Main Dishes

MARIA'S VEGAN SPANAKOPITA
-submitted Anthony of Orthodox Northwest
A delicious vegan recipe!

Ingredients:
2 boxes frozen spinach (or 16-20 oz. spinach)
1 large onion or 10 green onions
1 Tbsp. dill ( or to taste)
salt and pepper
phyllo dough (thawed)
olive oil

Saute onion with olive oil and spices until translucent. 
Add Spinach and cook all together.  Chill.
Preheat oven to 350 degreees.
With a pastry brush, coat a 9x13 inch baking pan with oil. 
Lay a sheet of phyllo dough in pan, brushing it with olive oil. 
Layer 5 more sheets of phyllo in the pan, brushing each with oil. 
Spread spinach mixture over the phyllo. 
Cover this with 5-6 more sheets of phyllo, brushing oil on each sheet, including the top sheet.
With a sharp knife, score the Spanakopita into serving squares before baking.  Bake for about 40 minutes, or until golden and crisp. 
Serve warm or cold.

Serves 6 people, generously.

PHILIP’S DELUXE BURGERS

1 1/4 cups cooked brown rice

1 tsp. olive oil (or other oil)

1 cup diced red onion

2 cloves garlic, minced

1/2 cup frozen peas

1/2 cup grated carrots

1 tsp. ground coriander (optional)

1 3/4 cups cooked mashed potatoes

2 cups bread crumbs

Heat the oil in a medium skillet. Add the onion and garlic and sauté for a few minutes until soft. Add grated carrots and peas. Reduce heat and cook covered until carrots are tender. Place half the mixture and half the cooked rice in a food processor and process until smooth. Transfer to a large bowl and add the remaining mixture, brown rice, mashed potatoes and the bread crumbs. Season to taste with salt and pepper. Mix until all ingredients are thoroughly combined. Form into 4 patties. Brush lightly with oil and grill, or fry in a light coating of oil in a skillet at medium heat, until crisp and hot.

Serves 4.

Per Serving: 529 Calories; 6g Fat (10.0% calories from fat); 14g Protein; 104g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 480mg Sodium.

MICHAEL'S FASOLADA (BABY LIMA BEANS)

Very plentiful  - it’s Greek !

2 lbs of dried Baby Lima Beans, washed and drained

2 large or 3 medium sized onions, chopped

1 medium size green pepper, chopped

2 medium sized carrots, chopped

6 garlic cloves, chopped 

4 Tbsp. dried basil

1 tsp. coriander powder (optional)

1 heaping Tbsp. dried mint

2 heaping Tbsp. dried oregano

1 tsp. dried dill

2 stalks of celery, chopped

2 healthy pinches of parsley flakes

3 Tbsp.  HP Sauce or A1 Sauce

Two 5 oz cans tomato paste

1 tsp.  black pepper

2 Tbsp.  Soy sauce

1/2 to 1 cup Vegetable oil (Sunflower preferred) 

Salt to taste

In your largest kettle/Dutch Oven, add the washed beans to 15 cups of water and bring to a boil.

Add the chopped vegetables and return to a steady boil.

Add the rest of the ingredients listed above. 

Reduce to a slow simmer, and cook, covered for 2-3 hours. 

Occasionally stir and taste.  Salt to taste after the beans have cooked for at least an hour. 

When the beans are very soft remove from heat and let cool. 

If consistency is too thick, add some hot water and simmer for an additional 10 minutes.

8 -10 Servings

Per Serving (not including HP or A1 Sauce): 686 Calories; 28g Fat (36.1% calories from fat-depending on quantity of oil); 27g Protein; 86g Carbohydrate; 25g Dietary Fibre; 0mg Cholesterol; 575mg Sodium.

* To make a smaller, quicker variation: half the recipe, omit the dried lima beans, and substitute them with one tin 140z (398ml) of cannellini beans (soft white beans), and use only 1/4 cup of oil in total. Quick, delicious, and nutritious! Serves 3-4.

MATUSHKA BARBARA’S PIROSHKI DOUGH AND FILLING  ©

Takes approximately 2 hours from start to finish and makes approximately 24 piroshki, depending on how large you cut them.

Ingredients

1 tbsp. yeast

1 cup hot water

1 tsp. honey or sugar

4 tablespoons olive oil

3 1/4 cups flour (a bit more if needed during kneading)

1 1/2 tsp. salt

Sprinkle yeast over the hot water and the sugar over the yeast.

Let foam as is for about 10 minutes, then whisk together with fork and quickly add to the oil, flour, and salt, and mix well.  Knead until the dough is stretchy, smooth and not dry or sticky, adding possibly up to another ¾ cup of water if needed. Knead for about ten minutes.

Cover dough and let the dough rest in a warm place for 30 minutes.

On a lightly floured counter, roll dough out very thin to a 1/8 inch thickness.

Let dough “relax” by picking it up and flopping it back down again onto lightly floured board so it won’t shrink during cutting. Cut with a 4 inch diameter round cutter.

Put 1 tablespoon of cooled FILLING (see below) on one side (not too close to edge) of each cut circle.

Fold the other edge of the circle onto the opposite circle enclosing the filling (or pull up and pinch edges together in middle) .

Pinch the edges tightly to seal edges together.

Place on baking sheets lined with parchment (NOT wax) paper (found in baking aisle of supermarket) or just on lightly greased baking sheets.

Let rise in a warm area for 15 minutes.

Bake in preheated 350 degree oven for approx 25-30 minutes or until golden brown, depending on your oven.

Lightly brush the tops of all the piroshki with olive oil or margarine immediately when they come out of the oven.

Filling:

Makes approximately 2 cups

Sauté 1 medium sized minced onion, 1 cup finely minced mushrooms (or substitute mushroom amount/combine it with finely shredded green Sui Choy cabbage or drained sauerkraut) in 1 Tbsp. olive oil and cook until  limp and brown. Salt and pepper to taste. Remove from heat to cool.

Add to 1 cup dry seasoned bread crumbs or 1 cup cooked and cooled mashed potatoes and chopped green onions to taste. Use 1 tablespoon of 1 dried savory herb you desire. (example: dill, or herbes de provence, etc.)  Mix well together.
Or:  To 2 cups cooked mashed/cubed potatoes add 1/2 cup minely chopped green onions and 1 heaping tablespoon dried dill weed, 1 tablespoon olive oil, salt to taste, and mix well.

© Matushka Barbara’s Sweet & Savoury Filling: In 2 Tbsp. olive oil, gently saute 1 large minced onion, 2 peeled and finely minced apples, 7 finely chopped dried apricots, 1/2 cup raisins, 1/4 cup minced celery, until limp. Salt to taste. Remove from heat to cool and add 2 cups dried bread crumbs with 1 Tbsp. poultry seasoning, and ½ cup finely minced parsley. Mix well.

FRESH EGGLESS PASTA

2 cups semolina flour

1/2 tsp. salt

1/2 cup warm water

Semolina flour for dusting

In a large bowl, mix flour and salt. Add warm water and stir to make a stiff dough. Increase water if dough seems too dry.  Pat the dough into a ball and turn out onto a lightly floured surface. Knead for 10 to 15 minutes. Cover. Let dough rest for 20 minutes.  Roll out dough using rolling pin. Work with a 1/4 of the dough at one time.

Keep the rest covered, to prevent from drying out. Roll 1/16 of an inch thick.  Cut pasta into desired shapes.  Cook fresh noodles in boiling salted water for 3 to 5 minutes.  Drain.

Serves 4

Per Serving: 401 Calories; 1g Fat (2.7% calories from fat); 14g Protein; 81g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 358mg Sodium. 

