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Veggies Take Center State at your 4th of July Cookout
Before beginning, remember that most vegetarian foods are more fragile than meat,
and do not contain as much fat. Therefore, clean and well-lubricated grill is essential to
successfully grilling vegetables. It‟d be a shame for those beautifully grilled peppers to
stick to the grill!
Traditionally, vegetables have been considered a side dish in most meals, but at a
cookout they can take center stage as the entrée. Almost any kind of vegetable is
great for grilling. Complement your meal by serving them over pasta, rice or polenta.
You can also make them into extraordinary sandwiches with a soy -based cheese and
some freshly baked rolls or bread. Cut the vegetables lengthwise into thin slices in the
case of zucchini and eggplant, or into thick rings, in the case of onions, tomatoes and
peppers. If you'd rather have your veggies in handy bite-size pieces for serving with
pasta and the like, try using a special pan for the grill with small holes that keep the
veggies from falling through the grill and being lost. And probably the easiest way to
grill vegetables on the grill is shish-ka-bob style!
Don‟t forget to balance out those grilled vegetables with some fresh fruit salads,
perfectly chilled and juicy. Watermelon, strawberries, grapes, and citrus fruits all
complement one another well in a delightful fruit salad prepared with non-dairy
whipped cream. Also use fruits to experiment with some fun smoothies and slushies
for the kids – they‟re fun and better for them than sugary sodas.
If you‟re hosting Thanksgiving at your house and are expecting vegetarian guests this
year, don‟t worry about preparing one large meat eating meal, and another separate
vegetarian meal. Most vegetarians do not require a „meat equivalent‟ at Thanksgiving.
Yes, traditionally Thanksgiving has largely about the food. But more importantly it‟s
about family, togetherness, happiness and peace. And if this is your first Thanksgiving
after transitioning to a vegetarian lifestyle, try some of these ideas to incorporate
healthy food preparation into your meal that your vegetarian guests, and you as host,
will be thankful for this Thanksgiving:
- Most importantly – make TONS of new, delicious (not overly cooked) vegetables that
are perfectly in season like squashes, sweet potatoes, and green beans, etc.
Christmas is a season of peace, love and harmony. It‟s a time that brings families and
friends together to reconnect and find comfort and happiness being together. It‟s also
about respect for fellow man, appreciating and embracing one another‟s differences.
Take some time over the holiday season to reflect on the reasons for your choice to
become vegetarian, and enforce your commitment and dedication to the vegetarian
lifestyle. What reason, or reasons, helped you decide that vegetarianism was the right
choice for you?
Was it Economic? A meat-based diet can be very expensive. Fresh produce bought in
season can be very affordable, and can be prepared (dried, canned, frozen) so that it
can be enjoyed later in the season.
Was it Ethical? Did you choose not to eat meat because of the meat processing
techniques are incredibly cruel to animals? Do some research on the internet or the
library, visit the PETA website, and you‟re very likely to find more credible reasoning
that affirms your choice.
Was it Environmental? A vegetarian lifesty le is more environmentally friendly – large
ranching operations cause topsoil erosion, coyotes and other natural predators are
destroyed routinely to protect herds of cows which are only slaughtered anyway later
on, and commercial fishing operations are damaging the ocean‟s ecosystems.
Was it to Improve Your Health? Eating a vegetarian diet has been shown to be a very
healthy lifestyle, as it helps fight heart disease, reduces cancer risks, lowers
cholesterol, helps lower blood sugar and reverse the effec ts of diabetes, lowers the
obesity risk, and reduces the risk of osteoporosis, as meat consumption has been
shown to promote bone loss.
And remember: just because it‟s Christmas, it doesn‟t mean you can‟t enjoy many of
the same wonderful holiday treats you‟ve become accustomed to, as long as they are
prepared with your vegetarian lifestyle in mind. Breads, cookies prepared with
vegetable shortening, egg substitutes, whole grain flours and soymilks, numerous
choices for vegetable dishes and salads can all be enjoyed by both vegetarians and
non-vegetarians alike during the holiday! So remember the reason for the season,
reaffirm your reasoning for your life choice, and be proud of it, and of yourself.
Many people think of vegetarians as one homogeneous group that just doesn‟t eat
meat. But nothing could be further from the truth. There are different categories of
vegetarians as diverse as the reasons for going vegetarian in the first place.
A vegetarian is generally defined as someone who doesn‟t eat meat. But someone
who is vegetarian could conceivably eat dairy products such as milk, eggs and
cheese. A lacto ovo vegetarian doesn‟t eat meat, fish or poultry, but does consume
eggs, milk or cheese. A lacto vegetarian consumes milk and cheese products, but
doesn‟t consume eggs.
