Recipes

These aren’t really mine; most are adapted from cookbooks, family, and friends. Categories: vegan and vegetarian.

Vegan

AVOCADO TOAST

1 piece thick whole grain toast
½ ripe avocado
salt
pepper
crushed red pepper (chile flakes)
olive oil
lemon

Spread the avocado on the toast. Season with the salt, pepper, crushed red pepper, olive oil, and squeeze of lemon (all optional).


BANANA CAKE

2 cups flour
1½ teaspoons baking soda
½ teaspoon salt
1 cup sugar
¼ cup vegetable oil
4 ripe bananas, mashed
¼ cup water
1 teaspoon vanilla

In a small bowl, combine the flour, baking soda, and salt.

In a large bowl, whisk together the sugar and oil. Add the bananas. Add the water and vanilla, stirring to combine. Add the flour mixture, stirring until just wet.

Pour into a lightly greased 9-inch square baking pan. Bake 40 to 45 minutes at 350° F.

Note: I haven’t found a great vegan frosting yet.


BEAN SALAD 1

All of the ingredients are available at Trader Joe’s.

1 15-oz can black beans, drained and rinsed
1 15-oz can pinto beans, drained and rinsed
1 15-oz can kidney beans, drained and rinsed
1 jar corn chili salsa
1 container tomatillo fresh salsa
½ bunch cilantro, chopped
1 avocado (optional)

In a mixing bowl, stir the beans with the salsas. Add the cilantro and avocado. Chill and serve.


BEAN SALAD 2

All of the ingredients are available at Trader Joe’s.

1 12-oz bag french green beans (haricots verts)
1 15-oz can black beans, drained and rinsed
1 15-oz can kidney beans, drained and rinsed
1 15-oz can garbanzo beans, drained and rinsed
5 green onions, diced
8-oz bottle sesame soy ginger vinaigrette (or other favorite salad dressing)
almond slices (optional)

Cut corner of bag of green beans and microwave 3 minutes. Slice beans in half and let cool. Add the other beans and green onions. Chill. When cold, add vinaigrette to taste (half the bottle or more). Sprinkle generously with almonds and serve.


BEAN SALAD 3

⅓ cup oil
¼ cup white wine vinegar
1 tablespoon sugar
1½ teaspoons oregano
1 15-oz. can black beans, rinsed and drained
1 15-oz. can kidney beans, rinsed and drained
1 15-oz. can garbanzo beans, rinsed and drained
1 cup chopped green pepper
1 cup chopped red pepper
1 cup pimento-stuffed green olives
½ cup chopped red onion

Whisk together the oil, white wine vinegar, sugar, and oregano in a serving bowl. Add the remaining ingredients. Toss gently. Cover and refrigerate.

Can be made one day in advance.


BERRY BOWL

1 banana
1½ cups frozen berry mix (my favorite has strawberries, blueberries, blackberries, and raspberries)
¼ cup unsweetened almond milk
Granola (see below)
Sliced banana, strawberries, blueberries

Blend the banana, frozen berry mix, and almond milk on high speed in a Vitamix blender until smooth. Pour into a bowl. Top with granola and sliced fruit.

Granola:
2 cups oats (old-fashioned works best)
1¼ cups sliced almonds
¾ cup unsweetened or sweetened coconut
1 teaspoon sea salt
2 tablespoons brown rice syrup (optional)
¾ cup maple syrup

Set the oven to 300° F. Toast the oats on a baking sheet about 15 minutes, stirring once. In a large bowl, mix the almonds, coconut, and salt. Then mix in the toasted oats. In a small bowl, whisk the maple syrup and brown rice syrup. Add the syrup mix to dry ingredients mix and stir (with hands if needed). Cover the baking sheet with a piece of parchment paper. Pour the full mix onto the baking sheet and bake for another 20-25 minutes stirring once. Allow to cool for about 30 minutes. When cool, break up and store in an air tight container.


BLACK BEAN CHILI

2 tablespoons olive oil
6 garlic cloves, pressed or minced
2 onions, finely chopped
¼ teaspoon crushed red pepper flakes
1 tablespoon chili powder
1 tablespoon ground cumin
1 teaspoon dried oregano
1 bay leaf
2 14-oz. cans diced tomatoes, with their juice
1 tablespoon tamari soy sauce
3 cups water
3 tablespoons tomato paste
¾ teaspoon salt
4 15-oz. cans (about 8 cups) black beans, rinsed and drained
1 tablespoon red wine vinegar

Heat the oil in a large stockpot over medium heat. Add the garlic, onions, and red pepper flakes and cook 1 minute. Stir in the chili powder and cumin and cook 2 minutes, stirring often. Stir in all the remaining ingredients and bring to a boil. Reduce the heat to a lively simmer and cook about 30-60 minutes, until the chili is thick but not pasty.