MIXED VEGETABLE CURRY

2 Tbsp.  oil

3 Tbsp.  margarine

3 garlic cloves, crushed

1 tsp. cinnamon

1/2 tsp. ground cardamom

1 1/2 tsp. ground fennel seeds

1 tsp. turmeric

2 tsp. fresh grated ginger root

1/2 tsp. cayenne (or more to taste)

1 tsp. salt

2 large onions, chopped (about 2 cups)

2 medium carrots, sliced into half-moons

3 cups cubed sweet potatoes or white potatoes (or a combination of both)

1 medium head cauliflower, cut into bite-sized pieces.

1 cup water

2 medium fresh tomatoes, chopped

2 cups green peas (fresh or frozen), or 2 chopped green peppers

Melt oil and margarine in a large wok or pot over moderately low heat. Add garlic, spices, cayenne and salt and onions and sauté until translucent.

Gradually add carrots, potatoes, and cauliflower. Stir until vegetables are coated with spice mixture. Add water, cover and simmer, stirring occasionally, for about 20 minutes.

When potatoes are almost tender, add tomatoes and peas or peppers. Simmer, covered, for another 7 minutes, until the vegetables are tender yet still retain their bright colours.

Serve over rice. Garnish with grated coconut, currants, cashews, golden raisins, or banana slices. Daal (curried lentils) and chutney are good accompaniments.

(If sweet potatoes are used, they soften and become part of the sauce, making it thicker and more interesting.)

Serves 4

Per Serving: 395 Calories; 16g Fat (36.3% calories from fat); 8g Protein; 57g Carbohydrate; 13g Dietary Fiber; 0mg Cholesterol; 676mg Sodium.

ASIAN STYLE STIR-FRY VEGETABLES

Prep all the veggies in advance; because once you start cooking, it goes

fast !

1 Tbsp. fresh ginger, finely minced, or 2 tsp. dried ginger

3 garlic cloves, finely minced

2 Tbsp. Chinese black beans, coarsely chopped   (do not rinse them)

3/4  tsp. dried red chili flakes, or to taste

1/2 cup vegetable stock, fresh or made with cubes

2 1/2 Tbsp. soy sauce

1 Tbsp. balsamic, flavoured, or white vinegar, or to taste

pinch of white sugar

3/4  pound cauliflower or broccoli florets, cut into walnut-size pieces.

1/2  pound carrots, peeled and trimmed, cut diagonally into rippled or plain

coins  1/8 “ thick

1 pound green and/or yellow zucchini, cut into 1/4 “ rounds

2 to 3 Tbsp. corn or peanut oil and 1/4 tsp. sesame oil

1 Tbsp. cornstarch dissolved in 1 1/2 Tbsp. cold vegetable stock or water

Diagonally cut green and white scallion rings, for garnish.

Combine ginger, garlic, black beans and chili flakes in a small bowl, set aside. Stir together stock, soy sauce, vinegar and sugar in another small bowl, set aside.

Bring a large pot of water to a rolling boil. Blanch the cauliflower &/or broccoli  for 1 minute. Scoop into ice water to chill; drain. Return the water to a boil and repeat this process, with the carrots for 15 seconds, and zucchini for 5 seconds.

Heat a wok or large heavy skillet over moderately high heat until hot enough to evaporate a bead of water on contact.  Add 2 Tbsp. of the oil and swirl to glaze the pan. Reduce the heat to moderately high. When the oil is hot enough to sizzle a bit of ginger, add the ginger and garlic mixture and stir gently for 20 to 30 seconds, adjusting the heat so they foam without scorching. Don’t worry if the black beans stick to the pan; they will loosen when the sauce is added. Add the cauliflower and toss for 2 minutes. Then

the carrots and toss for 1 1/2 minutes more. Add the zucchini and toss for 30 seconds. Adjust the heat to maintain a merry sizzle and drizzle a bit more oil (not sesame) down the side of the pan, if needed to prevent the vegetables from sticking.

Stir the stock and soy sauce mixture, add it to the pan, and stir to combine. Bring to a simmer. Cover and cook until the vegetables are tender-crisp, 30 seconds to 1 minute. Quickly stir the cornstarch mixture to

re-combine it and add it to the pan. Stir until the sauce turns glossy and slightly thick, 10 to 20 seconds. If you like your vegetables softer, cover and simmer over moderately low heat for 3 to 5 minutes. Garnish with a sprinkling of scallion rings and or salted cashew pieces. Serve with rice.  

Serves 4 to 6.

Per Serving: 212 Calories; 11g Fat (46.0% calories from fat); 6g Protein; 24g Carbohydrate; 7g Dietary Fiber; trace Cholesterol; 898mg Sodium.

CABBAGE SAUCE A LA INDONESIAN

Serve on rice or other cooked grains, such as couscous, or quinoa.

1 small green cabbage, shredded

1 medium green pepper, chopped

2 medium tomatoes, chopped

3 medium onions, chopped

5 cloves garlic, minced

1 cup (or more) vegetable oil

1 Tbsp. sesame oil

1 stalk celery finely chopped

3 Tbsp.  peanut butter

1 Tbsp.  soy sauce

1 tsp. black pepper

1 pinch parsley

1 cup (or more) sliced mushrooms

1 tsp. ground coriander

2 cups bean sprouts

1/3 cup oyster sauce

Heat the oils in a large kettle/Dutch oven.

Add onions and garlic, sauté until slightly brown.

 Add mushrooms and cook on medium heat for five minutes and then add all the above ingredients, except for the peanut butter.

 Cover saucepan and simmer for 45 minutes, stirring occasionally. 

Now add the peanut butter.  If meal consistency is too thick add a bit of water. 

Add salt ‘to taste’ at least 30 minutes into the cooking time. 

After adding the peanut butter, stir frequently and simmer for no more than 10 minutes. 

Remove from heat and serve with rice.

Serves 6

Per Serving: 439 Calories; 43g Fat (85.4% calories from fat); 4g Protein; 13g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 224mg Sodium.

MATUSHKA BARBARA’S PITZAS  ©
Serves 4

4  individual pita breads

Pesto: 2 cups fresh basil leaves and ½ cup ground almonds or pine nuts, 2 green onions, salt to taste, 2 Tbsp. lemon juice, and 2 Tbsp. olive oil, 1 cup raw zucchini, 1/2 cup celery or bottled artichoke hearts, all pureed together in food processor.

1 whole roasted  red pepper, cut in thin strips

Several thin slices brown mushrooms (2 mushrooms per person)

Thinly sliced tomatoes (3 slices per pita)

½ cup assorted pitted chopped kalamata olives or other olives
2 halves dried roasted tomato, minced (optional)
8 - 10 blanched fresh asparagus spears, cut in half
1 roasted beet root sliced thinly (or 1  pickled beet sliced and blotted dry)

Spread each pita with pesto and arrange the rest of the toppings decoratively on top.

Add a pinch of dried oregano and drizzle top of each pita pizza with olive oil.

Broil second shelf down in oven for about 3-5 minutes or until the top is done.

POTATO AND CRIMINI GRATIN

4 cups brown mushrooms

5 large russet (baking) potatoes (about 3 pounds)

3 garlic cloves, minced

2 Tbsp.  margarine

2 Tbsp.  olive or vegetable oil

1/4  cup all-purpose flour

2 1/2 cups vegetable stock (fresh or made with well-flavoured vegetable

bouillon cubes)

4 Tbsp. minced fresh parsley or chives

Preheat oven to 350 F. Wash mushrooms and pat dry. Remove stems and chop'em up! Peel

potatoes and slice to 1/8” thick.

In a large (4-quart) saucepan cook fresh mushrooms and garlic

 in margarine and oil over moderate heat, stirring, 4 minutes. Add

 flour and cook, stirring continuously, for 4 minutes.