There are other categories within the vegetarian community. Fruitarians, for example,
eat only fruit. Their rationale is that fruits, including fruits such as tomatoes, are self-
perpetuating and don‟t need to be planted to create the food source. They consider it a
way of eating that‟s most in balance and harmony with the earth, the most natural.
All of the above will eat cooked vegetables, fruits and legumes. There is also a
growing movement towards eating only raw or living foods. This based on the
assumption that cooking food processes most of the nutrients out of it, and to get all
the nutritional value, vitamins and amino acids from food, it‟s best consumed raw, or
juiced. If cooked at all, it should only be cooked to slightly over 100 degrees, so the
nutrients are still retained.
The more restrictive you become with your diet, however, the more educated you need
to become to be sure you‟re getting all the necessary proteins and vitamins that you
need to maintain good health, especially muscle and heart health.
A New Take on Potato Au Gratin
What You Need:
Prepare a muffin tin by spraying each cup with the cooking spray.
Preheat oven to 400 degrees.
Place the cornmeal, flour, wheat germ and baking soda in a large mixing bowl.
Mix together.
Place the buttermilk in another mixing bowl.
Stir in the juice, egg whites and oil being sure to mix well.
Slowly add the buttermilk mixture to the cornmeal mixture.
Stir just until the dry mixture is moistened.
Gently fold in the blueberries.
Place batter in each muffin cup filling 2/3 full.
Bake 18 minutes or until golden brown and toothpick inserted in the center comes out clean.
Cool before removing from tin.
Apple Cider Nut Bread
2 C unbleached flour
1 C sugar
1 t baking powder
1 t baking soda
1 t cinnamon
1 t ginger
1/4 t ground cloves
1/4 t nutmeg
1/2 C pecans, chopped fine
1/2 t salt
2 lg. eggs
1/2 C canola oil
1 C unsweetened applesauce
1/4 C apple cider
Place the flour, sugar, baking powder, baking soda, cinnamon, ginger, cloves, nutmeg and salt
in a large mixing bowl.
Mix together.
Add in the nuts.
Stir to combine.
In a separate bowl place the egg, oil, applesauce, and apple cider.
Beat with an electric mixer until well blended.
Add to the dry ingredients.
Stir until completely moistened.
Preheat oven to 350 degrees.
Grease and flour a loaf pan.
Pour the batter into the loaf pan.
Bake 60 minutes or until a toothpick inserted in the center comes out clean.
Allow to cool completely before slicing.
Cauliflower Rice with Pine Nuts
7 C water
3 T olive oil
1 medium onion, chopped fine
2 garlic cloves, chopped fine
4 C small cauliflower florets
1/4 C dark raisins
2 C Arborio rice
1 C dry white wine
1/3 C lightly toasted pine nuts
2 T unsalted butter
Salt and pepper to taste
1 C chocolate chips
1 lb tofu, firm and water packed
1/2 C cocoa
3/4 C honey
3 T Grand mariner
1 t vanilla
1/2 C soy milk
1/2 C unbleached white flour
1 t baking powder
2 T lemon juice
1/4 C lime juice
3 T frozen orange juice concentrate
1 1/2 t red wine vinegar
1 garlic clove, minced
1/4 t sugar
1/2 t salt
1/8 t pepper
1/2 C olive oil
2 T olive oil
2 lg. onions, chopped
6 garlic cloves, minced
2 lg. red bell peppers, chopped
1 lg. yellow bell pepper, chopped
1 jalapeno pepper, chopped
4 T chili powder
1 T ground cumin
4 C water
1/2 C bulgur
1 square unsweetened chocolate, grated
1 (28 oz) can diced tomatoes, drained
4 (15 oz) cans black beans, drained and rinsed
1 (10 oz) pkg. frozen croon
1 medium red onion, chopped
Place the oil and 2 T butter into a large kettle over medium heat.
When butter has completely melted add the onions and garlic.
Cook 10 minutes or until tender.
Add the bay leaves, cloves, cayenne pepper, salt and pepper and stir well.
Add the tomatoes and the vegetable stock and mix well.
Bring to a rapid boil and slowly add the beans, carrots, potatoes, squash and 1/2 C of the
parsley.
Return to a rapid boil, lower heat to medium low and continue to simmer for 35 minutes.
Vegetables should be fork tender.
Remove the bay leaves and throw them away.
Add the corn and the other 1/2 C of parsley and cook for an additional 5 minutes.
Place the flour, cornmeal, baking powder, sugar, salt, dill and 2 T parsley into a large mixing
bowl.
