: 1 Ingredients: 12 ripe bananas, chopped & frozen 2 pts fresh strawberries 1/2 c apple juice or mylk * - CAROB SYRUP 1 c carob powder 2 c water 1/2 tsp stevia Instructions: 1. Blend all carob syrup ingredients until smooth. 2. Place bananas in food processor with a small amount of juice. (Add enough juice to make thick batter.) 3. Add 1 pint strawberries and process. 4. Pour into springform pan and freeze for several hours. 5. Remove pan and slice. 6. Top slices with carob sauce and remaining strawberries. HELPFUL HINTS: Wonderful substitute for frozen dairy and tofu treats.

Strawberry Nut Milk Smoothie Categories: Beverages Ingredients: 1/3 c cashews 1 3/4 c water 7 frozen strawberries 1/4 c frozen blueberries 2 tbsp honey Instructions: Blend until thick and creamy.

Strawberry Smoothie Categories: Beverages Serves: 2 Ingredients: 15 strawberries 4 med bananas 3 c orange juice 1/4 c flax meal Instructions: Blend until creamy.

Strawberry Sorbet Categories: Low-cal, Desserts, Fruits, Cyberealm Serves: 6 Ingredients: 1 pt Strawberries, fresh * 3/4 c Orange juice 1/2 c Milk 1/4 c Honey 2 x Egg whites 1 tb Honey Instructions: * or fresh raspberries ( about 2 cups) ~--------------------------------------------------------------------- ~--- PER SERVING: 101 cal., 2g Pro., 22g Carbo., 1g fat, 0mg chol., 28mg Sodium Remove hulls from berries. In a blender container, place berries, orange juice, milk, and 1/4 c honey. Cover; blend 1 minute or till smooth. (If desired, strain raspberry mixture to remove seeds.) Pour mixture into 9x9x2-inch pan. Cover; freeze 2 to 3 hours or till almost firm. In a mixer bowl beat egg whites with electric mixer on medium speed till soft peaks form. Gradually add 1 T honey, beating on high speed till stiff peaks form. Break frozen mixture into chunks; transfer frozen mixture to chilled large mixer bowl. Beat with electric mixer till smooth. Fold in egg whites. Return to pan. Cover; freeze 6 to 8 hours or till firm. To serve, scrape across frozen mixture with spoon and mound in dessert dishes. BETTER HOMES AND GARDENS Typed for you by Scott Welliver, Episoft Systems and.. Cyberealm BBS Watertown, NY 315-786-1120

Strawberry Soup Categories: Soups, Supper Serves: 2 Ingredients: 1 c fresh strawberries 1 c orange juice 1/4 c honey 1/4 c sour cream 1/2 c sweet white wine Instructions: Process all ingredients together in a blender until smooth. Cover and chill - Stir well before serving.

Sun Soup Categories: LF, Soups Serves: 4 Ingredients: 3 med tomatoes 1/4 c water 1 lge carrot 1 sm onion 1 c broth 1 tsp dill 1 tbsp honey 1/4 c ground sunflower seeds * yogurt 1 scallion, chopped 1/2 ripe avocado, sliced Instructions: Blend tomatoes and water until smooth. Add carrot, onion, broth, dill, honey and sunflower seeds and blend until smooth. Serve garnished with yogurt, scallions and avocado slices.

Sun-dried Tomato Omelet Serves: 1 Ingredients: 3 eggs * fresh mozzarella 4-5 sundried tomatoes, softened & sliced * chopped fresh basil * salt & pepper * butter Instructions: Melt 2 tablespoons of butter in non-stick skillet. Add a tablespoon of water to the eggs and whisk. Pour eggs into skillet and let cook over medium-high heat until underside is set and beginning to brown. Put several thin slices of the fresh mozzarella cheese on one-half of the egg. Cover with chopped basil and sun-dried tomatoes. Add a dash of salt and pepper. Fold the empty half of the egg over the filling and cook just until filling is warmed. Serve with bacon and fresh fruit.

Sunny Eggs Categories: LF, Morning Tea, Sides, Snacks, Supper Serves: 6 Ingredients: 6 hard-boiled eggs, halved 3 tbsp cashew mayonnaise 1 tbsp cider vinegar 1/4 tsp dulse 1/2 tsp dry mustard * dash cayenne 3 tbsp sunflower seed meal 1 tbsp grated onion/chopped chives * salt to taste 1/4 c alfalfa sprouts * sunflower seeds Instructions: Remove yolks and combine with other ingredients in a bowl. Mix well, spoon back into whites and garnish with sprouts and seeds.