Add vegetable stock slowly, stirring constantly, and add half the

 parsley/chives, salt and pepper to taste, and bring to boil.

Simmer for 4 to 6 minutes, or until liquid is thickened slightly.

Add sliced potatoes, stir well, and bring to a boil.

Transfer mixture to a greased 2-quart gratin dish and bake 1 hour, or

until potatoes are tender. Sprinkle gratin with remaining

 parsley/chives, during the last 15 minutes of cooking.  

Serves 7 to 8.

Per Serving: 199 Calories; 8g Fat (37.1% calories from fat); 5g Protein; 27g Carbohydrate; 3g Dietary Fiber; 1mg Cholesterol; 852mg Sodium. 

POSTNEY FAJITA MIX

Serve as an accompaniment to plain rice, beans, tortillas, or pitas.

2 green peppers, chopped

2 shallots, minced

1 garlic clove, minced

1 tomatillo, chopped

2 tomatoes, chopped

4 fresh jalapeno peppers, seeded and minced

                                                                               

Mix all ingredients together well.

2-3 Servings

Per Serving: 81 Calories; 1g Fat (9.3% calories from fat); 3g Protein; 18g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 15mg Sodium. 

VEGAN LASAGNA

1 medium eggplant

1 Tbsp. salt

12 ‘oven ready’ lasagna noodles

2 cups sliced brown mushrooms

3 Tbsp. olive oil or basil-flavoured olive oil, or vegetable oil

1 medium onion, finely chopped

2 garlic cloves, minced

1 stalk celery, thinly sliced

One 28-ounce can diced tomatoes

2 Tbsp. tomato paste

1 tsp. dried basil, crushed, or 2 Tbsp. fresh, minced

1 tsp. dried oregano, crushed, or 1 Tbsp. fresh, minced

1 bay leaf

salt and pepper to taste

1/4  cup olive oil

1/4  cup margarine or another  1/4  cup olive oil

4 finely peeled and chopped shallots

1/2 cup all-purpose flour

2 cups vegetable stock, fresh or made from vegetable cubes

2 tsp. balsamic vinegar or lemon juice, or to taste

4 Tbsp. chopped fresh parsley

salt and pepper to taste

Peel eggplant and cut into  1/2” dice. Toss in a bowl with salt and let sit for 30 minutes. Drain well and pat dry between layers of paper towels.

Sauté onions, garlic, and celery in olive oil over moderately low heat until softened. Increase heat to medium; add eggplant, and cook, stirring constantly, until eggplant is soft, about 5 minutes. Add tomatoes, tomato paste, herbs and salt & pepper to taste. (You will not need very much salt, as the eggplant was already salted). Bring to a boil, reduce heat, and simmer for about an hour. If sauce thickens too much, add ONLY a 1/2 cup of vegetable stock. Remove bay leaf.

While the tomato sauce is simmering, prepare the mushroom sauce. Sauté shallots in margarine and/or oil over moderately low heat until softened. Increase heat to medium and add sliced fresh mushrooms and stir continuously, until mushrooms are just cooked through and all moisture has been cooked off.

Decrease heat to moderately low, add flour and continue stirring for 3 to 4 minutes.  Slowly pour in an additional 3/4 cup vegetable stock, stirring well. Add balsamic vinegar or lemon juice, parsley, and salt & pepper to taste, bring to a boil, stirring, reduce heat and simmer over moderately low

heat, stirring, for 5 to 6 minutes, or until rather thick. (Remember that some of the liquid from the sauce will be absorbed into the noodles)

Preheat oven to 400 F.

Liberally oil or grease the sides and bottom of pan, and spread a thin layer of tomato sauce (about  3/4  cup) in the bottom of the pan. Place a layer of noodles on top of the sauce. Spread half of the mushroom mixture over the noodles. Add another layer of noodles. Put half the remaining tomato sauce on top of the noodles. Add another layer of pasta, and spread on remaining mushroom mixture. Add the last layer of pasta, and top with the remaining tomato sauce.

Bake in preheated oven for 30 to 35 minutes, or until the sauce starts to bubble and the soy cheese has melted. Cool for 10 to 15 minutes before cutting.  

Serves 6 to 8.

Per Serving:  703 Calories; 21g Fat (26.9% calories from fat); 19g Protein;

110g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 851mg Sodium.

TICO RICE AND BEANS

one 14-ounce can kidney beans, rinsed and drained

2 Tbsp. lemon or wine vinegar (or other flavoured vinegar)

1 Tbsp. oil
1 cup white basmati rice

1/2 cup sweet red pepper, chopped

2 Tbsp. parsley and/or cilantro, chopped

1 medium onion, chopped

1 tsp. salt

black pepper to taste

2 1/4 cups water or vegetable or "chicken" flavour broth

2 cups fresh spinach, washed & trimmed and torn into bite-sized pieces

Combine drained beans and vinegar and marinate for at least  1/2 hour.

In a large pot heat oil over medium-low heat and add raw rice, red pepper, parsley and/or cilantro, tomato, onion, salt, and pepper. Stir constantly over medium heat for about 7 minutes.
Add bean marinade to the vegetables, add water or broth, and bring to a boil, stirring frequently.

Cover and simmer for 20 minutes, or until liquid is absorbed.

Remove from heat. Keep covered.

Add fresh torn spinach leaves and stir until mixed. No need to precook the spinach; it will take care of itself!

Serves  6.

Per Serving: 259 Calories; 3g Fat (10.2% calories from fat); 11g Protein; 48g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 376mg Sodium.

GREEN ONION CREPES

1 cup of flour

3/8 cup of boiling water

1/8 cup cold water

1 Tbsp. chopped green onions

1/2 tsp. sesame oil

1/2 tsp. salt

In a bowl, add boiling water to flour and mix.

Add cold water; salt, oil and green onions. Mix again until smooth.  Set aside for 20 minutes. Knead dough on a lightly oiled surface until smooth and elastic.

Roll the dough to form a long roll and cut it into 6 pieces.  Use a rolling pin to roll out each piece of dough into a 4-inch round piece.

Brush a piece of dough lightly with shortening.  Fold both sides to the center to slightly overlap.  Lightly flatten and roll over jelly-roll on its side and flatten it to a round shape.  Heat the pan then add 4 Tbsp. of oil.

Fry the crepes until both sides are golden.  Remove and serve.

Serves 3

Per Serving: 159 Calories; 1g Fat (6.7% calories from fat); 4g Protein; 32g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 356mg Sodium. 

MATUSHKA BARBARA’S CHILI  ©

Serve with green salad and tortilla chips.

one 28-ounce can whole tomatoes, un-drained

one 28-ounce can red kidney beans, drained

2 cups bottled salsa

one 14-ounce can of small black beans, drained

one 6-ounce can of tomato paste

2 cups dried and diced mixed fruit and raisins

(mixed dried apples, apricots, etc.)

1/4  cup olive oil or vegetable oil

1 zucchini, grated

1 chopped onion

1 cup chopped celery

1/4  tsp. allspice

1/4  tsp. thyme

2 to 3 Tbsp. chili powder

2 tsp. unsweetened cocoa powder

1 bunch fresh cilantro leaves-minced in food processor

In a large heavy pot, add all ingredients except the fresh cilantro and stir over medium heat until well mixed and just beginning to simmer. Cover and simmer gently approximately 1 hour.  Remove from heat and add fresh cilantro, and or Tabasco sauce to taste. Mix well. Can be done in a slow cooker  too, on low, all day for 8 hours.  Serves 8.