Add the butter and work into the flour mixture with your hands and this should from small
crumbs with the flour mixture.
Add the milk and stir just until all the dry ingredients are moistened.
Return the heat under the soup to medium.
Bring soup back to a rapid boil.
Using a spoon gather enough dough to make a small ball.
Shape the ball with your hand.
Place the dumpling into the boiling soup.
Continue until all the dough has been used.
Place the heat back to medium low.
Cover the pot and continue cooking for 15 minutes.
Do not remove the lid until after 15 minutes.
When the soup is ready the dumplings should be puffy.
Serve soup hot.
Cranberry Salad with Toasted Pecans
What You Need:
1/2 C pecans
Romaine lettuce torn into small salad pieces
1/2 C red onion, sliced
4 T dried cranberries
Place the oil in the bottom of a large saucepan over medium heat.
When the oil is hot add the garlic.
Sauté 1 minute or just until it starts to sizzle.
Pour in the tomato puree and the red wine.
Stir well.
Add the honey and stir until well mixed.
Carefully stir in the oregano, basil, salt and pepper.
Cook the sauce for 20 minutes or until heated through being sure to stir occasionally.
Extraordinary Mushroom Spread
What You Need:
Place the water, honey and vanilla in a large saucepan over low heat.
Add the bananas and fruit cocktail stirring well to cover with liquid.
Stir in the cinnamon and nutmeg.
Bring to a boil.
Reduce heat to low and allow to cook 8 minutes or until very tender but not mushy.
Stir in the rice.
Pour in the soy milk and stir well.
Return to a boil and cook 10 minutes.
Best if served warm.
A Little Fruity Nut Salad
What You Need:
Combine flour, sugar, baking powder, baking soda and salt in a large mixing bowl.
Cut in the pieces of chilled butter with your hands until flour mixture becomes crumbly.
Place the warm water in a small mixing bowl.
Add the yeast.
Let stand 2 minutes.
Stir making sure all the yeast is dissolved and well blended.
Add the yeast to the flour mixture.
Pour in the buttermilk and stir just to moisten.
Cover with plastic wrap and place in the refrigerator at least 1 hour.
If you want to make the rolls at a later date the dough will stay good in the refrigerator for up
to 4 days.
Move the top oven rack to one third of the way from the top of the oven.
Preheat oven to 450 degrees.
Lightly flour a flat surface.
Place the dough on the floured surface and knead about 5 or 6 times.
Roll out the dough to about a 1/2 in thick.
Cut out 3 in rolls with a cutter or by using a glass rim.
Grease a cookie sheet with a non stick cooking spray.
Use the melted butter to lightly brush the top of each roll.
Bake 10 minutes or until golden brown.
Roasted Veggie Medley and Bean Soup
What You Need:
1 lb navy beans
2 T olive oil
2 lg. onions, chopped
4 garlic cloves, chopped
2 bay leaves
8 C water
1/2 small cabbage, coarsely chopped
1/2 t dried thyme
1 small hot chili pepper, chopped
1 (28 oz) can diced tomatoes
Non stick olive oil cooking spray
2 lg. carrots, peeled and cut into 1/2 in pieces
4 parsnips, peeled and cut into 1/2 in pieces
1 medium butternut squash, peeled, seed and cut into 1 1/2 in cubes
1 t salt
1/4 t pepper
2 T lemon juice
1 t brown sugar
1/2 C finely chopped fresh parsley
Place the beans in a large soup kettle and add just enough water to cover the beans.
Place over high heat and bring to a rapid boil and allow beans to boil 2 minutes.
Remove from heat and cover and allow beans to set about 1 1/2 hour to soften.
When soft drain and rinse well.
Rinse kettle and place the olive oil in the kettle
Heat the oil over medium high heat.
Add the onion and cook 8 minutes, stirring occasionally.
Add the garlic and bay leaf.
Cook for 1 minute stirring to incorporate together.
Add the water.
Carefully place the beans, cabbage, thyme, tomatoes and chili pepper into the pot.
Place over high heat and bring to a rapid boil.
Reduce heat to low, partially cover and let simmer 1 hour.
Place the carrots, parsnips and squash in a roasting pan spray with the non stick olive oil.
Then spray the vegetables with the olive oil spray.
Preheat oven to 400 degrees.
Roast 15 minutes.
Turn vegetables and continue roasting 15 minutes more until vegetables begin to caramelize.
Add the vegetables to the soup kettle.
If the soup is thicker than you like you may add more water.
Continue to simmer another hour or until the beans are very soft.
Add the salt and pepper.
Slow stir in the lemon juice.