Sunrise Smoothie Categories: Beverages Serves: 1 Ingredients: 1-3 frozen bananas 1 lge carrot 1 lge mango * one-inch piece ginger 1-2 c water Instructions: Blend until smooth.

Sunshine Bean Casserole Categories: Legumes, Crockpot Serves: 6 Ingredients: 2 c Red beans (canned), drained 2 c Lima beans (canned), drained 2 c Garbanzo beans (canned), drained 1 lb Beef, ground 1 lg Onion, chopped fine 1 Garlic clove, minced 1/4 c Brown sugar 2 T Mustard, prepared (or less) 1/2 c Ketchup 1 t Cumin powder (optional) 1/4 c Red wine Salt and pepper to taste Instructions: Put drained beans into a 2 1/2-quart casserole; mix lightly and set aside. In large skillet cook ground beef, onions and garlic until meat is lightly browned; stir in remaining ingredients (except beans). Add skillet mixture to beans in casserole; mix together. Cover and bake for about an hour at 325 degrees F. or simmer the mixture in a crockpot for 3 to 4 hours. NOTES: * An easy bean casserole -- This recipe comes from "A Primer on Bean Cookery" by the California Dry Bean Advisory Board. The recipe calls for red beans, lima beans and garbanzos, but any combination of cooked or canned beans can be used. Pick your own favorites. Yield: Serves 6 to 8. : Difficulty: Easy. : Time: 75 minutes if baked; 3 to 4 hours in a crockpot. : Precision: No need to measure.

Sunshine Carrot Salad Categories: Salads, Sides, Vegetables Serves: 2-4 Ingredients: 3 c grated carrot 1 red apple, grated 1/2 c raisins 1 celery stalk, finely chopped Instructions: Combine all ingredients and mix in Sunshine Dressing.

Sunshine Dressing Categories: Basics, Condiments, Salads, Sauces Serves: 2-4 Ingredients: 1 red apple, peeled and cored 1/2 c chopped soaked almonds 2 c grated carrot * water Instructions: Blend until creamy. Add water to desired consistency.

Sweet Spice Mix Categories: Spices Serves: 2 Ingredients: 2 T Cinnamon 1 T Nutmeg 1 1/2 t Ground cloves 1 1/2 t Ground allspice 1 T Ground ginger 1 T Dried orange/lemon peel Instructions: Orange peel should be grated. Sprinkle on plain toast, French toast, waffles, pancakes, oatmeal, vanilla pudding, cut-up apples or oranges. Sprinkle over muffins before baking and apple pie before warming. Buy spices in bulk from a natural foods store.

Szechwan Eggplant & Tempeh Categories: Chinese, Tofu, Vegan Serves: 4 Ingredients: 3 tb Soy sauce 1/4 c Dry sherry or Chinese rice wine 1 tb White or brown sugar 1 tb Cider vinegar 3 tb Cornstarch 2 tb Peanut oil 1 md Onion, thinly sliced 1 lg Eggplant, cut into strips, thinly 3/4 ts Salt 2 tb Minced garlic 1 tb Minced fresh ginger 1/4 ts Black pepper Cayenne pepper to taste 2 cakes tempeh, cut into strips 8 Scallions: greens minced, whites in strips, keep -separate 1 bn Cilantro, minced (optional) Instructions: SAUCE: Combine soy sauce, vinegar, sherry, sugar in a liquid-measuring cup. Add enough water to make up to 1 cup. Place cornstarch in a small bowl, pour in the liquid, pour on the liquid & whisk till dissolved. Set aside. Heat a large wok over a high flame. Add oil & onion & stir fry for about a minute. Add eggplant & salt & stir fry for 8 to 10 minutes till the eggplant is soft. Add garlic, ginger & black pepper & cayenne. Cook a few minutes more. Add tempeh & scallion bottoms. Stir the bowl of liquid that has been set aside & add to the wok. Mix well & stir fry for another few minutes till the sauce is thickened. Remove from the heat & serve over rice topped with scallion greens & cilantro. Serves 4.

Taco Seasoning Mix Categories: Master mix Serves: 1 Ingredients: 2 t Instant Minced Onion 1 t Chili Powder 1/2 t Crushed Dried Red Pepper 1/4 t Dried Oregano 1 t Salt 1/2 t Cornstarch 1/2 t Instant Minced Garlic 1/2 t Ground Cumin Instructions: Combine all ingredients in a small bowl and blend well. Spoon mixture onto a 6-inch square of aluminum foil and fold to make airtight. Label as Taco Seasoning Mix. Store in a cool, dry place and use within 6 months. Makes 1 package (about 2 T) of mix. Using the above recipe as a guide you can increase the amounts to make any number of packages. Taco Fillin: Brown 1 lb lean ground beef in a medium skillet over mediumhigh heat; drain the excess grease. Add 1/2 cup water and the sesoning mix. Reduce heat and simmer 10 minutes, stirring occasionally. Makes filling for 8 to 10 tacos.