Remove the bay leaf and serve.


BLACK BEAN AND CORN SALAD

3 15-oz. cans black beans, drained and rinsed
2 15-oz. cans corn, drained
½ cup red onion, minced
½ cup green onion, minced
½ cup fresh cilantro, chopped
¼ tablespoon cumin seed
1 tablespoon salt
2 cups tomatoes, chopped (or halved cherry tomatoes)

Dressing:
3 tablespoons champagne vinegar
1 tablespoon vegenaise
½ teaspoon dijon mustard
1 clove garlic, pressed or minced
¾ teaspoon kosher salt
½ cup olive oil

Mix the dressing ingredients, other than the olive oil, in a bowl. Whisk and gradually add the olive oil.

In a large bowl, combine the beans, cumin seed, salt, corn, red onion, green onion, cilantro, and dressing. Toss well. Add the tomato and toss gently.


BRUSSELS SPROUTS

Olive oil
Kosher salt
Brussels sprouts, washed

Cut the stems off the brussels sprouts and slice them in half. Pour some olive oil in a walled baking sheet. Pour in the brussels sprouts and mix with the oil. Sprinkle with salt.

Heat in an oven at 375° F for 20-25 minutes.


CAESAR SALAD

2 tablespoons almond meal
3 tablespoons nutritional yeast
3 cloves garlic, crushed or minced
3 tablespoons Dijon mustard
3 tablespoons fresh lemon juice
2 tablespoons soy sauce
2 heads romaine lettuce, chopped or torn, washed, and spun dry

Put the almond meal, nutritional yeast, garlic, and mustard into a 12-ounce jar. Stir with a fork to make a paste. Add the lemon juice, soy sauce, and 1 tablespoon of water. Stir again with the fork. Then close the jar tightly and shake vigorously to mix.

Put the lettuce in a large bowl. Shake the dressing, and then pour about half of it over the lettuce. Toss, taste, and continue to add in dressing until the salad is dressed the way you like it.


CATALONIAN STEW

1 medium yellow onion, diced small
1 green or yellow or red pepper, diced small
2 cloves garlic, minced
1 teaspoon cumin seeds, toasted and ground
1 teaspoon paprika
½ teaspoon smoked paprika
1 bay leaf
1 large tomato, diced small
1 pound (about 3 medium-sized) gold potatoes, cut into ½-inch cubes
5 cups vegetable stock or broth
1 15-oz can chickpeas, drained and rinsed
1 medium bunch swiss chard, ribs removed, chopped
salt to taste

Put the onion and pepper in a large pot and sauté over medium heat for 10 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add the garlic, cumin, both kinds of paprika, and bay leaf and cook for 1 minute. Stir in the tomato and cook for 3 minutes. Add the potatoes, vegetable stock, and chickpeas and bring the pot to a boil over high heat. Reduce the heat to medium and cook, covered, for 20 minutes, or until the potatoes are tender. Add the swiss chard, season with salt (if desired), and cook, covered, until the chard wilts, about 5 minutes. Wait half an hour or more before serving.


CAULIFLOWER

1 whole head of garlic, cloves separated but not peeled
1 large head of cauliflower, trimmed and cut into large florets
olive oil
salt
¼ cup minced fresh parsley
3 tablespoons pine nuts, toasted
2 tablespoons fresh lemon juice (from about ½ lemon)

Bring a small pot of water to a boil and add the garlic cloves. Boil for 15 seconds. Drain, peel, and cut off any brown parts. Cut the largest cloves in half lengthwise.

On a sheet pan, toss the cauliflower with the garlic, 3 tablsespoons of olive oil, 2 teaspoons salt, and 1 teaspoon pepper (optional). Spread the mixture out in a single layer. Roast at 450° F for 20 to 25 minutes, tossing twice, until the cauliflower is tender and the garlic is lightly browned.

Scrape the cauliflower into a large bowl with the garlic and pan juices. Add 1½ tablespoons olive oil, the parsley, pine nuts, lemon juice, and ½ teaspoon of salt. Toss well. Serve hot or warm.