Stir in the brown sugar until dissolved.
Remove the bay leaf and stir in the parsley before serving.
Apple Banana Single Sandwich
What You Need:
1/2 banana
1 C carrots, shredded
2 t lemon juice
1/4 t lemon zest, grated
Lettuce leaves
1 slice pumpernickel bread
1 apple, sliced
Place the oil and honey together in a large sauce pan or kettle.
Place the mixture on low heat and stir until combined.
Don't let the mixture come to a boil.
Place the oats, bran, wheat germ, coconut, sunflower seeds, sesame seeds and walnuts into
the mixture.
Stir well in coat.
Add the salt and cinnamon and stir until well blended.
Preheat the oven to 350 degrees.
Place 1/3 of the granola on a large cookie sheet.
Bake 5 minutes.
Continue baking another 10 minutes but be sure to toss the granola in this last 10 minutes a
couple of times to be sure it is cooked all the way through.
When done the granola should be a light brown but be careful not to burn it.
Cook the rest of the granola in a 1/3 batch at a time like above.
Place the cooked granola in a large bowl and fold in the raisins.
Cool completely before storing in glass jars.
The granola must be cooled if not it will become too soft from the moisture.
Lima Bean and Split Pea Consommé
What You Need:
14 C water
2 C onion, diced
1 1/2 C carrots, diced
2 C celery, diced
2/3 C parsley, minced
4 green onions, sliced thin
2 garlic cloves, minced
1 zucchini, sliced
2/3 C green split peas
2 T barley
1 C baby lima beans
1 T powdered vegetable bouillon
Salt and pepper to taste
1 C apricot nectar
2 T apricot preserves
1/4 C soft tofu
1 C corn flakes, crushed
6 slices French bread
Margarine
1 fresh pineapple
1 pint fresh blueberries
1 pint fresh strawberries cut in half
1/4 C maple syrup
1/4 C orange juice
1 T fresh mint, chopped
Pepper to taste
2 C cake flour
1 1/2 C sugar+ 1 C sugar
4 t baking powder
1 t salt
1/2 C margarine, cubed & 1/2 C margarine
3 T Canola Oil and 1/2 C Canola Oil
1 (3 oz) pkg. instant vanilla pudding
1/2 C soy milk
2 lg. eggs
1/2 C rum + 1/3 C rum
1 t vanilla extract
1/4 C water
Combine the flour, 1 1/2 C sugar, baking powder and salt in a large mixing bowl.
Add the cubed margarine and 3 T canola oil.
Beat with an electric mixture until crumbly.
Combine the pudding mix, soy milk and egg into the dry mixture.
Add the rum, 1/2 C canola oil and vanilla extract.
Beat until smooth about 3 minutes.
Preheat oven to 325 degrees.
Prepare the muffin cups by spraying them completely with a non stick cooking spray.
Pour batter into prepared muffin cups.
Bake 60 minutes or until toothpick comes out clean.
Allow to cool before removing.
To make the glaze, place the water, sugar and remaining margarine into a large saucepan
over medium heat.
Allow to come just to a boil.
Reduce the heat to low and cook stirring constantly until the sugar is completely dissolved,
the glaze will be thick.
Remove pan from the heat.
Add the rum and stir well.
Use a fork to poke holes in the top of each muffin cake.
Pour the glaze over each muffin cake.
Allow muffin cakes to set over night to absorb the glaze before serving.
Not Mama's Rice Pudding
What You Need:
2 T unsalted butter
1 lg. onion, chopped fine
1 sweet red pepper, diced
3 small zucchini, diced
1/4 t cayenne
1 lb white potatoes, peeled and diced
2 C water
2 C soy milk
2 C fresh corn
1/2 t salt
1/8 t pepper
2 T fresh parsley, chopped fine
2 T cilantro, chopped fine
2 T olive oil
2 T butter
3 lg. onions, sliced thin
2 t salt
1/2 t pepper
1/2 C dry white wine
1/2 C parsley, finely chopped
1 lb spaghetti pasta
2 T canola oil
1/2 t chili paste with garlic
4 garlic cloves, minced
2 t fresh ginger, grated
8 oz shiitake mushrooms, sliced thin
1 medium bell pepper, sliced thin
1/2 C water
8 oz sugar snap peas, cut in half
2 T soy sauce
2 T seasoned rice vinegar
1 lb wheat noodles
1 T dark roasted sesame oil
1/3 C cashews, chopped
4 baked potatoes
1 1/2 t cumin seeds
2 t dried oregano
1/4 C sesame seeds
3/4 C pumpkin seeds
2 T canola oil
2 lg. onions, chopped fine
6 garlic cloves, minced fine
1 jalapeno pepper, seeded and minced
2 T chili powder
2 lbs butternut squash, peeled, seeded and cut into 1 in cubes
1 (28 oz) can chopped tomatoes, drained
2 C chickpeas, rinsed
3 C water
1 t salt
1/4 t pepper
1 1/2 C frozen corn, thawed
1/2 C cilantro, chopped fine
2 T olive oil
4 lg. shallots, chopped fine
12 fresh shiitake mushrooms, stemmed and cut thin
1/2 t salt
1/8 t pepper
2 T fresh parsley, minced
1 T fresh dill, minced
1 t lemon zest
1/2 C water
1 lb asparagus, trimmed and cut into 1 in pieces
1 1/2 C wild rice, steamed
1 1/2 C cooked brown rice
Place the olive oil in a large skillet over medium high heat.