Tahini Dip Categories: Afternoon Tea, Condiments, Lunch, Salads, Sides, Snacks Serves: 2 Ingredients: 1 c raw tahini 1/4 c water 1/4 c fresh lemon juice 2-3 tbsp shoyu * raw veggies Instructions: 1. Blend all but veggies. 2. Serve on vegetable platter with the vegetables and decorate with paprika.

Tamari Almonds Categories: Snacks Serves: 6 Ingredients: 1 lb almonds 1 tbsp coconut butter * salt to taste 1/2 tsp cayenne 1/4 c tamari Instructions: Toss the almonds with coconut butter and toast over low heat in a heavy skillet until golden. Add salt, cayenne and tamari and continue cooking, stirring often, until nuts are fairly dry. Allow to cool. Store in airtight jar in fridge. Alternatively, use walnuts and substitute curry powder for the cayenne.

Tamarillo & Date Chutney Categories: Condiments Ingredients: 24 tamarillos 4 apples, chopped 4 onions, chopped 400 g chopped dates 500 ml malt vinegar 1 kg brown sugar 2 tsp mixed spice Instructions: 2 litres approx 2 hours 30 minutes 30 mins prep 1. 2. 3. 4. 5. 6. Slice tamarillos in half lengthwise and place in microwave dish and cook for five minutes. This enables one to remove skins with ease. (Depending on size of dish this will take several lots to microwave the 24 tamarillos). Place all ingredients in a large pot or preserving pan and bring to the boil stirring frquently. Simmer covered stirring frequently for approximately 2 hours or until thick. Pour into hot sterilised jars and cover when cold.

Tamarillo Royale Categories: Desserts Serves: 4 Ingredients: 6-8 tamarillos 1/4 c sugar 1/4 tsp Chinese 5 Spice powder 1/4 c water or apple juice 1 pavlova * whipped cream Instructions: 20 minutes 15 mins prep 1. Firstly prepare tamarillos by pouring boiling water over them, leaving for 5 minutes then peel skins off and slice tamarillos into four sections lengthwise. 2. Poach until just soft in water or applejuice, sugar and spice. 3. Cool completely. 4. Layer tamarillos on pavlova and garnish with cream if desired.

Tangy Bean Soup Categories: Soups Serves: 2 Ingredients: 1 c Dried great Northern beans 6 c Cold water 1 Small onion, chopped 1 Medium carrot, chopped 1 tb Soft margarine 2 tb Unbleached all-purpose flour 1/8 ts Ground mustard 4 ts White vinegar 2 ts Brown sugar Salt and pepper to taste Chopped hard-cooked eggs for garnish Instructions: In a large soup pot, soak the beans overnight in water to cover. Drain and add the cold water, onion and carrot. Simmer, covered, for 2 1/2 to 3 hours, or until the beans are tender. Puree the beans and vegetables in a blender or food processor, or force through a metal colander or food mill. Return the bean mixture to the soup pot. In a small saucepan, melt the margarine and blend in the flour. Add the flour mixture, mustard, vinegar, and brown sugar to the soup pot and cook until slightly thickened, stirring frequently. Add the salt and pepper. Garnish each serving with the chopped eggs and serve.

Tempeh with Ginger Categories: Dinner Serves: 2 Ingredients: 2 ea Pads tempeh 5 1/3 ea Tree ears 1 1/3 tb Peanut oil 2/3 tb Finely chopped ginger 1 tb Finely chopped garlic 1/2 c Chopped scallions 2/3 ts Hot chilies, chopped 1/3 c Cooked fresh peas 2/3 ts Sugar 2/3 tb Red wine vinegar 2/3 ts Sesame oil Instructions: Cut tofu into 1/2 inch cubes. Soak tree ears in warm water till soft. Drain & chop coarsely. Heat oil in a wok & when very hot add ginger, garlic & scallions. Add tofu, stirring quickly. Add tree ears, chilies & peas. Stir. Add sugar & vinegar & toss. Spoon mixture into a serving dish & sprinkle with sesame oil. Serve over rice. "Vegetarian Times Cookbook"