CURRIED RICE SALAD

2½-3 cups cold cooked long-grain brown rice (made from 1 cup rice boiled in 2 cups water)
½ cup golden raisins
1 red-skinned apple, cut into ½-inch dice
⅓ cup chopped dry roasted peanuts
1 cup thawed frozen peas
3 scallions, thinly sliced
10 snow peas, cut in half diagonally

Dressing:
3 tablespoons fresh lemon juice
1 teaspoon minced gingerroot
2 garlic cloves, minced
2 teaspoons curry powder
½ teaspoon salt
¼ cup olive oil

Combine the rice, raisins, apple, peanuts, peas, scallions, and snow peas in a large bowl and toss well.

Combine all the dressing ingredients in a jar with a tight-fitting lid and shake vigorously. Pour the dressing on the salad and toss to coat well.

Chill at least 1 hour or up to 8 hours. Bring to room temperature before serving.


CURRIED TOFU SANDWICH SPREAD

1 14-oz. package extra-firm tofu
6 tablespoons veggie mayonnaise
1½ teaspoons curry powder
3 tablespoons raisins
2 celery ribs, finely diced
2 small carrots, grated (or finely diced)
½ teaspoon salt

Drain the tofu of water. Then place it in a cotton kitchen towel and squeeze over the sink to release the remaining water. Put the tofu in a bowl and mash it with a fork until its texture resembles coarse bread crumbs.

Stir in all the remaining ingredients.

Cover and chill at least 1 hour so the flavors can develop.

It’s particularly good on toasted bread.


CURRIED VEGETABLES

3 tablespoons olive oil
2 yellow onions, quartered
2 celery stalks, finely diced
2 carrots, peeled and cut into slices ½ inch thick
4 cloves garlic, pressed or minced
2 tablespoons flour
6 small red potatoes, unpeeled, well-scrubbed, quartered
3 cups water
1½ large vegetable bouillon cubes
3 tablespoons curry powder
2 tablespoons fresh ginger, peeled and minced or grated
¼ cup canned coconut milk
3 cups cauliflower florets
3 cups broccoli florets

Boil the water and stir in the bouillon cubes so they dissolve.

In a large soup pot, heat the olive oil over medium-high heat. Add the onions, celery, and carrots and sauté about 10 minutes, until the onions are soft.

Reduce the heat to medium. Add the garlic and sauté 2 minutes. Sprinkle on the flour and sauté 1-2 minutes.

Add the potatoes, bouillon, curry powder, ginger, and coconut milk. Cover, reduce the heat, and simmer for 20 minutes, stirring occasionally.

Add the cauliflower and broccoli. Continue to simmer for about 15 minutes, stirring occasionally, until the vegetables are tender when pierced with a fork.

Serve over brown rice.


FARRO SALAD WITH TOMATOES AND HERBS

2 cups farro
4 cups water

Rinse the farro in a strainer. Combine farro and water in a medium saucepan. Bring to a boil over high heat. Reduce to medium-low or low heat and cover. Simmer 15-20 minutes until the farro is tender. Drain well and then transfer to a large bowl.

10 ounces cherry or grape tomatoes, quartered
½ sweet (Walla Walla or Vidalia) onion, finely chopped
¼ cup chives, diced
¼ cup fresh parsley, finely chopped

Add the tomatoes, onion, chives, and parsley to the farro and toss.

½ cup olive oil
¼ cup balsamic vinegar
1 large garlic clove, pressed or diced
salt

In a small mixing bowl, whisk together the olive oil, balsamic vinegar, garlic, and salt to taste. Add the vinaigrette to the salad and toss.

Serve at room temperature.


GRILLED VEGGIES

3 zucchini
1 yellow pepper
1 red pepper
2-3 portabella mushrooms
olive oil
salt

Cut the vegetables into thickish slices. Grease 2-3 baking sheets (depending on how many will fit in your oven at once) with olive oil and arrange the veggies. Top the veggies with olive oil and salt. Bake at 350° F for 55 minutes, until the veggies are tender.


LENTILS 1

2 tablespoons olive oil
½ yellow onion, diced
1 large carrot, diced
1 red pepper, diced
16 ounces green lentils
2 cups vegetable stock
2 cups water

In a large saucepan, heat the olive oil. Sauté the onion, carrot, and red pepper over medium-low heat about 8 minutes.

Add the lentils, stock, and water. Turn the heat up to high until the liquid is boiling. Reduce the heat to a simmer, cover with the lid slightly ajar, and cook until the lentils are tender, 20 to 30 minutes. Uncover and, if needed, cook over high heat to evaporate any excess liquid in the bottom of the pan, about 2 minutes.

½ cup olive oil
¼ cup balsamic vinegar
8 scallions, diced

In a small mixing bowl, whisk together the olive oil, balsamic vinegar, and scallions. Add the vinaigrette to the lentils and toss.

Serve at room temperature.