Per Serving:  389 Calories; 8g Fat (18.0% calories from fat); 15g Protein; 71g Carbohydrate; 15g Dietary Fiber; 0mg Cholesterol; 495mg Sodium.

NORI SUSHI

1 pkg. Nori leaves (approx. 10)

2 cups cooked Japanese rice (add 1 tsp. rice vinegar &1 tbsp. honey to rice)

thinly sliced English cucumber cut lengthwise or

1 cup of either cooked crab meat or shrimp (or combo)

1 avocado

Have ready: small bowl of warm water with 2 pinches of sea salt.

Place Nori leaf on bamboo mat. Spread thin layer of rice over leaf leaving 1 1/2 inch strip at one end. Place at other end, on top of rice, a strip of cucumber, shrimp, etc.

From left to right or right to left. Begin rolling over filling. Dab finger in warm salted water and seal end of leaf. Roll mat over the Nori roll and press.

Repeat this process to make as many as ingredients last.

Cut with a very sharp knife and arrange small rolls on plate. Serve as is, or with wasabi and tamari sauce, and pickled ginger.

Makes about 10 rolls, 6 pieces each

Per Serving: 195 Calories; 4g Fat (16.8% calories from fat); 7g Protein; 33g Carbohydrate; 1g Dietary Fiber; 24mg Cholesterol; 44mg Sodium.

BAKED PINTO BEAN CROCKPOT

1 pound dried pinto beans

2 Tbsp. oil

2 onions, chopped

2 garlic cloves, minced

1 bay leaf

salt to taste

one 6 1/2-ounce can tomato paste

1 Tbsp. prepared mustard

pinch cayenne pepper

1/2 cup molasses

1 1/2 tsp. powdered ginger

3 Tbsp. vinegar

2 Tbsp. Worcestershire sauce

4 large carrots peeled and chopped

4 green apples, peeled, cored, and diced

Soak beans overnight in cold water to cover, or bring to a boil, simmer 5 minutes, and soak, covered for 2 hours.

Drain beans, add fresh water to cover, and add oil, one of the onions, bay leaf and salt to taste. Simmer 2 hours or until tender but not mushy. Drain, reserving liquid.

 While beans are simmering, cook chopped carrots in boiling water until tender, or sauté in a little oil until tender. Remove from heat.

Mix well 1 cup of the reserved bean liquid, tomato paste, the other chopped onion, mustard, cayenne, molasses, ginger, vinegar and Worcestershire. Add this sauce to beans and stir gently but thoroughly.

In a crock pot make a layer of beans, a layer of carrots, a layer of apples, and repeat until all ingredients are used up. Pour enough of the remaining reserved bean liquid (2 to 3 cups) over beans to cover. Cover slow cooker. Cook on high 2 hours, then on low for 6 hours. Serves 6

Per Serving: 491 Calories; 6g Fat (11.0% calories from fat); 19g Protein; 95g Carbohydrate; 24g Dietary Fiber; 0mg Cholesterol; 372mg Sodium

MINI FALAFELS

1/4 cup uncooked bulgur wheat

One 14-ounce can of chick peas rinsed and drained

1 minced garlic clove

1/8 tsp dried ground coriander

1 tsp. lemon juice, plus additional to moisten if necessary

3 Tbsp. seasoned dried bread crumbs

In a small saucepan bring 1/3 cup plus 2 tsp. water to a boil, stir in bulgur wheat, reduce heat to low, cover, and let simmer for 10 minutes. Remove from heat and let stand for 15 minutes. Drain and transfer to a medium size mixing bowl. Preheat oven to 450 F.

 In a blender or food processor combine chick peas, garlic, lemon juice and coriander. Process until mixture forms a smooth paste (about 2 minutes), stopping to scrape the sides of the container if necessary. Add chick pea mixture and bread crumbs to bulgur wheat and mix well.

 Shape mixture into 12 equal balls and arrange on a non-stick or lightly greased baking sheet.. Bake for 15 minutes. Serves 2.

Per Serving: 427 Calories; 6g Fat (12.8% calories from fat); 22g Protein; 75g Carbohydrate; 21g Dietary Fiber; 0mg Cholesterol; 27mg Sodium.

CURRIED CHICK PEAS WITH CHAPATTIS

one 19-ounce can chick peas, drained and rinsed

2 Tbsp oil

1 medium onion, chopped

1 cooking apple, chopped

1Tbsp. curry powder

3 Tbsp. flour

3 1/2 cups water

3/4  cup raisins

2 tsp. lemon juice

1 tsp. molasses

1 cup flour

1/2 cup water

1/8  tsp. salt

To prepare the Chickpeas:

Sauté onion in oil over moderate heat 5 to 10 in a covered saucepan. Add apple and sauté 5 minutes more.

Stir in curry powder, flour, and 1/2 cup water. Simmer for 3 minutes.

Add raisins and 2 cups water, bring to a boil, and then stir in lemon juice and molasses. Simmer gently for 30 minutes, stirring often.

Add chick peas and 1 cup water. Simmer gently, stirring occasionally, 1 hour.

To prepare the Chapattis:

Mix flour and salt well. Sprinkle water over flour and salt mixture and combine until a soft dough forms and holds together. Pat into 10 circles and let rise 20 minutes.

Roll out very thin. Cook in a heavy, ungreased skillet (cast iron gives the best results). Brush the edges of the dough with oil, to help the Chapattis ‘puff up’. Serves 6.

Per Serving: 314 Calories; 6g Fat (17.5% calories from fat); 8g Protein; 59g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 294mg Sodium.

CHICKLET BURGERS

2 cups canned chick peas, drained

1 garlic clove, finely minced

1 medium onion, finely minced

1 stalk celery, finely minced

2 Tbsp. parsley, finely minced

1/2 cup tahini

1 tsp. seasoning salt

1/4  cup ground raw almonds (skinless)

1/4 cup ground raw cashews

1 tsp. oil

Puree everything. Knead well. Form into 6 large patties.

Fry in batches in a thin layer of hot oil in a large skillet until browned, gently turning once.

Makes 6 patties.

Per Serving: 296 Calories; 18g Fat (52.6% calories from fat); 10g Protein; 27g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 626mg Sodium

DAAL LENTIL

2 cups dried red lentils

2 tsp. turmeric

1 tsp. salt

2 Tbsp. Grape seed oil

2 cups diced onions

1 garlic clove, minced

1/2 tsp. black pepper, coarsely ground

1/4  tsp. cayenne pepper or chili pepper flakes, or 1 small fresh hot chili

pepper, finely minced

1 cup chopped fresh or canned crushed tomatoes (optional)

 Mix lentils with 1 tsp. of turmeric and salt in a large heavy-bottom pot, add water to cover, and cook until soft (about 1 1/2 hours), and drain well. Add more water if necessary to keep lentils from sticking to bottom of pot. Sauté onion, garlic, curry, turmeric, pepper, and cayenne or chili in oil in a small frying pan, stirring continuously, until onion is soft and golden.

Mix the onion mixture into the lentil mixture. Add optional fresh or canned tomatoes and reheat slowly. If the Daal is too thick or dry, add water.  

Serves 6 to 8.

Per Serving: 213 Calories; 4g Fat (16.3% calories from fat); 14g Protein; 32g Carbohydrate; 16g Dietary Fiber; 0mg Cholesterol; 275mg Sodium. 

HEARTY LOW-CALORIE LENTIL STEW

1 cup dried lentils, rinsed

3 cups water

1 medium onion, chopped

2 garlic cloves, minced

2 large stalks celery, diced

4 medium carrots, peeled and cut into 1” lengths

one 28-ounce can tomatoes, chopped, with juice

1 tsp. rosemary, crumbled

1/4  tsp. black pepper

8 small white onions, peeled (if available)

2 Tbsp. vegetable oil

1/4  pound small mushrooms, halved

4 medium potatoes, peeled and cut into 1” cubes

In a 6 quart Dutch oven bring the lentils, water, yellow onion, garlic, celery, and half the carrots, and the tomatoes, rosemary and pepper to a simmer over moderate heat. Adjust the heat so that the mixture bubbles

slowly. Cover and cook for 35 minutes.