Thai Carrot Soup Categories: Thai, Soups Serves: 6 Ingredients: 1 tb Oil 1 Spanish onion * 2 Garlic cloves, large; minced 1 Ginger root cube (1");mince 1 3/4 lb Carrots ** 4 c Chicken stock or broth *** 1/4 c Cilantro leaves, loose pack Salt, to taste Red pepper, crushed,to taste Instructions: * medium sized, thinly sliced ** trimmed, scrubbed, and thinly sliced *** skimmed of fat Heat oil in 3-quart saucepan over medium-high heat. Add onion, garlic, ginger, and carrots. Cook, stirring frequently, until hot and fragrant -- about 4 minutes. Add 3 cups stock. Simmer, covered, until carrots are tender -- about 25 minutes. Drain liquid from solids. Reserve liquid. Puree solids with cilantro in blender or processor until smooth. Add as much liquid as container can hold. Puree until even smoother. Transfer to 3-quart bowl. Add remaining liquid, if any, and remainin 1 cup of stock. Season to taste with salt and crushed red pepper. Serve chilled or hot. NOTE: can be made 2 days ahead and refrigerated, or frozen up to 3 months. Adjust seasonings to taste before serving. Each serving contains about: 115 calories, 614 mg sodium, 1 mg cholesterol, 4 g fat, 17 g carbohydrates, 5 g protein, 1.55 g fiber. From the LOS ANGELES TIMES. Posted by Hunter Elliot in Intelec Cooking From: Kaz Langridge Date: 14 Jan 96

Thai Red Curry Paste. Categories: Curry, Paste, Thai Serves: 10 Ingredients: 9 Dry Red Chili Peppers. 1/2 c Shallots, peeled and sliced 1/4 c Garlics, chopped. 2 tb Galanga root, cut to strips. 1/4 c Lemon grass, sliced. 1 tb Kaffir lime rind, cut fine. 2 tb Coriander seeds. 1 tb Fennel seeds. 1 tb Kapi (shrimp/fish paste). 2 ts Salt. 2 ts Peppers. Instructions: Cut open dry red chili pods. Discard seeds, and soak in water for a few minutes. Put all ingredients in a mortar and pound till mixed finely.

Thai Rice w/Mushroom & Egg Categories: Kaz, Vegetarian, Foreign, Thai Serves: 2 Ingredients: 175 g Thai jasmine rice 1/2 tb Sunflower oil 1 Beaten eggs 3 1/2 g Porcini or cap mushrooms 2 Spring onions 1/2 Garlic clove 112 1/2 g Flat mushrooms 1 1/2 tb Dry sherry 1 1/2 tb Japanese soy sauce 1/2 tb Sugar 3 3/4 Cm piece of cucumber Instructions: Preparation: beat the eggs : warm water for 30 mins. : cucumber into matchsticks. slice the spring onions : crush the garlic cloves : soak the porcini or cap mushrooms in slice the flat mushrooms : cut the

Notes: There is a lot of sauce with this recipe - don't worry! : If you can't find dried porcini or cap mushrooms then : use 225g of shittake mushrooms (to serve 4) for all the : mushrooms in the dish. 1, Rinse the rice under running water and drain. Place in a heavy-based pan witl 600ml (to serve 4) of water and bring to the boil. Simmer for about 10 minutes, or until the surface water has been absorbed and there are craters over the top of the rice. Turn off the heat, cover the pan tightly and leave to stand. 2. Heat a teaspoon of the oil in a wok or frying pan and add the beaten eggs. Cook on one side to make a thin omelette. Slide on to a plate, roll up, cut into strips and set aside. 3. Drain the dried mushrooms, reserving the liquid, and chop roughly. Heat the remaining oil in the wok, add the spring onions, garlic and mushrooms. Stir fry for 3 minutes, then add the sherry, soy sauce, sugar and six tablespoons of the mushroom liquor. Bring to the boil and simmer for two minutes. 4. Transfer rice to a shallow serving dish, spoon over the mushrooms and their sauce and garnish with omelette, cucumber matchsticks and spring onion curls. NB: the eggs can be omitted from this dish, with no problem.