LENTILS 2

3⅓ cups vegetable stock
1 onion, chopped
1 red bell pepper, chopped
1 tablespoon chili powder
1½ cups dried brown lentils, rinsed
1 15-oz can diced fire roasted tomatoes
2 tablespoons soy sauce
2 tablespoons dijon mustard
2 tablespoons brown sugar
1 teaspoon rice vinegar
1 teaspoon vegetarian Worcestershire sauce
salt to taste

Place ⅓ cup of the vegetable stock in a large pot. Add the onions and bell pepper and cook, stirring occasionally, until onions soften slightly, about 5 minutes.

Add the chili powder and mix in well. Add the remaining vegetable stock and the rest of the ingredients. Mix well, bring to a boil, reduce heat, cover, and cook over low heat for one hour, stirring occasionally.

Serve over rice or on bread or buns.


PANCAKES

2 cups all-purpose flour
3 tablespoons sugar
1 tablespoon baking powder
salt
1½ cups unsweetened plain almond milk or soy milk
⅓ cup virgin coconut oil, melted
1 teaspoon pure vanilla extract
4 teaspoons vegetable oil

Preheat the oven to 250° F.

Whisk together the flour, sugar, baking powder, and 1 teaspoon salt in a medium bowl. Whisk together the almond/soy milk, coconut oil, and vanilla in a second medium bowl (don’t worry if the coconut oil clumps). Add the almond/soy milk mixture to the flour mixture and gently fold until just combined (it’s okay if there are lumps).

Heat a nonstick griddle or large nonstick skillet over medium-low heat. Add 1 teaspoon of the vegetable oil. Once the griddle is hot, add three ¼-cup mounds of batter, evenly spaced, and cook until the pancakes begin to bubble and are golden brown, 4 to 5 minutes. Carefully flip the pancakes and cook until the underside is golden brown and pancakes are cooked through, 3 to 4 minutes (adjust the heat as necessary for consistent browning).

Repeat with the remaining vegetable oil and batter. Transfer the cooked pancakes to the oven to keep warm. Serve with maple syrup or another topping.


PANZANELLA

3 tablespoons olive oil
1 small French bread or boule, cut into 1-inch cubes (6 cups)
1 teaspoon kosher salt
2 large ripe tomatoes, cut into 1-inch cubes
1 hothouse cucumber, sliced ½-inch thick
1 red bell pepper, seeded and cut into 1-inch cubes
1 yellow bell pepper, seeded and cut into 1-inch cubes
¼ red onion, thinly sliced
20 large basil leaves, coarsely chopped
3 tablespoons capers, drained

Vinaigrette:
1 teaspoon finely minced garlic
½ teaspoon Dijon mustard
3 tablespoons champagne vinegar
½ cup olive oil
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper

Heat the oil in a large sauté pan. Add the bread and salt. Cook over low to medium heat, tossing frequently, for 10 minutes, or until nicely browned. Add more oil as needed.

For the vinaigrette, whisk together the ingredients.

In a large bowl, mix the tomatoes, cucumber, red pepper, yellow pepper, red onion, basil, and capers. Add the bread cubes and toss with the vinaigrette. Season liberally with salt and pepper. Serve, or allow the salad to sit for about half an hour for the flavors to blend.


PASTA SAUCE

Olive oil
½ white or yellow onion, diced
1 clove garlic, pressed or minced
2 14-oz. cans diced tomatoes, with their juice
1 tablespoon sugar
1 teaspoon kosher salt

Sauté the onion and garlic in the olive oil until tender.

Add the diced tomatoes, sugar, and salt. Bring to a boil; then simmer 20-25 minutes.

Use a hand mixer to puree.


PASTA WITH KALAMATA OLIVES, TOMATO, AND BROCCOLI

2 tablespoons olive oil
3 cloves garlic, pressed or minced
¾ teaspoon dried red pepper flakes
2 28-oz. cans whole tomatoes, drained and coarsely chopped (or torn)
25-30 kalamata olives, pitted and quartered lengthwise
2 lbs. broccoli, cut into small florets with stems peeled and diced
1 lb. pasta — spirals, penne, or rigatoni

Boil the broccoli for 3-5 minutes, until tender, and drain.

Heat the olive oil over low heat in a large skillet. Add the garlic and chili flakes and sauté for 1-2 minutes. Add the tomatoes and olives, increase the heat to medium or medium-high, and simmer about 10 minutes, until the sauce is reduced.

Meanwhile, cook the pasta until tender. Add the broccoli to the pasta for the last 15 seconds of cooking (to reheat it); then drain the mixture well.