Meanwhile, in a heavy 12” skillet over moderately high heat, cook remaining carrots and white onions, uncovered, in oil for 5 to 8 minutes until lightly browned. Add mushrooms and cook, stirring for 5 minutes.

Add the sautéed vegetables and the potatoes to the Dutch oven with the lentil mixture. Cover and simmer 20 to 25 minutes, or until the lentils and potatoes are tender. Serve with white or brown rice.  

Serves 6.

Per Serving: 308 Calories; 5g Fat (15.2% calories from fat); 14g Protein; 55g Carbohydrate; 16g Dietary Fiber; 0mg Cholesterol; 44mg Sodium.  

BALKAN PILAF

3 Tbsp. olive oil or vegetable oil

1 large onion, chopped

1/4  cup chopped pine nuts or almonds

1 cup white basmati rice

1/4  cup currants

1 large garlic clove, minced

2 large chopped tomatoes

1 cup cooked  lentils

1 tsp. salt

1 tsp. dried sage, crumbled

1/2 tsp. ground allspice

1 Tbsp. chopped fresh parsley and/or cilantro

2 1/2 cups vegetable stock

In a large skillet or heavy-bottom saucepan with a tight-fitting lid, sauté onion, nuts, rice, currants, garlic, tomatoes, lentils, salt, sage, allspice and parsley and/or cilantro in the oil for about 5 minutes. Add the

vegetable stock, bring to a boil, stirring frequently, cover and simmer over medium heat for approximately 20 minutes, or until liquid is absorbed. Remove from heat and stir before serving. Serves 3.

Per Serving: 535 Calories; 21g Fat (34.8% calories from fat); 16g Protein; 74g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 763mg Sodium.

RICE AND GREEN BEAN CASSEROLE with CASHEW GRAVY

Cashew Gravy:

2 cups water

1/2 cup unsalted cashew nuts

2 Tbsp. flour

2 tsp. onion powder or 1 Tbsp. dried chives

2 Tbsp. vegetable oil

1/2 tsp. salt

Casserole:

3 cups cooked brown or white rice

2 cups frozen or fresh green beans, cut and steamed lightly

1/2 cup almonds, slivered or chopped

Casserole Crust:

2 cups bread crumbs

2 Tbsp. vegetable oil

2 Tbsp. chopped fresh parsley

pepper to taste

Preheat oven to 400 F. Put all gravy ingredients in a blender and process until nuts are “dissolved”.

 Cook gravy in double boiler, stirring occasionally, until gravy begins to thicken.

Mix together all casserole ingredients, including cashew gravy. Pour into greased casserole large enough to hold ingredients easily. Top with the bread crumb crust and bake uncovered for 20 minutes.   

Serves 5.

Per Serving: 137 Calories; 12g Fat (74.0% calories from fat); 3g Protein; 7g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 216mg Sodium. 

PASTA OR PIZZA PESTO

1 clove garlic

2 cups packed fresh basil leaves

1/2 cup pine nuts (or almonds)

1/2 cup olive or grape seed oil

juice of 1 a lemon

salt to taste

1 avocado

dash of Tabasco (optional)

Combine all ingredients in a food processor or blender, and process until smooth and creamy.

 Another variation is to use either/or combination of spinach, cilantro or parsley

instead of the basil. Garnish any Pasta Pesto with chopped tomatoes and sliced black olives, and chopped artichoke hearts.

Serves 4

Per Serving: (excluding garnishes) 423 Calories; 43g Fat (87.7% calories from fat); 5g Protein; 8g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 7mg Sodium. 

ASIAN NOODLES

1 (8 ounce) package capellini or spaghettini pasta

1/2 pound shiitake mushrooms or white mushrooms (or combination of both), sliced

1 red and green bell pepper, thinly sliced

1/4 cup rice wine vinegar

3 Tbsp. soy sauce

1 Tbsp. vegetable oil

2 tsp. grated fresh ginger

1 Tbsp. chopped fresh parsley

2 Tbsp. chopped fresh cilantro

Bring a large pot of salted water to a boil. Cook pasta according to package directions; add mushrooms and peppers during last 2 minutes of cooking.  Combine vinegar, soy sauce, oil, and ginger to make dressing.

Drain pasta and vegetables. Transfer to a serving bowl; combine with dressing. Sprinkle with parsley and cilantro before serving. 

Serves 4.

Per Serving: 286 Calories; 5g Fat (14.7% calories from fat); 10g Protein; 52g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 782mg Sodium.

BEER STEW

3 medium potatoes, peeled and cubed

1/4 cup chopped onions

1/2 head green cabbage, sliced

1 diced red pepper

1 can (10 ounces) kidney beans (drained )

3 cups water

12 ounces beer (bottle or can) minus a swig

1 Tbsp. spicy, Dijon style mustard

2 minced garlic cloves

ground black pepper to taste

2 tsp. salt

1/2 cup chopped fresh parsley

In a LARGE pot, bring potatoes, onions, and water to a boil, lower heat to a simmer. 

Add cabbage and mustard. Slowly add about 1/2 the beer (it will foam up a bit).

Cover loosely. Let simmer 15 minutes, stirring occasionally.

Add the beans, salt, pepper, garlic, red pepper, and add more or all of the beer to taste.

Remove lid, let simmer another 10 minutes or until potatoes are tender.

Add water if necessary. Mix in chopped parsley, last 5 minutes of stewing . 

Makes 4 servings

Per Serving: 283 Calories; 1g Fat (2.7% calories from fat); 14g Protein; 52g Carbohydrate; 14g Dietary Fiber; 0mg Cholesterol; 1141mg Sodium.

CANUCK MACARONI, EH?

1 Tbsp. olive oil

1 garlic clove, minced

1/2 cup sliced onions

1 cup sliced brown mushrooms

1 (28 ounce) can chopped tomatoes, undrained

1 (8 ounce) can tomato sauce

1 cup water

2 tsp. dried basil or 1/2 cup fresh torn basil leaves

1 tsp. dried oregano

1 tsp. white sugar or 2 tsp.white corn syrup

dash of ground black pepper

8 ounces macaroni pasta

1/3  cup fresh chopped parsley

In a large nonstick pot heat the oil. Add onion and mushrooms. Cook, stirring frequently, for 3 to 5 minutes, until tender.  Add tomatoes, tomato sauce, water, sugar and herbs. When mixture begins to boil, stir in pasta.  Cover, reduce heat to medium-low, and cook 15-20 minutes. Stir mixture every 2 minutes, being very careful not to let it stick.  

4 servings

Per Serving: 284 Calories; 5g Fat (14.5% calories from fat); 9g Protein; 52g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 379mg Sodium.

SPICY RICE WITH BLACK-EYED PEAS

One 16-ounce can black-eyed peas

1 cup uncooked instant rice

2 onions, chopped

1/2 cup chopped red bell pepper

1 tsp. dried oregano

1/8 tsp. cayenne

1 clove garlic, finely chopped

1 28 oz can diced tomatoes

Combine all the ingredients. Heat to boiling, reduce heat.  Cover and simmer about 10 minutes or until liquid is almost absorbed.  You may need to add some extra water, if needed.

4-6 servings

Per Serving: 196 Calories; 1g Fat (3.8% calories from fat); 9g Protein; 39g Carbohydrate; 5g Dietary Fibre; 0mg Cholesterol; 18mg Sodium. 