Tomato & Onion Pie Categories: Lunch, Pies, Supper, Vegetables Serves: 6 Ingredients: 2 tbsp butter, divided 1 lge onion, finely sliced 1 tsp brown sugar 1c breadcrumbs 1 tsp Italian herbs * salt & pepper 6 sm tomatoes, cored & halved horizontally Instructions: 55 minutes 10 mins prep 1. Melt 1 tablespoon of butter in a small pan, and cook the onion for about 5 minutes or until softened. 2. Add the brown sugar and cook over a low heat for a further 10 minutes or until well softened and caramelized. 3. Meanwhile, use the extra butter to generously grease a 6 cup casserole dish. 4. Place 1/3 breadcrumbs on base. 5. Season with a sprinkle of the Italian herbs and salt and pepper. Place half the halved tomatoes over the crumbs. 6. Cover with all the caramelized onion and a further 1/3 of the crumbs. 7. Season again, and then add the remaining tomato halves. 8. Top with the remain 1/3 crumbs, season again, and then use the remaining 1 tablespoon of butter to dot across the top. 9. Bake in a moderate oven for about 30 minutes, or until cooked through and browned on top.

Tomato Juice Categories: Beverages, LF Serves: 4 Ingredients: 2 qt tomatoes 1 med onion 1/2 c parsley 1/2 c celery 1 tsp salt Instructions: Blend until smooth.

Tomato-Sauerkraut Drink Categories: Beverages, LF Serves: 1 Ingredients: 1/2 c tomato juice 1/2 c sauerkraut juice 1 tsp parsley 2 tsp nutritional yeast Instructions: Blend until smooth.

Tortilla Black Bean Soup Categories: Soups, Beans, Mexican Serves: 2 Ingredients: 2 tb Vegetable oil 1/4 c Diced celery 1/4 c Diced onion 1/4 c Diced bell pepper 1 1/2 c Black beans 2 c Of water 2 ts Salt 2 Corn tortillas 2 tb Cilantro (Chinese parsley) Instructions: Boil black beans in water for 2 minutes; remove from heat. Let soak in cooking water for 1 hour, or overnight if preferred. Saute celery, onion, and bell pepper in oil, until slightly tender. Then in bean soup, add salt, cilantro, and saute vegetables. Covered and simmer, until beans are soft, about 2 to 3 hours. Slightly mash some beans, and stir. In frying pan, warm up tortillas on both sides until they are bendable. Put a tortilla in bowl, then ladle black bean soup on top of the tortilla. Makes 2 servings.

Tropical Fruit Salad Categories: Fruits, Salads, Kooknet Serves: 4 Ingredients: 1 Mango; halved and cut along the pit, peeled and cut -into 1/2" cubes 1 Papaya; halved, seeds removed, cut into wedges, -peeled and cut into 1/2" cubes 1 Asian Pear; quartered, cored peel left on, cut into -1/2" cubes 1 Kiwi; quartered and peeled, cut into 1/2" cubes 1 ts Sugar 1 ds Ground Cinnamon Instructions: Combine mango, papaya, Asian pear and kiwi in a large bowl. Sprinkle with sugar and cinnamon and toss to coat. Let stand at room temperature until ready to serve. Source: San Francisco Examiner Typed by Katherine Smith Kook-Net: The Shadow Zone IV - Stinson Beach, CA

Tuscan White Bean Soup Categories: Crockpot Serves: 4 Ingredients: 1/4 c Onion; chopped 1/2 ts Garlic; minced 3 tb Olive oil; divided 1/2 lb Dry great nothern beans; washed 2 qt Water 2 Bay leaves; large 1 ts Dried basil; cri,b;ed 1/2 ts Salt 1/2 ts White pepper; ground 2 tb Parsley; fresh chopped 2 Green onion; chopped Instructions: Saute onion and garlic in 2 tablespoons of olive oil until soft, stirring often. Add bean, water, bay leaves, and basil. Bring mixture to a boil, reduce to a simmmer, and cover. Continue cooking until beans are tender, about 2 hours, adding more liquid if necessary and stirring occasionally. Season with salt and pepper. Cool soup, puree beans in a blender or food processor fitted with steel blade. Return pureed soup to pot; reheat over moderate heat. stirring often. Blend in remaining olive oil. Serve soup hot, garnished with chopped parsley and green onions. If soup is too thick, add water or chicken broth. Food Exchange Per Serving: 2 1/2 STRARCH/BREAD EXCHANGES + 1 LEAN MEAT EXCHANGE + 1 FAT EXCHANGE CAL: 293; CHO: 37g; PRO: 13g; FAT: 11g; SOD: 256; CHOL: 0g; LOW-SODIUM: Omit Salt. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess, R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal-Master

Uncooked Persimmon Pudding Roll Categories: Kooknet, Cyberealm, Desserts, Fruits Serves: 6 Ingredients: 1 c Persimmon pulp 1 c Sugar 1/2 c Nutmeats 1/2 c Coconut 12 lg Marshmallows, cut up 18 Graham crackers Instructions: Save enough graham crackers to roll your pulp. Mix together all ingredients and roll together in crumbs. Wrap with waxed paper and refrigerate overnight. Slice and serve. Good with Cool Whip (tm) or ice cream. Posted by Randy Pollak, Kook-Net Recipe Network