Toss the pasta-broccoli mixture and sauce together in a warm bowl and serve hot.


PORTABELLA MUSHROOM SANDWICH

4 portabella mushroom caps
4 tablespoons tamari soy sauce
2 tablespoon toasted sesame oil
2 tablespoon canola oil
2 clove garlic, pressed or minced

Combine the marinade ingredients in a large bowl. Stir. Combine the mushroom caps and the marinade in a gallon ziploc bag. Let sit for one or two hours. Then transfer the caps and marinade to a baking dish and bake at 350° F for about 20 minutes.

Makes an excellent sandwich.


REUBEN SANDWICH

2 slices rye bread
Vegan thousand island salad dressing (Organicville is good)
Tempe strips (smoky flavored works well)
Daiya mozzarella style shreds
Sauerkraut

Spread some thousand island dressing on each slice of bread. Add tempe and mozzarella shreds on one piece. Bake in an oven at 450° F for about 5 minutes. Add some sauerkraut.


SESAME NOODLES

1 lb. spaghetti
4 tablespoons sesame oil
½ cup natural-style smooth peanut butter
⅓ cup tamari soy sauce (or regular soy sauce)
3 tablespoons Chinese rice wine (or sherry)
1½ tablespoons rice vinegar (or other vinegar)
1 tablespoon vegetable oil
1 tablespoon firmly packed light brown sugar
3 cloves garlic, pressed or minced
½ teaspoon dried red pepper flakes
4 scallions, thinly sliced

Cook the spaghetti until tender. Drain, rinse under cold water, and drain again. With your hands, toss the noodles with 2 tablespoons of the sesame oil in a serving bowl. Cover and chill until ready to combine with the peanut sauce.

In a mixing bowl, combine the remaining 2 tablespoons sesame oil with all of the other ingredients except the scallions. Beat until well mixed.

Gently toss the noodles with the sauce and the scallions.

Serve at room temperature.


SOUTHWESTERN WHITE BEANS

1½ cups vegetable broth
1 yellow onion, chopped
2 cloves garlic, minced
1 cup corn kernels, fresh or frozen (thawed)
3 15-oz cans white (small or cannellini) beans, drained and rinsed
2 cups chopped fresh tomatoes
1 4-oz can chopped green chilies
1 teaspoon chili powder
½ teaspoon ground cumin
¼ teaspoon smoked paprika
⅛ teaspoon crushed red pepper
3 cups fresh chopped kale, chard, or spinach
hot sauce to taste (optional)

Place ½ cup of the broth in a large pot. Add onion and garlic. Cook, stirring occasionally, for 10 minutes, until onion is soft. Add corn, beans, tomatoes, chilies, seasonings, and the rest of the broth. Mix well. Bring to a boil, cover partially, and simmer over low heat for 15 minutes, stirring occasionally. Add greens and cook for an additional 10 minutes (only 3 minutes for spinach). Season with hot sauce to taste.

Serve over baked or roasted potatoes, whole grains, rolled up in a tortilla, or in a bowl with some fresh bread on the side.


SPINACH

Olive oil
Garlic
Fresh spinach, washed

Heat the olive oil over low heat in a large skillet. Add the garlic and sauté for 2-3 minutes. Add the spinach and heat until tender, about 10 minutes depending on the amount, turning regularly with tongs.


STRAWBERRY-BANANA-ORANGE SMOOTHIE

1¼ cups orange juice
¼ cup almond milk
1 banana
5-6 frozen strawberries

Blend and enjoy.


SWEET POTATO

One or more sweet potatoes

Wash with a vegetable brush. Poke a few holes with a fork. Bake in an oven at 400° F, on a sheet of aluminum foil, for 45-60 minutes.


TEX-MEX PASTA

2 tablespoons olive oil
2 or 3 cloves garlic, pressed or minced
1 medium red onion, coarsely chopped
1 teaspoon chili powder
1 teaspoon dried oregano
1 16-oz. container firm tofu, drained and diced into bite-size cubes
1 10-oz. bag (or 2 bunches) fresh spinach, washed and chopped
1 15-oz. can whole kernel corn, drained and rinsed
1 24-oz. jar medium-hot salsa
1 15-oz. can pitted black olives, drained and quartered lengthwise
1 cup nondairy sour cream
1 lb. pasta — spirals, penne, or rigatoni

Heat the oil in a high-walled skillet over medium-high heat. Add the garlic and onion and sauté 3-5 minutes, until tender. Stir in the chili powder and oregano, immediately add the tofu, and stir and sauté 5 minutes. Add the corn and spinach and sauté about 5 minutes, until the spinach is wilted and almost all the moisture is gone. Meanwhile, whir the salsa in a blender to create a thick puree. Stir in the salsa puree and olives and heat gently 5 more minutes. Turn off the heat and add the sour cream to the sauce. Stir until the sauce is well blended.