BREAKFAST WRAPS

2 good sized red potatoes, diced

1 small onion

1 medium sized bell pepper, any colour, diced

2 green onions, diced

dash of: chili powder, garlic, oregano, basil,

pepper

pinch of salt

fresh cilantro

bit of oil

2 tomatoes

2 whole wheat tortillas

salsa (optional)

lime (optional)

Dice up potatoes and cook in lightly oiled pan.  Add diced onions, bell

pepper, and green onions.  Brown. Add spices.  Add diced tomatoes.  Cook

until potatoes are done.  Add fresh cilantro.

Warm tortilla shells in oven.  To serve, top a tortilla with a scoop of

potato mixture.  Optionally add fresh lime juice and/or salsa.    Tuck in

both ends, wrap and enjoy!

2 servings

Per Serving: 486 Calories; 20g Fat (36.2% calories from fat); 10g Protein; 69g Carbohydrate; 7g Dietary

 Fibre; 0mg Cholesterol; 365mg Sodium.

SAM’S  CASABLANCA  STEW

Sweet, spicy, and colourful too!  So good, you’ll want to ‘play it’ again, anytime!

1 Tbsp. olive oil

1 large onion, chopped

3 cloves garlic, minced

1 carrot and celery stalk, thinly sliced

1 green pepper, seeded and cubed

1 minced jalapeno pepper

2 cups peeled, cubed squash or sweet potato

1 cup raisins

1 tsp. each, cinnamon and paprika

1/2 tsp. ground turmeric  (or 1 tsp. chili powder)

One 28 oz can whole tomatoes

One 19 oz can chick peas, rinsed and drained

1 cup vegetable stock

In a large, deep saucepan, heat oil over medium heat.

Cook onion, garlic, carrot, celery, green pepper and squash for approximately 10 minutes, when the squash begins to soften.

Stir in raisins and spices.  Cook 1 minute

Add tomatoes, chick peas and stock.  Bring to a boil, reduce heat and simmer uncovered for 20 minutes or until vegetables are tender.  Season with salt and pepper to taste.  Serve stew over hot cooked rice or couscous.

Makes 4 to 6 servings.

Per Serving: 304 Calories; 4g Fat (12.4% calories from fat); 9g Protein; 61g Carbohydrate; 10g Dietary Fibre; 0mg Cholesterol; 421mg Sodium.

VEGGIE BURGERS WITH A MEXICAN KICK!

2 cups cooked brown rice

2 cups cooked pinto beans or black beans (about 20-ounces of canned beans)

1 cup old fashioned rolled oats

1/2 cup finely shredded carrots

1/2 cup finely chopped red pepper

1/2 cup corn kernels

1/3 cup sunflower seeds

1 garlic clove, peeled and minced

3 Tbsp. prepared salsa

3 Tbsp. fresh cilantro chopped

1/2 tsp. chili powder

1/4 tsp. salt

Combine rice, beans, rolled oats, and carrots in a food processor and pulse to a uniform coarse-grained texture. Add the remaining ingredients; mix well and shape into 8 patties, using about a half-cup of mixture for each.   Fry in a little oil until crisp on each side.

Makes 8 patties

Per Serving (excluding unknown items): 342 Calories; 5g Fat (13.7% calories from fat); 12g Protein; 62g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 417mg Sodium. 

Per Serving: 333 Calories; 24g Fat (63.3% calories from fat); 12g Protein; 19g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 677mg Sodium

HERBED LENTILS AND RICE CASSEROLE

1 cup brown or black beluga lentils, soaked, rinsed and drained

1 cup brown rice

1 cup (approx) water, or some dry white wine mixed with water

1 1/2 tsp. dried basil

1 tsp. dried oregano

1/2 tsp. dried thyme

salt & pepper to taste

1-2 cloves garlic, minced or put through press

1 large onion, chopped

1 green pepper, chopped

1 red pepper, chopped

1 carrot, grated

1 cup mushrooms, sliced

1 tin 28 oz diced tomatoes

Combine all ingredients, in a large ungreased, covered casserole. 

Bake 2 hours at 350 F.  Stir occasionally, add more liquid if needed.  (As they cook, the vegetables will release some liquid too).

6 servings

Per Serving: 275 Calories; 2g Fat (5.4% calories from fat); 13g Protein; 54g Carbohydrate; 13g Dietary Fiber; 0mg Cholesterol; 21mg Sodium.  

FRIDAY NIGHT PIZZA

Makes two large size pizzas on cookie sheets, or enough dough to fill 3-4 pizza pans

Pizza Dough:

2 Cups warm water

1 Tbsp. yeast  (traditional Dry)

1 tsp. sugar

5 cups all purpose flour

3 Tbsp.  oil

1 or more tsp. of salt

Suggested toppings:

Canned pizza sauce or homemade vegan-pesto sauce

Sliced mushrooms, peppers, onions, olives, artichokes, sun-dried tomatoes,

fresh herbs, etc.

Mix warm water, yeast and sugar in a mixing bowl and leave to sit for 10 minutes till foamy.  Then mix in flour, oil and salt. Knead the dough for 10 minutes.  Leave to rise for 1 hour, covered or oiled.  Divide in half. Oil baking pans.   With oiled fingers, press dough into your metal baking sheets. Cover with sauce and toppings.  Let stand 20-30 minutes with toppings.  Bake at 400 degrees for 25-30 minutes.

Serves 8-10

Per Serving (excluding pizza toppings): 269 Calories; 5g Fat (16.2% calories from fat); 7g Protein; 49g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 215mg Sodium.

LAZY CABBAGE RICE

Or, shall we say, an unmotivated version of cabbage rolls?

1 medium onion, finely chopped

1 small head of cabbage, chopped

2 stalks celery, finely chopped

2 sprigs of fresh mint or 1 tsp. dried

salt and pepper to taste

One 14 -ounce can crushed tomatoes

One 14 -ounce can tomato puree

water as needed

2 cups uncooked white rice

Sauté the onions in oil until softened.  Add cabbage, celery, mint, salt and pepper and stir fry until browned.  Add tomatoes, puree, and water.  Boil until cabbage is tender, checking liquid and adding enough water, if necessary, to cook rice.  Stir in rice and simmer until rice is flaky and liquid is absorbed.  

Makes 4 servings

Per Serving: 78 Calories; 1g Fat (5.8% calories from fat); 3g Protein; 18g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 426mg Sodium. 

QUICK VEGGIE CURRY

1 to 1 1/2 Tbsp. garlic, minced

1 Tbsp. fresh ginger, minced

Up to 1 1/2 Tbsp. curry powder

1/4 cup water or vegetable broth

3 Tbsp. soy sauce

1/2 tsp. sugar

1/2 to 1 tsp. salt

1/4 tsp. ground black pepper

1 1/2 Tbsp. vegetable oil

2 1/2 cups red onion, very thinly sliced

2 cups red bell pepper, thinly sliced

4 cups Napa cabbage (Sui Choy), thinly sliced

fresh prawns or shrimp (optional)

Make curry seasoning by mixing together the garlic, ginger and curry powder; set aside.

 Make basic Chinese sauce by mixing together the broth, soy sauce, sugar, salt and pepper; set aside.

Heat a wok or heavy skillet (not cast iron) over high heat. Add the oil and heat until very hot, about 30 seconds. Add the curry seasoning and stir-fry until fragrant, about 10 seconds. Add the red onions and stir-fry for about 1 minute, until barely tender. Add the red peppers, the optional shrimp or prawns, and stir-fry for 1 minute, then add the cabbage and cook for 2 to 3 minutes ONLY, until all veggies are still crisp-tender...