Vegetable Bean & Noodle Casserole Categories: Casseroles, Vegetarian Serves: 8 Ingredients: 1 1/2 c Onion,diced 1 1/2 c Celery,diced 3 tb Salad oil 1/3 c Flour,whole wheat 3 c Veggie broth 1 Potato,medium,peeled/grated 1/2 lb Mushrooms,fresh,sliced 1 Tomato,peeled/chopped 1/2 ts Rosemary 1/2 ts Thyme 1/2 ts Sage 1/2 ts Salt,seasoned 1/4 ts Pepper,seasoned 1/4 ts Mustard,dry 2 c Soy beans,cooked 3 c Noodles,whole wheat cooked 3 Tomatoes,medium-size,sliced 1/3 c Parsley,minced Instructions: 1. Saute onion and celery in oil in a large Dutch oven until soft.~ 2. Stir in flour; cook several minutes, stirring over medium heat.~ 3. Reduce heat; slowly add soy bean stock, stirring constantly.~ 4. Add carrots, potato, mushrooms, chopped tomato, herbs and seasonings; bring to boil to thicken, stirring constantly.~ 5. Remove from heat and set aside.~ 6. Alternate layers of soy beans and noodles in a greased 12x8x2-inch baking dish; pour some of the vegetable gravy over each layer. (Gravy should come almost to top of mixture.)~ 7. Arrange tomato slices over top; sprinkle with parsley.~ 8. Bake in preheated 350'F. oven 40 minutes.~

Vegetable Bean Soup Categories: Soups Serves: 8 Ingredients: 1 c Kidney beans; dried 2 Garlic cloves; pressed 1 Onion; chopped 2 Potato; cut in chunks 1 Carrot; sliced 1/2" thick 2 Zucchini; sliced 1" thick 1/4 lb Green beans 2 Leek 1/4 lb Cabbage (savoy is best) 1/3 c Brown rice, long-grain; * se 3 Tomato; cut in wedges 1/4 c Parsley sprigs; chopped 1/4 ts Celery seed 1/4 ts Marjoram 1 ts Basil 1 ts Oregano Instructions: 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. By changing the vegetables and beans used, the soup can be different each time you make it. It is a meal in itself. From the collection of Sue Smith, S.Smith34, Uploaded June 16, 1994

Vegetable Essene Bread Categories: Breads Serves: 2 Ingredients: * soft wheatberries * parsley * celery * red bell pepper * grated carrot * caraway seeds * scallion Instructions: 1. Soak (15 hours), drain and sprout (1-2 days) the wheatberries until little tails come out. 2. Put all ingredients through a Champion (or equivalent) juicer. 3. Mold and place onto dehydrator tray. 4. Bake in dehydrator for 12-24 hours. 5. Refrigerate or freeze until ready to use. HELPFUL HINTS: Try slicing and toasting for easier digestion; try sprouting rye for variety.

Velvet Spinach Soup Categories: Dinner, LF, Lunch, Soups, Supper, Vegetables Serves: 2 Ingredients: 1/2 lb fresh spinach 1 ripe avocado 1/4 onion 1 tbsp raw tahini 2 c water 1/4 c shoyu 1/2 c alfalfa sprouts 2 tbsp nutritional yeast Instructions: 1. Puree spinach in food processor w/small amount of water. 2. Slowly add remaining ingredients while processor is on. 3. Chill before serving.

Walnut Raspberry Brownie Categories: Brownies, Chocolate, Nuts, Fruits Serves: 12 Ingredients: 3 Unsweetened chocolate sqs 1/2 c Crisco 3 Eggs 1 1/2 c Sugar 1 1/2 ts Vanilla 1/2 ts Salt 1 c Flour 1 1/2 c Walnuts; chopped 1/3 c Raspberry jam Instructions: Melt chocolate and Crisco over warm water; cool slightly. Blend together eg

Watermelon Fire & Ice Salsa Categories: Condiments Serves: 15 Ingredients: 3 c chopped watermelons 1/2 c chopped green bell peppers 2 tb lime juice 2 tb chopped fresh cilantro 1 tb chopped green onions 1 tb chopped jalapeno peppers 1/2 ts garlic salt Instructions: 1 hour 20 minutes 20 mins prep. In a large bowl, combine the watermelon, green bell pepper, lime juice, cilantro, green onions, jalapeno and garlic salt. Mix well. Allow to sit at least an hour or overnight to blend flavors. Prior to serving, you may drain some of the excess liquid away.