Meanwhile, cook the pasta until tender and drain well.

Toss the pasta and sauce together in a warm bowl and serve hot.


THAI-STYLE TOFU

2 tablespoons tamari soy sauce
1 tablespoon toasted sesame oil
1 tablespoon canola oil
1 clove garlic, pressed or minced
1 pound firm or extra-firm tofu, drained and cut into ¾-inch cubes
1 red bell pepper, cut into thin 2-inch strips (optional)

Combine the marinade ingredients in a large bowl. Using a rubber spatula, gently fold in the tofu and red pepper to coat them evenly with the marinade. Let sit 30 minutes at room temperature, or up to 8 hours chilled. Toss occasionally.

Place the tofu mixture and any remaining marinade in a large shallow baking dish so that the tofu rests in one layer. Bake, uncovered, 12-15 minutes at 450° F, tossing once with a spatula after about 6 minutes.

Serve with brown rice.


TOFU SCRAMBLER

Olive oil
1 yellow onion, diced
1 large carrot, diced
1 cup frozen corn
1 pound firm or extra-firm tofu, drained and mashed with a fork

Sauté the onions in olive oil over medium-low heat until nearly tender. Add the carrot and sauté a little longer. Add the corn and cook a bit longer. Add the mashed tofu and cook until the liquid is evaporated. Season with sea salt or soy sauce.


VEGGIE BURGERS

1 cup carrots, cut in discs
½ cup red bell pepper, chopped
1 medium-large clove garlic
2 14-ounce cans chickpeas, rinsed and drained
½ cup nutritional yeast
1 tablespoon tomato paste (can substitute ketchup)
1 teaspoon sea salt
1 teaspoon red wine vinegar
½ teaspoon dijon mustard
1 teaspoon fresh thyme or rosemary leaves
1 cup rolled oats

In a food processor, add the carrots, bell pepper, and garlic and pulse until finely chopped. Add the remaining ingredients except rolled oats and process. Stop the processor a few times and scrape down, and continue to process until smooth. Add the rolled oats and pulse through. Place the mixture in the refrigerator to chill for about 30 minutes.

To shape the patties, take out scoops of the mixture and form patties in your hands. Makes 6-8 patties.

Bake at 400° F for about 20 minutes, flipping halfway through. Or cook in a skillet for about 15 minutes, flipping halfway through.

Serve on buns, or in tortillas or pitas, with fixings of choice.


VEGGIES AND BLACK BEANS

1-2 tablespoons olive oil
1 medium or large zucchini, diced
8-10 mushrooms, sliced
8-10 broccoli florets
1 15-oz. can black beans, drained and rinsed
1 15-oz. can whole kernel corn, drained and rinsed
1 tablespoon ground cumin

Heat the oil in a large skillet over medium heat. Add the zucchini, mushrooms, and broccoli. Sauté 5-7 minutes, until the vegetables are tender. Reduce the heat and stir in the beans, corn, and cumin. Heat for 3-4 minutes more.


WHITE BEAN DIP

1 15-oz. can cannellini beans, drained and rinsed
¼ cup (loosely packed) fresh flat-leaf parsley leaves
2 tablespoons fresh lemon juice (from about ½ lemon)
1 clove garlic
½ teaspoon salt
¼ teaspoon black pepper (optional)
⅓ cup olive oil

Combine the beans, parsley, lemon juice, garlic, salt, and pepper in a food processor. Pulse on and off until the mixture is coarsely chopped. With the machine running, gradually mix in the olive oil until the mixture is creamy.

Serve as a dip with pita chips or as a bruschetta topping.


Vegetarian

BLUEBERRY MUFFINS

1¾ cups unbleached flour
2 teaspoons baking powder
1 teaspoon baking soda
¾ cups oat bran
1 cup applesauce (unsweetened)
2¼ cups frozen blueberries
1½ tablespoons canola oil
1 teaspoon vanilla extract
1 medium egg
¾ cups maple syrup

Sift together the flour, baking powder, and baking soda. Add the oat bran and mix.

Toss the blueberries with ¼ cup of the dry mix to coat.

In a separate bowl mix the applesauce, oil, vanilla extract, egg, and maple syrup.

Mix the dry and wet ingredients thoroughly (but don’t overmix). Add the blueberries and gently fold into the mixture.

Spoon into a lightly greased muffin tin. Bake for 25 minutes at 400° F, until the muffins are golden. Let cool before serving.