Check the shellfish to see if they are cooked. Add the Chinese sauce and carefully toss to mix. Cook, stirring, for 30 seconds. Transfer to a serving dish and serve over a bed of freshly cooked rice. Garnish with freshly chopped cilantro, and a dash of freshly squeezed lime juice. Serves 6

Per Serving (excluding prawns or shrimp): 75 Calories; 4g Fat (40.9% calories from fat); 2g Protein; 10g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 695mg Sodium. 

ROASTED VEGETABLE STEW

1 cup olive oil

6 large potatoes, quartered

4 whole zucchinis cut into thirds

6-8 carrots, quartered

3 medium sized yellow onions, halved

1 medium-sized leek, white and light green parts only, split lengthwise, and

rinsed free of grit

2 parsnips, peeled and halved

1 clove garlic

1 red chili pepper minced

6 Mexican tomatillos, unhusked and quartered

5-6 stalks celery cut in half                                               

2 cups whole mushrooms

salt

In large “roasting pan”, toss together vegetables, oil and salt.  Bake uncovered, in 375 F oven for 30 minutes, stirring occasionally, then cover and roast for further 30 minutes until tender. When they  are tender, it’s done! Serve with lots of freshly chopped parsley and chopped cilantro leaves. No other liquids are necessary, as the vegetables give off a wonderful juice of their own. Serves 8

Per Serving: 430 Calories; 28g Fat (56.1% calories from fat); 6g Protein; 43g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 59mg Sodium.

LENTIL CROQUETTES

2 1/4 cups cooked lentils, cooked very soft, and mashed

*(Use 1 cup dried to make the cooked amount needed if making from scratch,

or measure 2 1/4 cups from canned and well-drained drained lentils)

2 garlic cloves, minced

1/2 tsp. salt

1/2 tsp. celery salt

3/4 cup dried bread crumbs

1 Tbsp. minced parsley

2 Tbsp. vegetable oil

2 Tbsp. chipolte chili sauce OR lemon juice

1 jalapeno pepper finely minced pinch of black pepper

Preheat oven to 350 F. Combine all the ingredients using only about half of the bread crumbs. Stir well together. With wet hands, shape lentil mixture into about 6-8 patties. Put remaining bread crumbs on a plate, and roll each patty in it, turning to coat them all. Heat another Tbsp of oil in a large

frying pan over medium low heat. When oil starts to sizzle, fry the patties 2 minutes on each side, until they are a golden brown. Remove from heat. Transfer gently with a lifter to a greased cookie sheet to the oven and bake for 20 minutes. Serve with any condiment. These are great, warm or cold!

Serves 2-3

Per Serving: 409 Calories; 11g Fat (24.3% calories from fat); 22g Protein; 57g Carbohydrate;

20g Dietary Fiber; 0mg Cholesterol; 861mg Sodium. 

BARLEY VEGGIE SAUTE

Use the POT barley, not the pearl barley. Pot barley contains more fiber and

B vitamins than the hulled pearl type.

1 Tbsp. olive oil

1/2 cup carrot, diced

1/2 cup onion, diced

1/2 cup celery, diced

1/2 cup sliced mushrooms

1/2 cup red pepper chopped

1/2 cup green pepper chopped

1/2 cup chopped green or yellow zucchini

1/4 cup minced parsley

1/2 cup COOKED barley (made from 1/4 cup raw barley cooked in 5 cups boiling

salted water and simmered covered for 40 minutes, then drained)

1/4 tsp. salt

1/4 tsp pepper                                                                                                                                                                     

In a large skillet, heat the oil; add everything except the barley, salt and parsley. Cook, covered, about 15 minutes until well browned. Add the barley and toss the mixture over high heat. Add 1 Tbsp. water and continue tossing, stirring well to include any brown bits from the pan, to add to the flavour.

Remove from heat and stir in salt and parsley, and serve.

Serves 4

Per Serving: 87 Calories; 4g Fat (36.2% calories from fat); 2g Protein; 13g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 157mg Sodium. 

BLUE PARROT PILAF

Packed with wholesome nuts and grains for a powerful protein punch!

1 onion

3 Tbsp. oil

1/3 cup raw Wild Rice

1/3 cup raw Thai Red Rice

1/3 cup raw Long Grain Brown Rice

1/4 cup raw washed lentils

1/4 tsp. cinnamon

2 1/2 cups water

1 Tbsp. tomato paste

1 tsp. salt

1/2 cup raisins

1/2 cup total of assorted unsalted nuts (pine, chopped almonds, pecans, pumpkin or

sunflower seeds etc.)

Chop onion and gently sauté with the rice and lentils and cinnamon in 2 Tbsp. oil.  Add water and tomato paste, stirring well. Bring these to a boil, cover tightly, and lower heat and simmer for 30 minutes. Preheat oven to 350 degree. Remove semi-cooked pilaf from heat. Add salt, raisins and nuts and stir well. Coat a greased casserole dish with 1 Tbsp. oil and 1 Tbsp. hot water. Transfer pilaf into this greased casserole dish, cover and bake for 20-30 minutes.

Serves 6.

Per Serving: 313 Calories; 14g Fat (39.1% calories from fat); 8g Protein; 42g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 383mg Sodium.

FOULE MEDAMS 

19 oz can of fava beans

 6 Tbsp. of vegetable oil

Juice of one large lemon

Salt and Pepper to taste

3 Tbsp. Tahinni

Empty contents of can of fava beans in a saucepan and simmer for about

ten minutes. Add the rest of the ingredients and let simmer for another ten

minutes. Using a "sieve" ladle separate the fava beans from the sauce and

place them on a plate. With a fork mash the beans and return them to the sauce.

Mix them well until pasty. Remove from heat and let cool. Enjoy it with pita

bread.

Serves 6

Per Serving: 250 Calories; 18g Fat (62.9% calories from fat); 8g Protein; 16g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 12mg Sodium.

PENNE RIGATE ITALIANO

1 (28oz) can of whole tomatoes finely chopped

1 (5.5oz) can of tomato paste

1 whole head of garlic finely chopped

5 Tbsp. dried basil flakes

7 Tbsp. of vegetable oil (or olive oil)

Salt and pepper to taste

1 whole bag (900g) penne rigate pasta

Add the oil and the finely chopped garlic in a saucepan and heat gently for 1 minute.

Do not brown the garlic. Add the finely chopped tomatoes, tomato paste, basil and salt and pepper to taste and let simmer over very low heat for about 1/2 hour, stirring occasionally. In a separate saucepan boil the pasta and when ready drain. Add the penne sauce to the pasta, mix and serve with soy parmesan. Enjoy!

Serves 8.

Per Serving: 539 Calories; 14g Fat (23.2% calories from fat); 15g Protein; 88g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 139mg Sodium.

INDONESIAN RICE

3 cups of cooked rice (basmati preferred)

1 large fresh tomato cut into small cubes

3 green onions finely chopped

1 cup frozen mixed vegetables (separately boiled for 20 minutes)

Indonesian soy sauce, to taste

Indonesian hot pepper sauce, to taste

To the warm cooked rice, add rest of the ingredients and mix well.

Enjoy hot or cold.

Serves 6

Per Serving: 364 Calories; 1g Fat (2.1% calories from fat); 8g Protein; 80g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 22mg Sodium.