Weymouth Baked Beans Categories: Side dish, Crockpot Serves: 8 Ingredients: 1 lb Pea beans 6 c -Water 3/4 c Molasses 1/2 c Black coffee 1/4 c Dark brown sugar; packed 1 tb Cider vinegar 2 ts Dry mustard 1 1/2 ts Salt 1/4 ts Ground black pepper 1 md Onion; peeled, halved, stuck with cloves 4 Whole cloves; for onion 4 sl Bacon; cooked Instructions: Combine beans and water in slow cooker. Cover and cook on low heat for 7 hrs. or until tender. Drain; refrigerate in pot. Can be cooked up to 3 days in advance. Stir together molasses, coffee, sugar, vinegar, mustard, salt, and pepper in small bowl. Stir into beans in pot. Add onion and ham hock, pushing down into beans. Cook, covered, on low heat for 7 hrs. or on high for 5.1/2 hours, or until beans are cooked through. Source: Family Circle, 9/19/95 From: Suewoodward

Wheat-Berry Veggie Melt Categories: Dinner, Lunch, Supper Serves: 1 Ingredients: 2 c Cubed peeled butternut squash 1 c Sliced carrots 1 c Sliced yellow squash 2 c Cooked kashi 2 tb Chopped scallion 1 tb Soy sauce 2 c Shredded cheese Instructions: 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.

White Beans, Greens & Sun Dried Tomato Crostini Categories: Appetizers, Italian Serves: 8 Ingredients: 1 c Dried white beans, soaked overnight in the -refrigerator 1 lg Onion, chopped 8 Whole garlic cloves (to 12) Salt and pepper 1/2 c Sun-dried tomatoes (NOT oil packed) 1/2 c Plain yogurt 10 c Assorted greens (escarole, arugula, dandelion, or -radicchio) rinsed and coarsely chopped 3 tb Red wine vinegar 1/2 ts Hot red pepper flakes or more to taste 8 Slices whole grain bread Instructions: Drain the beans, rinse, and cover with 4 to 6 cups fresh water. Add the onion and all but 1 of the garlic cloves, and bring to a boil. Reduce heat and simmer for about 1 hour, until the beans are very soft. Drain the beans, onions and garlic, and reserve the remaining bean liquid. Place the bean mixture in the container of a food processor and puree, adding enough cooking liquid to make a soft puree. Season with salt and pepper. Set aside. Chop the sun dried tomatoes and soak them for 15 to 30 minutes in just enough bean cooking liquid to soften and release their flavor. Fold into the beans. Fold in the yogurt. In a large saute pan over high heat, wilt the greens in the vinegar. Drain well and season with salt, pepper, hot pepper flakes aned additional vinegar if desired. To assemble the crostini, grill or toast the whole grain bread. While warm, rub it with the remaining garlic clove, cut in half. Spreead the bread slices with white bean puree and top each with chopped greens. *Note* In southern Italy, people know how to make satisfying meals out of very little. This crostini is a variation on capriata, a slice of grilled bread spread with a rich and garlicky white bean puree and topped with tart wilted greens. To replace the olive oil, which keeps the bean puree moist, use stock and yogurt. Serving size: 1 slice 152 calories 1.5 grams fat 1.1 mg. cholesterol 247.4 mg. sodium without added salt From "Eat More, Weigh Less," by Dean Ornish, MD Typed for you by Hilde Mott

Wholegrain Waffles with Applesauce Categories: Breakfast, Fruits, Kooknet Serves: 6 Ingredients: ---APPLESAUCE--1 ts Vegetable Oil 6 c Green Apples; peeled, cored and diced 1/2 c Apple Juice 1/2 ts Ground Cinnamon ---WAFFLES--1 1/2 c All-Purpose Flour 1/2 c Whole Wheat Flour 2 ts Baking Powder 1 1/2 ts Baking Soda 1/2 ts Ground Cinnamon 1/4 ts Salt 1 1/3 c Buttermilk 1 1/3 c Apple Juice 1 tb Honey 4 Egg Whites Instructions: Heat oil in a heavy large nonstick skillet over medium-high heat. Add apples and saute until golden brown and just tender, about 10 minutes. Add apple juice and cinnamon and continue cooking until sauce is slightly thickened, about 3 minutes. Cover and keep warm. Sift flours, baking powder, baking soda, cinnamon and salt into a large bowl. Whisk in buttermilk, juice and honey. Using an electric mixer, beat egg whites in another bowl until stiff. Fold into batter. Cook in a waffle iron according to manufacturer's instructions. Serve immediately with applesauce. Source: Gourmet Magazine Typed by Katherine Smith Kook-Net: The Shadow Zone IV - Stinson Beach, CA