CARROT CAKE

Cake

1½ cups vegetable oil
2 cups sugar
4 eggs
1 teaspoon vanilla
2 cups flour
2 teaspoons baking soda
2 teaspoons baking powder
2 teaspoons cinnamon
½ teaspoon salt
1 cup chopped pecans
3 cups grated carrots
1 cup golden raisins

Blend the oil and sugar in a MixMaster. Add the eggs one at a time and blend. Add the vanilla and blend. Sift the flour, baking soda, baking powder, cinnamon and salt into a bowl; then add to the mixture slowly and blend. Add the pecans, carrots, and raisins and blend.

Pour the mixture into 3 9-inch greased and floured cake pans. Bake at 350° F for about 25 minutes (on middle rack).

Frosting

16 oz. cream cheese, softened
½ cup salted butter, softened
1 tablespoon fresh lemon juice (optional)
3 cups confectioners sugar
2 teaspoons vanilla

Blend the cream cheese and butter in a MixMaster until smooth. Add the lemon juice and blend. Add a cup of confectioners sugar and blend, then a teaspoon of vanilla and blend, continuing until all of these ingredients have been added and the mixture is smooth. Spread onto each layer of cake, stacking as you go.


CORNMEAL MUFFINS

1 cup flour
1 tablespoon baking powder
½ teaspoon salt
½ cup sugar
1 cup cornmeal
½ cup butter
1 egg
¾ cup milk

Mix the flour, baking powder, salt, and sugar together, then stir in the cornmeal. Melt the butter, add the egg and milk, and combine well. Stir the liquid ingredients into the dry ingredients and combine just until moistened. Fill greased muffin cups and bake at 375° F for 15-20 minutes.


FROZEN OREO DESSERT

2 8-oz. packages of Oreo Crunchies (crumbled Oreos), finely crushed
6-8 tablespoons butter, melted
½ gallon vanilla ice cream
1 16-oz. jar fudge topping
1 8-oz. container Cool Whip (extra creamy)

Set aside 1 cup of the crushed Oreos. Mix the rest with the melted butter. Spread in a greased 13×9 dish.

Allow the ice cream to thaw slightly. Then slice it and place over the Oreo/butter mix.

Spread the Cool Whip over the ice cream.

Top with the fudge (warmed very slightly in a microwave), then the remaining cup of crushed Oreos.

Cover and freeze. Usually takes 2-3 hours before it’s ready to serve.


OATMEAL-RAISIN SCONES

1¼ cup flour
1 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon salt
¼ cup sugar
4 tablespoons butter
¼ cup vegetable shortening
1 cup oatmeal
⅓ cup raisins
⅓ cup buttermilk

Mix the flour, baking powder, baking soda, salt, and sugar in a medium bowl. Cut the butter and add to the dry ingredients, mixing with a pastry cutter. Add the shortening, mixing with a pastry cutter until the mixture has the texture of oatmeal.

Stir in the oatmeal and raisins. Add the buttermilk and stir until the dough is moist.

Knead gently into a ball. Sprinkle a board with flour and pat the dough into a circle about 7-8 inches across and ½-¾ inches think. Cut into 8 pie-shaped pieces. Place on a nongreased cookie sheet. Paint tops with melted butter.

Bake for 15-20 minutes at 375° F, until just slightly brown.


PIZZA

Dough:
1 cup milk (skim is okay)
1 ¼-oz. package dry yeast
2 tablespoons canola oil
2¼ cups flour
1 tablespoon sugar
½ teaspoon salt

Warm the milk over low heat and dissolve the yeast in it. Mix with the remaining dough ingredients. Transfer to a greased container, cover (with saran wrap and a dish towel), and let rise for 1 hour.

Sauce:
1-2 tablespoons olive oil
1 small onion, chopped
1 12-oz. can diced tomatoes
1 8-oz. can tomato sauce
1 teaspoon oregano
1 teaspoon sugar
1 teaspoon salt
1 bay leaf

Heat the oil in a large skillet over medium-high heat. Add the onions and sauté 5 minutes. Add the remaining sauce ingredients and bring to a boil. Reduce the heat and simmer for 30 minutes, stirring occasionally, until the sauce is thick. Remove the bay leaf.

Toppings:
8-12 oz. mozzarella cheese, grated
1 15-oz. can pitted black olives, drained and quartered lengthwise
10-15 mushrooms, sliced and sautéed

Assembling and baking

Spread the dough in a thick 12-inch baking pan. It may help to bake the dough uncovered at 425° F for 5 minutes. Spread the sauce over the dough. Cover with the toppings. Bake uncovered at 425° F for 20-25 minutes. Allow to cool for 10 minutes before serving.