DOLMADES (Stuffed Rolls)

2 onions finely chopped

4 cloves garlic finely chopped

1/2 tsp. sage flakes

2 heaped Tbsp. dried basil flakes

1 Tbsp. dried oregano flakes

1 tsp. dried dill

Handful finely chopped parsley

1 stalk celery finely chopped

1/2 cup vegetable oil

4 Tbsp. soy sauce

Juice from large lemon

2 cups finely chopped mushrooms

Salt and pepper to taste

3 cups of rice

Grape vine leaves (from jars sold at supermarkets)

About 10 large Roma tomatoes

1 head of cabbage

About 5 small green peppers (optional for variety)

Stuffing Prep:

In a saucepan, add first 13 ingredients and simmer for about 45 minutes. You may add a bit of water if required. While simmering the stuffing, cut partially the top of each tomato to form a lid. Hollow the tomatoes with a spoon and finely chop the tomato innards. Add them to the saucepan and continue simmering.

In a different saucepan, boil the rice in 6 cups of water. When cooked, drain it and add it to the above sauce. Mix well.

Preparation of leaves:

Cabbage leaves: In a large covered sauce pan, filled with water and 1 Tbsp. white vinegar, gently boil the head cabbage for about 1/2 hour to soften it. Then remove it, drain and cool it. With a sharp knife, cut out

cabbage stem. Carefully separate the cabbage leaves making sure not tear them. The size of the leaves should not be smaller than your hand.

Grape Vine leaves: Carefully remove conserved leaves from jar. Delicately separate them. Wash them thoroughly under water. The leaves are conserved in a saline solution so they can be pretty salty. For best results, if you have the time, let them sit in a container with fresh water for about 1 hour to bleed off any extra salt.

Stuffing:

Stuff the gutted tomatoes, cabbage leaves, vine leaves and the green peppers (optional for variety) with the stuffing mix prepared above. Line a Pyrex deep tray with aluminium foil and place the stuffed leaves and tomatoes in it. When plate is full, add a cup of water and cover them with the unused vine and cabbage leaves. Then cover them with aluminium foil. Place in oven at 350 F for about an hour. Take it out of the oven, let it cool down and enjoy!

Makes approximately assorted 25 dolmades.

Per Serving (excluding vegan ‘ground beef’): 142 Calories; 5g Fat (29.6% calories from fat); 3g Protein; 23g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 172mg Sodium. 

MICHAEL'S PASTITIO (Greek Lasagne)

1/2 cup vegetable oil

2 onions finely chopped

4 cloves garlic finely chopped

2 heaped Tbsp. of dried basil flakes

1 tsp. of dried oregano flakes

A handful of parsley finely chopped

1 stalk celery finely chopped

2 fresh tomatoes finely chopped

2 cups of mushrooms finely chopped

4 Tbsp. of soy sauce

2 Tbsp. of A1 Sauce

1 tsp. (flat) sugar

Juice from a large lemon

Salt and pepper to taste

2 cups grated Soy "cheddar" cheese

2 cups grated Soy "mozzarella" cheese

1 900g bag of rigatoni pasta

1 cup melted margarine

1 flat tsp. nutmeg powder

2 cups plain almond milk, heated

5 heaping tsp. of flour

Combine in a large saucepan, the first 14 ingredients, and simmer for about 15 minutes, stirring occasionally.

In another large pot, boil the rigatoni pasta and when ready, drain and return it to the large saucepan.

Add to the pasta, salt and pepper to taste, and about 1cup each of the grated soy "cheddar" and

 soy "mozzarella" cheese. Mix well. Add the pasta in a deep Pyrex dish and spread evenly.

Pour half the béchamel sauce over the top layer of pasta  (recipe below). Sprinkle the rest of the soy "cheddar" and the soy "mozzarella" cheese, on top of this. Pour remaining béchamel sauce on top of everything and place baking dish in preheated oven at 350F for about 1/2 hour. Let it cool down, cut it in squares.

.

Béchamel Sauce

In a small saucepan melt approx. 1 cup of margarine.

Then add the flour 1 tsp. at a time stirring continuously.

When the flour is added and mixture is smooth, add the 2 cups of hot plain almond milk. Stir vigorously.

If sauce is too thick or if the margarine starts separating, add more milk  (need not be hot) as required. Quickly add the nutmeg and salt and pepper as required. When it has the consistency of a smooth cream, pour over the pasta and spread evenly.

Serves 8.

MOUSSAKA:

Follow the recipe as for Greek Pastitsio:

Exchange the cooked pasta, for Eggplant.

Peel and slice lengthwise, 5-6 medium sized eggplants.   The slices should be approx. 1/4" thick. 

Salt the eggplant slices and lay them on a platter.  Tilt the platter slightly and leave for at least three hours.  The eggplant slices will 'sweat' out all their bitter taste. 

Then quickly rinse to remove excess salt and pat dry. 

Lay the eggplant slices in a baking dish.

Then cover with béchamel sauce, sprinkle with grated soy 'cheddar cheese.’

Bake for 1 hour at 350F.

Serves 8

QUINOA COMIDA

*You must prepare quinoa by rinsing it in a sieve under cool running water for full 3 minutes.

*Quinoa has naturally bitter talc on it to protect it from birds.

*1 cup “washed and ready quinoa”

2 cups water

1 tsp. salt

one 12 oz. Tin of sweet corn kernels

3 green onions, or ½ sweet onion minced

½ cup pecans or other chopped nuts

½  cup minced fresh parsley

 ½ cup minced fresh cilantro

½ cup chopped fresh basil

1/3 cup olive oil

1/3 cup balsamic vinegar

1 grated raw carrot

1 whole red pepper, chopped

1/3 cup chopped pitted stuffed green olives…

Using first 3 ingredients, bring to a boil in saucepan.

Simmer, covered over medium heat until all the water is absorbed, about 12-15 minutes.

Remove from heat and transfer to a large bowl to cool for half an hour.

Prepare rest of veggies and other remaining ingredients.

Combine everything together (quinoa included) and gently toss. Serve at room temperature or cold.

Serves 8.

Per Serving: 253 Calories; 16g Fat (53.4% calories from fat); 5g Protein; 26g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 334mg Sodium.

 MICHAEL'S SHURO

Hot and spicy-Ethiopian!

3/4 cup dry split chickpeas

1 can of tomato paste

2 onions finely chopped

6 cloves of garlic finely chopped

A handful of fresh parsley finely chopped

1 cup finely chopped mushrooms

1/2 cup vegetable oil

6 cups water

 Salt and pepper to taste

1 tsp. (flat) cardamom powder

1 tsp. coriander

1/2 tsp. cloves powder

1 tsp. hot cayenne pepper (add more if you are brave)

1 tsp. ginger powder

1/8 tsp. cumin powder

1/2 tsp. allspice powder

1/2 tsp.  Fenugreek powder

Add the water and the chickpeas and bring to boil.

 Add all the rest of the ingredients and let simmer over low heat for approx. two hours (until chick peas start to dissolve and become like paste).

Stir occasionally.

As the chickpeas absorb lots of water you may add extra water if required.

Enjoy with pita bread.

Serves 6.

Per Serving: 300 Calories; 20g Fat (57.8% calories from fat); 7g Protein; 26g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 233mg Sodium. 

PASTA ALLA CHECCHA

6 cups drained, hot steaming pasta, any type

6 fresh tomatoes, uncooked, and chopped

2 cups fresh torn basil leaves

½ cup chopped pecans

1/3 cup olive oil

1 tsp. salt

1 large garlic clove

pepper to taste

In a large bowl, heap the salt in a “ hill”, and with a fork, mash the garlic clove into it, crushing the garlic and salt together, until salt disappears, and garlic is finely minced.

Add tomatoes, basil, pecans, and olive oil to the mashed garlic/salt and toss gently.

Let stand for 10 minutes.

Add the hot pasta, and toss well.

Serve with salad and garlic bread.

Serves 6

Per Serving: 579 Calories; 20g Fat (31.1% calories from fat); 15g Protein; 85g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 372mg Sodium.