When the oil is hot add the shallots and cook 1 minute, stir constantly.
Place the mushrooms in the skillet.
Cook 5 minutes being sure to stir often.
Stir in the salt, pepper, parsley, dill and lemon zest.
Add the water.
Place the asparagus in the skillet.
Cover the skillet and cook until the asparagus is bright green.
Add the steamed wild rice and stir well.
Add the cooked brown rice.
Cook until the rice just starts to become crusty on the bottom.
Once crusted stir well and serve.
Stuffed Chestnut Apples
What You Need:
1/4 C mayonnaise
3 garlic cloves, minced
1 T lemon juice
1/8 C olive oil
1 C red bell peppers, sliced
1 zucchini, sliced
1 sweet red onion, sliced
1 yellow squash, sliced
1 loaf Italian bread, sliced vertically and then horizontally
Mix the mayonnaise, garlic and lemon juice together in a mixing bowl.
Cover and refrigerate until ready to use.
Brush the grate of the grill with olive oil.
Heat grill to high.
Brush the vegetables with olive oil on both sides.
Place the zucchini in the middle of the grill.
Place the peppers around the zucchini.
Put the squash around the peppers.
Put the onions to the outside.
Grill for 4 minutes.
Flip and continue grilling 4 more minutes or until as tender as you like.
Open the bread pieces.
Spread each piece of bread with the mayonnaise mixture.
Place the bread on the grill mayonnaise side up.
Close the lid and grill for 2 minutes.
Place the grilled vegetables on one piece of bread and top with another piece of bread to
make the sub
Tofu Joe's
What You Need:
2 T water
1/2 C onion, minced
1/2 C green pepper, minced
1 lb firm tofu
6 T ketchup
6 T chili sauce
1/2 t salt
1/8 t pepper
4 buns
Place a large sauce pan half filled with water over medium high heat.
Bring to a rapid boil.
Add the broccoli and cook about 3 minutes.
You want the broccoli to be slightly tender but still a crunchy.
Add the red peppers and boil for about 15 seconds.
Remove vegetables and place in a bowl of cold water.
When the water becomes room temperature pour out the water and replace with cold water.
When that water become room temperature drain the vegetables and pat dry.
Cook the tortellini as directed on the package.
Drain well.
Place the cooked tortellini in a large mixing bowl.
Place the pine nuts in a small skillet over medium heat.
Toast the nuts about 5 minutes being sure to stir often.
Pine nuts can burn quickly so pay close attention.
Add the roasted nuts to the tortellini.
Mix in the broccoli and peppers.
Place the red wine vinegar, minced garlic, salt and olive oil in a shaker container.
Shake well to be sure all the ingredients are incorporated together.
Pour the dressing over the tortellini and broccoli mixture.
Cover and let set for about 30 minutes before serving.
Veggie Chowder Supreme
What You Need:
4 T margarine
1 onion, diced
2 garlic cloves, minced
2 stalks of celery, diced
2 T flour
1 T tomato sauce
4 C vegetable broth
1 head of cabbage, shredded
6 white potatoes, peeled and diced
2 carrots, chopped
1 bay leaf
2 T white wine vinegar
1/2 t salt
1/8 t pepper
1/2 C instant potatoes
1 C soy milk
2 T canola oil
2 lg. onions, chopped
6 garlic cloves, chopped fine
1/2 lb shredded cabbage
1/2 C dry white wine
1 jalapeno, chopped fine
1/4 t red pepper flakes
1 T fresh ginger, grated
2 C water
1 lb sweet potatoes, peeled and cubed
2 C tomatoes, chopped
2 C frozen okra
1 t salt
Pepper to taste
2 T lime juice
1/4 C cilantro, chopped
1/2 dry roasted peanuts, chopped
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