RISOTTO

6 cups water
3 large vegetable bouillon cubes
2 tablespoons butter
1 medium onion, finely chopped
6-8 mushrooms, sliced
2 cups arborio rice
1 large carrot, peeled and diced
½ teaspoon salt
1 15-oz. can kidney beans, drained and rinsed
2 cups fresh spinach, chopped
1 zucchini, grated
1 yellow squash, grated
1 cup parmesan cheese, grated

Boil the water and stir in the bouillon cubes so they dissolve.

Melt the butter in a large skillet over medium-high heat. Add the onion and mushrooms and sauté about 5 minutes. Add 3 cups of the water-bouillon, the rice, carrot, and salt. Reduce the heat to medium-low and cook for about 10 minutes, stirring frequently.

Add the remaining 3 cups of water-bouillon, beans, zucchini, squash, and spinach. Cook for about 20-30 minutes (sometimes more), continuing to stir, until the rice is done and the dish is creamy.

Turn off the heat and stir in the parmesan cheese. Serve hot.


SPINACH, ROASTED RED PEPPER, AND CORN ENCHILADAS

Filling:
1 cup low-fat cottage cheese
1 10-ounce box frozen chopped spinach, thawed
1 tablespoon olive oil
1 medium onion, minced
½ teaspoon ground cumin
1½ cups frozen corn, thawed
1 7-ounce jar roasted red peppers, patted dry and diced (1 cup diced)
2 tablespoons grated parmesan cheese
¼ teaspoon salt
½ teaspoon dried oregano

Puree the cottage cheese in a food processor or blender until smooth. Scrape it into a medium-size bowl.

Place the spinach on a strainer and press out all its liquid with the back of a large spoon. Set aside.

Heat the olive oil in a large skillet over medium heat. Add the onion and sauté, stirring frequently, until gold brown and soft, about 10 minutes. Add the cumin and cook 2 minutes to “toast” it. Stir in the spinach and cook 2 minutes, tossing frequently. Let the mixture cool, then stir it into the cottage cheese along with all the remaining filling ingredients. (The filling may be prepared and chilled up to 24 hours in advance.)

Sauce:
1¼ cups mild or medium salsa
½ cup heavy cream
¼ cup milk

Combine the salsa, cream, and milk in a small bowl.

Assembling and baking:

8 8-inch flour (whole wheat) tortillas
1¼ cup grated Monterey Jack cheese

Butter a 9×13-inch baking dish, or 2 smaller similar baking dishes. Divide the spinach mixture into 8 portions and place a portion along the bottom of each tortilla and roll tightly.

Spoon a thin layer of the sauce on the bottom of the baking dish. Place the enchiladas in the dish, then spoon on the remaining sauce. Sprinkle some cheese along each enchilada. (The enchiladas may be prepared to this point up to 8 hours in advance. Cover and chill if longer than 1 hour. Bring to room temperature before baking.)

Bake, covered, 25 minutes at 350° F. Remove the cover and bake 5 more minutes, or until golden and bubbly.


VEGETABLE ENCHILADAS

1-2 tablespoons olive oil
1 medium onion, chopped
2 medium zucchini, diced
1 teaspoon dried oregano
1 15-oz. can kidney beans, drained, rinsed, and chopped
1 4-oz. can diced green chilies, drained
1 28-oz. can tomato puree (or crushed tomatoes)
½ cup heavy cream (or half-and-half, or evaporated milk)
2 cloves garlic, pressed or minced
salt
10 8-inch flour tortillas
1-1½ lbs. Monterey Jack cheese, grated

Filling: Heat the oil in a large skillet over medium-high heat. Add the onion and sauté 3-5 minutes, until tender. Stir in the zucchini and oregano and cook until tender but not mushy, about 7 minutes. Remove the pan from the heat and stir in the kidney beans, chilies, and salt to taste. Let the mixture cool.

Sauce: Combine the tomato puree, cream, garlic, and ¼ teaspoon salt in a bowl.

Assembling the enchiladas: Pour a layer of sauce on the bottom of 2 3-quart (13x9x2-inch) baking dishes. For each enchilada, spoon about one-tenth of the filling along the center of a tortilla; then sprinkle on some cheese; then roll the enchilada and place seam-side down in a baking dish. Spoon the remaining sauce over all of the enchiladas. Then sprinkle the remaining cheese over the top.

Baking: Bake, uncovered, at 350° F for 25 minutes, or until bubbly. Let sit 5-10 minutes before serving.