Wild Mushroom & White Bean Soup Categories: Soups Serves: 4 Ingredients: 1 oz Dried porcini mushrooms 2 c Hot water 1 tb Olive oil 1 Onion; chopped 1 3/4 ts Chopped fresh rosemary; OR.. 1/2 ts -Dried rosemary 32 oz Cannellini beans, canned - rinsed and drained 14 1/2 oz Vegetable broth (or more) Chopped fresh rosemary Instructions: Soak mushrooms in hot water in a medium bowl for 30 minutes. Drain well, reserving soaking liquid, and squeezing excess liquid from mushrooms. Chop mushrooms. Heat oil in a heavy medium saucepan over medium-high heat. Saute onion and 1-3/4 teaspoons rosemary in oil until onion is soft, about 5 minutes. Add mushrooms, and mushroom soaking liquid, being careful to leave any sediment in bottom of bowl. Boil until liquid is very thick, about 8 minutes. Add cannellini and vegetable broth. Simmer until soup thickens, stirring occasionally, about 10 minutes. Season to taste with salt and pepper. (Can be prepared to this point up to 1 day before serving, and stored covered in the refrigerator. To serve, bring soup to a simmer, adding more broth if soup is too thick.) Garnish with a sprinkling of additional chopped rosemary. Adapted from a recipe in Bon Appetit, January 1995 Typed for you by Karen Mintzias

Yogurt Dip Categories: Afternoon Tea, Condiments, LF, Snacks Serves: 4 Ingredients: 6 walnut halves 1 clv garlic 1 tbsp olive oil 1 c yogurt 1/4 c cucumber 1/2 tsp lemon juice or vinegar Instructions: Blend all ingredients and serve with crackers or raw veggies.

Yogurt-Topped Strawberry Pancakes Categories: Breakfast Serves: 12 Ingredients: 2 c Buttermilk complete Pancake mix 2 tb Sugar 1/4 ts Cinnamon 1 1/2 c Water 1 c Thinly sliced strawberries 1 8-oz carton strawberry Or vanilla yogurt Instructions: Heat griddle or skillet to 375 F. Grease lightly with oil. In medium bowl, combine pancake mix, sugar, cinnamon and water; stir just until large lumps disappear. Fold in strawberries. For each pancake, pour 1/4 cup batter onto hot griddle. Cook 1-1 1/2 minutes, turning when edges look cooked and bubbles begin to break on surface. Continue to cook 1-1 1/2 minutes or until golden brown. Spoon yogurt over each serving. If desired, garnish with additional strawberries. 6 servings (12 pancakes). Per serving: calories 200; protein 5g; carb 44g; fiber 2g; fat 1g (saturated); cholesterol 3 mg; sodium 560 mg; potassium 210 mg; exchanges: 2 starch, one fruit.

Zucchini Fritters Categories: Afternoon Tea, Lunch, Sides, Supper, Vegetables Serves: 3-4 Ingredients: 1 lb zucchini in quarter-inch cubes 8 scallions, thinly sliced 1 tbsp olive oil 1 c feta, crumbled 1 tsp fresh dill, finely chopped 1/2 tsp fresh mint, finely chopped 1/2 tsp grated lemon peel * pepper 4 eggs, separated 1/4 c flour * oil, for frying * salt Instructions: Saute zucchini and scallions in olive oil until brown but still firm. Place in bowl and stir in feta, herbs, lemon, and pepper. Add egg yolks and flour to zucchini mixture and stir until just blended. In a separate bowl, beat egg whites with salt until stiff peaks form, and then gently fold into zucchini mixture. Drop 1/4 cup of mixture into hot skillet with a thick layer of vegetable oil. Fritters are done when the outside is brown and the inside is moist. Makes 12 to 14 fritters.

Zucchini Salad Categories: Lunch, Salads, Sides, Supper, Vegetables Serves: 2 Ingredients: 1 zucchini, julienned 1/2 c red peppers, chopped 2 tbsp dulse flakes 1/2 clv garlic, finely chopped 1 tbsp shoyu 1 tbsp lemon juice 2 basil leaves, chopped 1/2 avocado, chopped 4-5 green olives, chopped 4 tbsp sauerkraut Instructions: Mix well. Serve on a bed of sunflower greens and top with clover sprouts.